would jim welders 531 look like this?

[Blade96]

My slightly modified routine:


Monday
Bench - 5/3/1
Pendlay Rows - 3 x 5
Lying Leg Raises - 3 x 10


Wednesday
OHP - 5/3/1
Deadlift - 5/3/1
Barbell Curls - 3 x 8


Friday
Bench - 5/3/1
Pendlay Rows - 3 x 5
Lying Leg Raises - 3 x 10





Wave A. Warmup, 75% x 5, 80% x 5, 85% x 5
Wave B. Warmup, 80% x 3, 85% x 3, 90% x 3
Wave C. Warmup, 75% x 5, 85% x 3, 95% x 1



_______________________

For bench My 1RM is 60kg. Jim suggests use 90% so that is 54kg.

So...1st bench session is..
Bench: 45kg x 5 ,
48kg x 5 ,
51kg x 5


2nd session of bench:
48kg x 3 ,
51kg x 3 ,
54kg x 3



3rd session of bench:
45kg x 5,
51kg x 3 ,
57kg x 1


end of mesocycle.



______________

next meso cycle ( +2kg to 60kg which is my 1rm):


1st session (Wave a)
47kg x 5
, 50kg x 5 ,
53kg x 5



wave B:

50kg x 3
53kg x 3
56kg x 3


wave c


47kg x 5
53kg x 3
59kg x 1



and so on...

would this be correct?

That means I have to wait 3 weeks until I start hitting PRs....

[MeSKAline]

My slightly modified routine:


Monday
Bench - 5/3/1
Pendlay Rows - 3 x 5
Lying Leg Raises - 3 x 10


Wednesday
OHP - 5/3/1
Deadlift - 5/3/1
Barbell Curls - 3 x 8


Friday
Bench - 5/3/1
Pendlay Rows - 3 x 5
Lying Leg Raises - 3 x 10





Wave A. Warmup, 75% x 5, 80% x 5, 85% x 5
Wave B. Warmup, 80% x 3, 85% x 3, 90% x 3
Wave C. Warmup, 75% x 5, 85% x 3, 95% x 1



_______________________

For bench My 1RM is 60kg. Jim suggests use 90% so that is 54kg.

So...1st bench session is..
Bench: 45kg x 5 , 48kg x 5 , 51kg x 5


2nd session of bench:
48kg x 3 , 51kg x 3 , 54kg x 3



3rd session of bench:
45kg x 5, 51kg x 3 , 57kg x 1


end of mesocycle.



______________

next meso cycle ( +2kg to 60kg which is my 1rm):


1st session (Wave a)
47kg x 5 , 50kg x 5 , 53kg x 5



wave B:

50kg x 3
53kg x 3
56kg x 3


wave c


47kg x 5
53kg x 3
59kg x 1



and so on...

dude you are kinda weak... and I can see you were doing SS which in theory should give you a base of strength to start with (so much for that). I suggest that you just continue doing heavy lifting and worry about more complicated **** when you have gotten bigger and stronger. PLEASE do not listen to rippetoe's advice on diet OR form though, as it is absolutely bull****. Go to the deepsquatter archives and read all of the **** there and you should be on your way in figuring out how to properly train and gain muscle. If I was you I would just go to the gym and try and make PR's every session, you see the problem with starting strength is that it assumes that a linear incrementation is actually something that works, but it is not true as humans do not just improve every day in a set way, like for example one day you might have the ability to make a big PR but the program says to not do it or another day you cannot increase the weight as much, people aren't machines. So yeah read all that shiz and just man up.

Sorry if my delivery of the information was not of the highest standard, but unfortunately I typed most of that whilst on the phone at work lol, hope it helps you out man

[Blade96]

dude you are kinda weak... and I can see you were doing SS which in theory should give you a base of strength to start with (so much for that). I suggest that you just continue doing heavy lifting and worry about more complicated **** when you have gotten bigger and stronger. PLEASE do not listen to rippetoe's advice on diet OR form though, as it is absolutely bull****. Go to the deepsquatter archives and read all of the **** there and you should be on your way in figuring out how to properly train and gain muscle. If I was you I would just go to the gym and try and make PR's every session, you see the problem with starting strength is that it assumes that a linear incrementation is actually something that works, but it is not true as humans do not just improve every day in a set way, like for example one day you might have the ability to make a big PR but the program says to not do it or another day you cannot increase the weight as much, people aren't machines. So yeah read all that shiz and just man up.

Sorry if my delivery of the information was not of the highest standard, but unfortunately I typed most of that whilst on the phone at work lol, hope it helps you out man

I greatly appreciate your effort in typing this especially in a phone. Where do I find this archive? And I agree with what you said :-D

[MeSKAline]

I greatly appreciate your effort in typing this especially in a phone. Where do I find this archive? And I agree with what you said :-D

Here's the link man: http://www.deepsquatter.com/strength/archives/index.htm

It is pretty much what came before EliteFTS, they have loads of Louie Simmons and Dave Tate articles and a myriad of other stuff. I suggest you just read it and not necessarily take a program out of it but it will make you understand everything a LOT more. I suggest that you continue with SS or something similar, but do not feel limited to certain increments if you know you can do more. Also, train balls to the wall as if you had a gun pointed to your head, that will increase your strength a lot quicker than a planned out structure as your body can easily just say "**** you!" and not do what you think it will, so much for the planning ahah...

BTW I meant I was on the phone at work (speaking with a customer) and typing this at the same time on the computer, so don't worry man just stick to something, do it hard, eat well and you should be on your way to some serious strength and muscle gains

[xanderlam]

welders





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welders

[respare]

the progression on 5,3,1 is too slow at your max's. do SS, bl's SS or SL 5x5

[Arcos27]

the progression on 5,3,1 is too slow at your max's. do SS, bl's SS or SL 5x5

This

Had the same prob when I tried 5/3/1 was making good gains, but I wouldve been out of my prime before I made it to a 325lb bench press.

[Shebbyy]

the progression on 5,3,1 is too slow at your max's. do SS, bl's SS or SL 5x5

I do Wendler's 5/3/1 but increase lifts each week.

[Productivity]

wendlers 5/3/1 is the greatest program ever made. (srs) Its simple as fuk and gets you results. OP buy the book or do more research. /thread

Edit: To all the people who say that the results are too slow.. Its made that way for progressive overload without ever maxing out on your lifts. A deload once a month will keep you feeling 100% all the time. OP is 16, there is no need for you to be worried about how much you lift at this point. Slow and steady wins the race.

[vikingsfan247]

op has 8 years before out of prime. theoretically if everything went to plan and he had the genetic potential he would have gone through 96 cycles of 5 3 1 and have added 960 pounds to his squat and deadlift 120 pounds a year. he would have added 480 pounds to bench and military press 60 pounds per year. and he would have all his assitance exercises in the 200-300 pound range. So I guess the progress is to slow.

[Shebbyy]

op has 8 years before out of prime. theoretically if everything went to plan and he had the genetic potential he would have gone through 96 cycles of 5 3 1 and have added 960 pounds to his squat and deadlift 120 pounds a year. he would have added 480 pounds to bench and military press 60 pounds per year. and he would have all his assitance exercises in the 200-300 pound range. So I guess the progress is to slow.

strong bump.

+that's assuming he doesn't stall at all.