Reply
Page 1 of 14 1 2 3 11 ... LastLast
Results 1 to 30 of 409
  1. #1
    Perpetual Beginner bango skank's Avatar
    Join Date: Jul 2006
    Location: Columbus, Ohio, United States
    Posts: 6,298
    Rep Power: 4846
    bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500)
    bango skank is offline

    Write-up for Jim Wendler's 5/3/1 Program

    Jim Wendler's 5/3/1

    One mesocycle lasts 16 workouts, or a little over 5 weeks.

    Each mesocycle has 4 microcycles or "waves".
    Wave 1. Warmup, 75%x5, 80%x5, 85%x5
    Wave 2. Warmup, 80%x3, 85%x3, 90%x3
    Wave 3. Warmup, 75%x5, 85%x3, 95%x1
    Wave 4. (deload) - 60%x5, 65%x5, 70%x5

    Note: Wendler suggests that you underestimate your loading percentages by subtracting 10% from your 1RM when calculating weights; He also suggests that on the last set you can do an "all out rep max" lifting that weight as many times as possible. The goal is to get at least the specified number of reps with that weight and anything beyond that can be considered the dividends that your efforts have payed out. Only attempt extra reps on the final heavy set.

    Each wave has 4 workouts:
    A. Squat + assistance
    B. Bench press + assistance
    C. Deadlift + assistance
    D. Military press + assistance

    Wendler recommends 3 workouts per week. Example:
    Week 1: A1, B1, C1
    Week 2: D1, A2, B2
    Week 3: C2, D2, A3
    Week 4: B3, C3, D3
    Week 5: A4, B4, C4
    Week 6: D4, etc. ...

    Optionally there is a second, less intensive, loading parameter:
    Wave 1. Warmup, 65%x5, 75%x5, 85%x5
    Wave 2. Warmup, 70%x3, 80%x3, 90%x3
    Wave 3. Warmup, 75%x5, 85%x3, 95%x1
    Wave 4 (Deload) - 60%x5, 65%x5, 70%x5

    Substitutions

    The main lifts can be substituted with variations (typically in subsequent mesocycles):
    Squat - box squat, squat with bands, front squat, etc.
    Bench press - board press, floor press, incline, etc.
    Deadlift - rack pulls, deficit DL, etc.
    Military press - push press, incline press, etc.

    Assistance Work

    Assistance work depends on your goals:
    Base - just do the main lifts
    Strength - just do 1-2 supplementary lifts, typically 3-5 sets x 6-20 reps
    Bodybuilder - 3-4 supplementary lifts, including some isolation work, done for higher volume, typically 3-4 sets x 10-20 reps

    Here is the "Strength" template assistance work from the book:

    Squat Day

    Squat: 5x10x50%
    Lug Curls: 5x10

    Bench Press Day

    Bench Press: 5x10x50%
    DB Rows: 5x10

    Deadlift Day

    Deadlift: 5x8x50%
    Hanging Leg Raises: 5x12

    Mil. Press Day

    Mil. Press: 5x10x50%
    Chins: 5 sets to failure.

    Here is the bodybuilder template assistance work from the book:

    Squat Day

    Hack Squat: 4 sets of 10-20 reps
    Leg Extensions: 4 sets of 10-30 reps
    Leg Curls: 4 sets of 10-15 reps
    Weighted Sit-ups: 4 sets of 10 reps

    or

    Leg Press – 4 sets of 10-20 reps
    Leg Extensions – 4 sets of 10-30 reps
    Leg Curls – 4 sets of 10-15 reps
    Weighted Sit-ups – 4 sets of 10 reps

    Bench Press Day

    DB Bench Press: 4 sets of 10-20 reps
    Dips (weighted): 4 sets of 8-15 reps
    Fly's: 4 sets of 12 reps
    Triceps Pushdowns: 4 sets of 10-20 reps

    or

    DB Incline Press – 4 sets of 10-20 reps
    Dips (weighted) – 4 sets of 8-15 reps
    Fly's – 4 sets of 12 reps
    Triceps Extensions – 4 sets of 10-20 reps

    Deadlift Day

    Chins: 4 sets of 10-12 reps
    DB Rows: 4 sets of 15 reps/arm
    Back Raises: 4 sets of 10 reps (with bar behind neck)
    Hanging Leg Raises: 4 sets of 15 reps

    or

    Lat Pulls – 4 sets of 10-12 reps
    Bent Over Rows – 4 sets of 15 reps/arm
    Reverse Hyperextensions – 4 sets of 12 reps
    Hanging Leg Raises – 4 sets of 15 reps

    Military Press Day

    DB Military Press: 4 sets of 10 reps
    Upright Rows: 4 sets of 10 reps
    Side Laterals: 4 sets of 10-15 reps
    Barbell Curls: 4 sets of 10 reps

    or

    Hammer Machine Military – 4 sets of 10 reps
    Rope Upright Rows – 4 sets of 10 reps
    Rear Laterals – 4 sets of 10-15 reps
    DB Curls – 4 sets of 10 reps


    These are just suggestions, what you do will depend on your own judgement, goals, experience, work capacity, training style, etc.

    Links

    Training Three Days a Week by Jim Wendler
    http://www.flexcart.com/members/elit...d=134&pid=2786

    Jim Wendler's 5/3/1 Logbook Calculator
    http://www.scribd.com/doc/8615840/Ji...ook-Calculator
    Last edited by bango skank; 12-03-2008 at 09:41 AM.
    There is no greater natural advantage in life than to have an enemy overestimate your faults, unless it is to have a friend underestimate your virtues.
    -Don Vito Corleone

    My Journal: http://forum.bodybuilding.com/showthread.php?t=166936131
    Reply With Quote

  2. #2
    Silverbar IronAbrams's Avatar
    Join Date: Aug 2006
    Location: New York, United States
    Posts: 5,308
    Rep Power: 3208
    IronAbrams is a glorious beacon of knowledge. (+2500) IronAbrams is a glorious beacon of knowledge. (+2500) IronAbrams is a glorious beacon of knowledge. (+2500) IronAbrams is a glorious beacon of knowledge. (+2500) IronAbrams is a glorious beacon of knowledge. (+2500) IronAbrams is a glorious beacon of knowledge. (+2500) IronAbrams is a glorious beacon of knowledge. (+2500) IronAbrams is a glorious beacon of knowledge. (+2500) IronAbrams is a glorious beacon of knowledge. (+2500) IronAbrams is a glorious beacon of knowledge. (+2500) IronAbrams is a glorious beacon of knowledge. (+2500)
    IronAbrams is offline
    Excellent write up.
    IG: @toadkillerdog
    Reply With Quote

  3. #3
    Perpetual Beginner bango skank's Avatar
    Join Date: Jul 2006
    Location: Columbus, Ohio, United States
    Posts: 6,298
    Rep Power: 4846
    bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500)
    bango skank is offline
    Originally Posted by IronAbrams View Post
    Excellent write up.
    I didn't write it... just added a few things here and there. Best to credit Jim Wendler.

    (I did make the calculator though)
    There is no greater natural advantage in life than to have an enemy overestimate your faults, unless it is to have a friend underestimate your virtues.
    -Don Vito Corleone

    My Journal: http://forum.bodybuilding.com/showthread.php?t=166936131
    Reply With Quote

  4. #4
    Perpetual Beginner bango skank's Avatar
    Join Date: Jul 2006
    Location: Columbus, Ohio, United States
    Posts: 6,298
    Rep Power: 4846
    bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500)
    bango skank is offline
    bump
    There is no greater natural advantage in life than to have an enemy overestimate your faults, unless it is to have a friend underestimate your virtues.
    -Don Vito Corleone

    My Journal: http://forum.bodybuilding.com/showthread.php?t=166936131
    Reply With Quote

  5. #5
    Silverbar IronAbrams's Avatar
    Join Date: Aug 2006
    Location: New York, United States
    Posts: 5,308
    Rep Power: 3208
    IronAbrams is a glorious beacon of knowledge. (+2500) IronAbrams is a glorious beacon of knowledge. (+2500) IronAbrams is a glorious beacon of knowledge. (+2500) IronAbrams is a glorious beacon of knowledge. (+2500) IronAbrams is a glorious beacon of knowledge. (+2500) IronAbrams is a glorious beacon of knowledge. (+2500) IronAbrams is a glorious beacon of knowledge. (+2500) IronAbrams is a glorious beacon of knowledge. (+2500) IronAbrams is a glorious beacon of knowledge. (+2500) IronAbrams is a glorious beacon of knowledge. (+2500) IronAbrams is a glorious beacon of knowledge. (+2500)
    IronAbrams is offline
    Oh, and btw Hell just froze over.

    http://gymnasticbodies.com/catalog/p...p3hpmpmm3eaet5

    I have a copy .
    IG: @toadkillerdog
    Reply With Quote

  6. #6
    www.vicjg.com vicjg's Avatar
    Join Date: Oct 2006
    Location: Freezing my ass off in, Antarctica
    Age: 49
    Posts: 5,007
    Rep Power: 3841
    vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500)
    vicjg is offline
    Where was this last week when I f#kin it up


    Nice work Skank.
    The guys who claim "I did GOMAD and got fat" are just stupid. - Dave76
    Reply With Quote

  7. #7
    Registered User mjw8204's Avatar
    Join Date: May 2006
    Age: 41
    Posts: 24,264
    Rep Power: 27507
    mjw8204 has much to be proud of. One of the best! (+20000) mjw8204 has much to be proud of. One of the best! (+20000) mjw8204 has much to be proud of. One of the best! (+20000) mjw8204 has much to be proud of. One of the best! (+20000) mjw8204 has much to be proud of. One of the best! (+20000) mjw8204 has much to be proud of. One of the best! (+20000) mjw8204 has much to be proud of. One of the best! (+20000) mjw8204 has much to be proud of. One of the best! (+20000) mjw8204 has much to be proud of. One of the best! (+20000) mjw8204 has much to be proud of. One of the best! (+20000) mjw8204 has much to be proud of. One of the best! (+20000)
    mjw8204 is offline
    Great. Another program for BB.com members to misunderstand, perform incorrectly, and complain about later.

    Better go ahead and get the FAQ thread going.
    Reply With Quote

  8. #8
    Crossing the Rubicon Serpens Aeon's Avatar
    Join Date: Sep 2004
    Age: 38
    Posts: 2,814
    Rep Power: 1902
    Serpens Aeon is just really nice. (+1000) Serpens Aeon is just really nice. (+1000) Serpens Aeon is just really nice. (+1000) Serpens Aeon is just really nice. (+1000) Serpens Aeon is just really nice. (+1000) Serpens Aeon is just really nice. (+1000) Serpens Aeon is just really nice. (+1000) Serpens Aeon is just really nice. (+1000) Serpens Aeon is just really nice. (+1000) Serpens Aeon is just really nice. (+1000) Serpens Aeon is just really nice. (+1000)
    Serpens Aeon is offline
    Originally Posted by mjw8204 View Post
    Great. Another program for BB.com members to misunderstand, perform incorrectly, and complain about later.

    Better go ahead and get the FAQ thread going.
    Can I use 5/3/1 for mah bicepts?
    "Glory, as anyone knows, is bitter stuff."
    -- Yukio Mishima

    "[T]here is no inner man, man is in the world, and only in the world does he know himself."
    -- Maurice Merleau-Ponty
    Reply With Quote

  9. #9
    Uplift ThickAsABrick's Avatar
    Join Date: May 2006
    Posts: 39,246
    Rep Power: 122607
    ThickAsABrick has a reputation beyond repute. Second best rank possible! (+100000) ThickAsABrick has a reputation beyond repute. Second best rank possible! (+100000) ThickAsABrick has a reputation beyond repute. Second best rank possible! (+100000) ThickAsABrick has a reputation beyond repute. Second best rank possible! (+100000) ThickAsABrick has a reputation beyond repute. Second best rank possible! (+100000) ThickAsABrick has a reputation beyond repute. Second best rank possible! (+100000) ThickAsABrick has a reputation beyond repute. Second best rank possible! (+100000) ThickAsABrick has a reputation beyond repute. Second best rank possible! (+100000) ThickAsABrick has a reputation beyond repute. Second best rank possible! (+100000) ThickAsABrick has a reputation beyond repute. Second best rank possible! (+100000) ThickAsABrick has a reputation beyond repute. Second best rank possible! (+100000)
    ThickAsABrick is offline
    Deadlift day doesn't have deads and Squat day doesn't have squats. lulz

    Originally Posted by mjw8204 View Post
    Great. Another program for BB.com members to misunderstand, perform incorrectly, and complain about later.

    Better go ahead and get the FAQ thread going.
    Maybe they should design their own programs?
    Who was this love of yours?
    Reply With Quote

  10. #10
    Registered User mjw8204's Avatar
    Join Date: May 2006
    Age: 41
    Posts: 24,264
    Rep Power: 27507
    mjw8204 has much to be proud of. One of the best! (+20000) mjw8204 has much to be proud of. One of the best! (+20000) mjw8204 has much to be proud of. One of the best! (+20000) mjw8204 has much to be proud of. One of the best! (+20000) mjw8204 has much to be proud of. One of the best! (+20000) mjw8204 has much to be proud of. One of the best! (+20000) mjw8204 has much to be proud of. One of the best! (+20000) mjw8204 has much to be proud of. One of the best! (+20000) mjw8204 has much to be proud of. One of the best! (+20000) mjw8204 has much to be proud of. One of the best! (+20000) mjw8204 has much to be proud of. One of the best! (+20000)
    mjw8204 is offline
    Originally Posted by ThickAsABrick View Post
    Maybe they should design their own programs?
    It's lose-lose. Either they fail miserably at designing their own programs, or they take on one of these, and then ask a million redundant questions. The forum gets filled with these threads, it becomes the latest trend, and the regulars piss and moan about it.

    This will probably turn into the next 5x5etoes.
    Reply With Quote

  11. #11
    Uplift ThickAsABrick's Avatar
    Join Date: May 2006
    Posts: 39,246
    Rep Power: 122607
    ThickAsABrick has a reputation beyond repute. Second best rank possible! (+100000) ThickAsABrick has a reputation beyond repute. Second best rank possible! (+100000) ThickAsABrick has a reputation beyond repute. Second best rank possible! (+100000) ThickAsABrick has a reputation beyond repute. Second best rank possible! (+100000) ThickAsABrick has a reputation beyond repute. Second best rank possible! (+100000) ThickAsABrick has a reputation beyond repute. Second best rank possible! (+100000) ThickAsABrick has a reputation beyond repute. Second best rank possible! (+100000) ThickAsABrick has a reputation beyond repute. Second best rank possible! (+100000) ThickAsABrick has a reputation beyond repute. Second best rank possible! (+100000) ThickAsABrick has a reputation beyond repute. Second best rank possible! (+100000) ThickAsABrick has a reputation beyond repute. Second best rank possible! (+100000)
    ThickAsABrick is offline
    What an appropriate siggy you have
    Who was this love of yours?
    Reply With Quote

  12. #12
    www.vicjg.com vicjg's Avatar
    Join Date: Oct 2006
    Location: Freezing my ass off in, Antarctica
    Age: 49
    Posts: 5,007
    Rep Power: 3841
    vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500)
    vicjg is offline
    Will I get bigger on this program?
    I am interested in a bigger chest/arms. Will this work?
    Can it be done 5 days a week instead of 3. I really love going to the gym?
    Do I need to squat, I play soccer?
    I can't deadlift, I have a bad back, what can I replace it with?
    Can I add a day for arms?
    Wender doesn't look like Brad Pitt how could this work?
    Has anyone else done this? What were the results? Pics?
    What supplements are good to use while doing Wedler's program?
    The guys who claim "I did GOMAD and got fat" are just stupid. - Dave76
    Reply With Quote

  13. #13
    www.vicjg.com vicjg's Avatar
    Join Date: Oct 2006
    Location: Freezing my ass off in, Antarctica
    Age: 49
    Posts: 5,007
    Rep Power: 3841
    vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500)
    vicjg is offline
    No one answered my questions. *Bump*
    The guys who claim "I did GOMAD and got fat" are just stupid. - Dave76
    Reply With Quote

  14. #14
    www.vicjg.com vicjg's Avatar
    Join Date: Oct 2006
    Location: Freezing my ass off in, Antarctica
    Age: 49
    Posts: 5,007
    Rep Power: 3841
    vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500)
    vicjg is offline
    Please I need to know. I'm going to the gym in 7 minutes and really need a response.
    The guys who claim "I did GOMAD and got fat" are just stupid. - Dave76
    Reply With Quote

  15. #15
    www.vicjg.com vicjg's Avatar
    Join Date: Oct 2006
    Location: Freezing my ass off in, Antarctica
    Age: 49
    Posts: 5,007
    Rep Power: 3841
    vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500)
    vicjg is offline
    This forum s***s. No one even bothered to answer me.
    The guys who claim "I did GOMAD and got fat" are just stupid. - Dave76
    Reply With Quote

  16. #16
    Congestion JOTO MISSINGLINK's Avatar
    Join Date: Jan 2006
    Location: On the Ho Chi Min Trail Sippin on a 40oz of Old English 800, Vietnam
    Age: 52
    Posts: 15,768
    Rep Power: 61174
    MISSINGLINK has much to be proud of. One of the best! (+20000) MISSINGLINK has much to be proud of. One of the best! (+20000) MISSINGLINK has much to be proud of. One of the best! (+20000) MISSINGLINK has much to be proud of. One of the best! (+20000) MISSINGLINK has much to be proud of. One of the best! (+20000) MISSINGLINK has much to be proud of. One of the best! (+20000) MISSINGLINK has much to be proud of. One of the best! (+20000) MISSINGLINK has much to be proud of. One of the best! (+20000) MISSINGLINK has much to be proud of. One of the best! (+20000) MISSINGLINK has much to be proud of. One of the best! (+20000) MISSINGLINK has much to be proud of. One of the best! (+20000)
    MISSINGLINK is offline
    Hey Bango, did you ask Jim's permission to post this routine? I am sure that he wants everyone to have this routine for free.
    Death is winning. Do something.- Sam Boyd
    Reply With Quote

  17. #17
    Uplift ThickAsABrick's Avatar
    Join Date: May 2006
    Posts: 39,246
    Rep Power: 122607
    ThickAsABrick has a reputation beyond repute. Second best rank possible! (+100000) ThickAsABrick has a reputation beyond repute. Second best rank possible! (+100000) ThickAsABrick has a reputation beyond repute. Second best rank possible! (+100000) ThickAsABrick has a reputation beyond repute. Second best rank possible! (+100000) ThickAsABrick has a reputation beyond repute. Second best rank possible! (+100000) ThickAsABrick has a reputation beyond repute. Second best rank possible! (+100000) ThickAsABrick has a reputation beyond repute. Second best rank possible! (+100000) ThickAsABrick has a reputation beyond repute. Second best rank possible! (+100000) ThickAsABrick has a reputation beyond repute. Second best rank possible! (+100000) ThickAsABrick has a reputation beyond repute. Second best rank possible! (+100000) ThickAsABrick has a reputation beyond repute. Second best rank possible! (+100000)
    ThickAsABrick is offline
    paying money for routines, FTL
    Who was this love of yours?
    Reply With Quote

  18. #18
    Dickface McGee darinaldi's Avatar
    Join Date: Oct 2007
    Location: Oregon, United States
    Age: 87
    Posts: 15,286
    Rep Power: 126843
    darinaldi has a reputation beyond repute. Second best rank possible! (+100000) darinaldi has a reputation beyond repute. Second best rank possible! (+100000) darinaldi has a reputation beyond repute. Second best rank possible! (+100000) darinaldi has a reputation beyond repute. Second best rank possible! (+100000) darinaldi has a reputation beyond repute. Second best rank possible! (+100000) darinaldi has a reputation beyond repute. Second best rank possible! (+100000) darinaldi has a reputation beyond repute. Second best rank possible! (+100000) darinaldi has a reputation beyond repute. Second best rank possible! (+100000) darinaldi has a reputation beyond repute. Second best rank possible! (+100000) darinaldi has a reputation beyond repute. Second best rank possible! (+100000) darinaldi has a reputation beyond repute. Second best rank possible! (+100000)
    darinaldi is offline
    Originally Posted by MISSINGLINK View Post
    Hey Bango, did you ask Jim's permission to post this routine? I am sure that he wants everyone to have this routine for free.
    No one on this forum is going to understand the damn thing anyway, and those who actually are competent to do this most likely already bought the book. If people are too stupid to get something as simple as Starting Strength, they'll never figure this out in a million years.
    ***Anyone With "Crew" in Their Signature Sucks Balls Crew***
    Reply With Quote

  19. #19
    www.vicjg.com vicjg's Avatar
    Join Date: Oct 2006
    Location: Freezing my ass off in, Antarctica
    Age: 49
    Posts: 5,007
    Rep Power: 3841
    vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500)
    vicjg is offline
    Originally Posted by darinaldi View Post
    No one on this forum is going to understand the damn thing anyway, and those who actually are competent to do this most likely already bought the book. If people are too stupid to get something as simple as Starting Strength, they'll never figure this out in a million years.
    Huh?
    The guys who claim "I did GOMAD and got fat" are just stupid. - Dave76
    Reply With Quote

  20. #20
    Uplift ThickAsABrick's Avatar
    Join Date: May 2006
    Posts: 39,246
    Rep Power: 122607
    ThickAsABrick has a reputation beyond repute. Second best rank possible! (+100000) ThickAsABrick has a reputation beyond repute. Second best rank possible! (+100000) ThickAsABrick has a reputation beyond repute. Second best rank possible! (+100000) ThickAsABrick has a reputation beyond repute. Second best rank possible! (+100000) ThickAsABrick has a reputation beyond repute. Second best rank possible! (+100000) ThickAsABrick has a reputation beyond repute. Second best rank possible! (+100000) ThickAsABrick has a reputation beyond repute. Second best rank possible! (+100000) ThickAsABrick has a reputation beyond repute. Second best rank possible! (+100000) ThickAsABrick has a reputation beyond repute. Second best rank possible! (+100000) ThickAsABrick has a reputation beyond repute. Second best rank possible! (+100000) ThickAsABrick has a reputation beyond repute. Second best rank possible! (+100000)
    ThickAsABrick is offline
    Originally Posted by vicjg View Post
    Huh?
    Do WendlerToe x 5, noob
    Who was this love of yours?
    Reply With Quote

  21. #21
    Perpetual Beginner bango skank's Avatar
    Join Date: Jul 2006
    Location: Columbus, Ohio, United States
    Posts: 6,298
    Rep Power: 4846
    bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500)
    bango skank is offline
    Originally Posted by MISSINGLINK View Post
    Hey Bango, did you ask Jim's permission to post this routine? I am sure that he wants everyone to have this routine for free.
    This is just a write-up (one which I didn't even author) that you could go into any one of many journals and find. Besides I know he's planning on writing an e-book specifically on 5/3/1 but it hasn't even been published yet. The one that it's included in now, "Training Three Days a Week," only takes up about 2 pages of its' content. You'll all still need to buy the book. It's linked in the first post.
    There is no greater natural advantage in life than to have an enemy overestimate your faults, unless it is to have a friend underestimate your virtues.
    -Don Vito Corleone

    My Journal: http://forum.bodybuilding.com/showthread.php?t=166936131
    Reply With Quote

  22. #22
    Perpetual Beginner bango skank's Avatar
    Join Date: Jul 2006
    Location: Columbus, Ohio, United States
    Posts: 6,298
    Rep Power: 4846
    bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500)
    bango skank is offline
    Originally Posted by IronAbrams View Post
    Oh, and btw Hell just froze over.

    http://gymnasticbodies.com/catalog/p...p3hpmpmm3eaet5

    I have a copy .
    Are they making you say that? Are you under duress?!
    There is no greater natural advantage in life than to have an enemy overestimate your faults, unless it is to have a friend underestimate your virtues.
    -Don Vito Corleone

    My Journal: http://forum.bodybuilding.com/showthread.php?t=166936131
    Reply With Quote

  23. #23
    Perpetual Beginner bango skank's Avatar
    Join Date: Jul 2006
    Location: Columbus, Ohio, United States
    Posts: 6,298
    Rep Power: 4846
    bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500)
    bango skank is offline
    Originally Posted by vicjg View Post
    Where was this last week when I f#kin it up


    Nice work Skank.
    you're actually a big part of the reason I brought this here. Reading about the program in your journal, I couldn't f#cking understand it. And I know I wasn't the only one... after much digging, I was able to put this all together, make the spreadsheet, and only then was I able to "get it." lol
    There is no greater natural advantage in life than to have an enemy overestimate your faults, unless it is to have a friend underestimate your virtues.
    -Don Vito Corleone

    My Journal: http://forum.bodybuilding.com/showthread.php?t=166936131
    Reply With Quote

  24. #24
    Perpetual Beginner bango skank's Avatar
    Join Date: Jul 2006
    Location: Columbus, Ohio, United States
    Posts: 6,298
    Rep Power: 4846
    bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500)
    bango skank is offline
    Originally Posted by mjw8204 View Post
    Great. Another program for BB.com members to misunderstand, perform incorrectly, and complain about later.

    Better go ahead and get the FAQ thread going.
    I have a feeling this won't be a super popular program on here. But for those few that do, I hope this can explain it a little more clearly.
    There is no greater natural advantage in life than to have an enemy overestimate your faults, unless it is to have a friend underestimate your virtues.
    -Don Vito Corleone

    My Journal: http://forum.bodybuilding.com/showthread.php?t=166936131
    Reply With Quote

  25. #25
    Perpetual Beginner bango skank's Avatar
    Join Date: Jul 2006
    Location: Columbus, Ohio, United States
    Posts: 6,298
    Rep Power: 4846
    bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500)
    bango skank is offline
    Originally Posted by ThickAsABrick View Post
    Deadlift day doesn't have deads and Squat day doesn't have squats. lulz
    You're the first person to not "get it"! You win a monkey!
    There is no greater natural advantage in life than to have an enemy overestimate your faults, unless it is to have a friend underestimate your virtues.
    -Don Vito Corleone

    My Journal: http://forum.bodybuilding.com/showthread.php?t=166936131
    Reply With Quote

  26. #26
    www.vicjg.com vicjg's Avatar
    Join Date: Oct 2006
    Location: Freezing my ass off in, Antarctica
    Age: 49
    Posts: 5,007
    Rep Power: 3841
    vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500)
    vicjg is offline
    Originally Posted by bango skank View Post
    You're the first person to not "get it"! You win a monkey!
    Should I buy the 3rd edition of SS?
    The guys who claim "I did GOMAD and got fat" are just stupid. - Dave76
    Reply With Quote

  27. #27
    Uplift ThickAsABrick's Avatar
    Join Date: May 2006
    Posts: 39,246
    Rep Power: 122607
    ThickAsABrick has a reputation beyond repute. Second best rank possible! (+100000) ThickAsABrick has a reputation beyond repute. Second best rank possible! (+100000) ThickAsABrick has a reputation beyond repute. Second best rank possible! (+100000) ThickAsABrick has a reputation beyond repute. Second best rank possible! (+100000) ThickAsABrick has a reputation beyond repute. Second best rank possible! (+100000) ThickAsABrick has a reputation beyond repute. Second best rank possible! (+100000) ThickAsABrick has a reputation beyond repute. Second best rank possible! (+100000) ThickAsABrick has a reputation beyond repute. Second best rank possible! (+100000) ThickAsABrick has a reputation beyond repute. Second best rank possible! (+100000) ThickAsABrick has a reputation beyond repute. Second best rank possible! (+100000) ThickAsABrick has a reputation beyond repute. Second best rank possible! (+100000)
    ThickAsABrick is offline
    Originally Posted by bango skank View Post
    You're the first person to not "get it"! You win a monkey!
    Sweet! I base most of my training around moves that are natural for monkeys.

    Hopefully the monkey also has an overly complicated routine that I can purchase somewhere online.

    Who was this love of yours?
    Reply With Quote

  28. #28
    Perpetual Beginner bango skank's Avatar
    Join Date: Jul 2006
    Location: Columbus, Ohio, United States
    Posts: 6,298
    Rep Power: 4846
    bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500)
    bango skank is offline
    Originally Posted by vicjg View Post
    Should I buy the 3rd edition of SS?
    Yeah! it's a scratch and sniff pop-up!
    There is no greater natural advantage in life than to have an enemy overestimate your faults, unless it is to have a friend underestimate your virtues.
    -Don Vito Corleone

    My Journal: http://forum.bodybuilding.com/showthread.php?t=166936131
    Reply With Quote

  29. #29
    Perpetual Beginner bango skank's Avatar
    Join Date: Jul 2006
    Location: Columbus, Ohio, United States
    Posts: 6,298
    Rep Power: 4846
    bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500) bango skank is a glorious beacon of knowledge. (+2500)
    bango skank is offline
    Originally Posted by ThickAsABrick View Post
    Sweet! I base most of my training around moves that are natural for monkeys.
    like masturbation...
    There is no greater natural advantage in life than to have an enemy overestimate your faults, unless it is to have a friend underestimate your virtues.
    -Don Vito Corleone

    My Journal: http://forum.bodybuilding.com/showthread.php?t=166936131
    Reply With Quote

  30. #30
    www.vicjg.com vicjg's Avatar
    Join Date: Oct 2006
    Location: Freezing my ass off in, Antarctica
    Age: 49
    Posts: 5,007
    Rep Power: 3841
    vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500) vicjg is a glorious beacon of knowledge. (+2500)
    vicjg is offline
    Originally Posted by bango skank View Post
    Yeah! it's a scratch and sniff pop-up!
    ROFL.
    The guys who claim "I did GOMAD and got fat" are just stupid. - Dave76
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts