The Beast on Wade's Program

[HARRYBEAST]

I just got done reading Wendler's 5-3-1 for Powerlifters and reading about his NOV Training philosophy and something clicked. If you haven't read anything by Wendler before you really should.




The plan will be 4 days a week and I will be shooting for at least 4 Conditioning Sessions a week. These are gonna be hard since I need the most work in that area.

I am starting ErgoBurn / Ergobolic stacked for the next 4 weeks to try one last surge to drop some weight before my family vacation. I will be using ErgoPump pre-workout and AfterMath post workout.

Today it starts....

[Rjeezie]

In....

[bmgamble]

Heck yeah, I'm in!! This is going to be good!

[MuscleMom]

Here

[HARRYBEAST]

First session in the books videos being uploaded now

[kenny878]

im in! interested to see the 5-3-1 protocol in action

[Rjeezie]

Is the 5-3-1 PL version the same as singles?

I've done the 5-3-1, but the regular, so I'm interested in seeing the difference. Might go back to it after I finish my program.

[HARRYBEAST]

Is the 5-3-1 PL version the same as singles?

I've done the 5-3-1, but the regular, so I'm interested in seeing the difference. Might go back to it after I finish my program.

The PL version is the version with heavy singles in it.
The bigger change for me is from bb-style cardio to CONDITIONING...

[Rjeezie]

The PL version is the version with heavy singles in it.
The bigger change for me is from bb-style cardio to CONDITIONING...

Awww ok cool....

What do you mean from bb-sytel cardio to conditioning?

[HARRYBEAST]

MONDAY

Wendler's 5-3-1 for Powerlifters
3x3 Week

Standing Military Press
I am kinda new to Standing Pressing. Any form help you could give would be greatly appreciated!
45x10
95x8 **vid for form help**
130x3
150x3
165x7 Rep PR!**vid**
185x1
185x1
165x7 felt great. Hitting some heavy singles after it was even cooler!

ASSISTANCE WORK
45-60 sec rests between sets

Chins (assisted)
-55x10
-55x10
-55x8
-70x10
-70x10
I am gonna shoot for all 5 sets of 10 with -70 next week

Dips (assisted)
-70x10
-70x10
-70x10
-70x10
-70x10
I am gonna shoot for all 5 sets of 10 with -55 next week

BB Curls
75x10
75x10
75x10
75x8
75x7
I think I will stick with this weight until I can hit 5 sets of 10


Conditioning
Warmed up by taking the 10 minute walk from my gym to this Nasty Hill.

Hill Sprints
4@35-40yards
I am not going to lie, I had to take a 1-2 minutes at the top of the hill before walking back down to hit it again. After the last sprint I was really close to puking. I think this change will have a huge impact on my weight and my health.


Stretching
Precor Stretch Trainer - 2 cycles, 10 deep breaths per stretch
Posterior Stretch Machine - 10 deep breaths per leg @ 55,65,75 degrees
Split Machine - 10 deep breaths @ 90, 100, 110, 115 degrees


Training Vid
with funny ending




Supplements
AM Supps
ErgoBurn - 2 caps
ErgoBolic - 2 caps
Multivitamin
Pre-Workout
ErgoPump - 2 scoops
Intra-Workout
BCAAs - 3 scoops
Post-Workout
AfterMath - 1 packet
PM Supps
ErgoBurn - 2 caps
ErgoBolic - 2 caps


The Payoff

[NC_Tarheel]

Subbed

Form looks good...it's all about pressing fast and getting that head through!!!


Now if I can just take my own advice!!!

[HARRYBEAST]

Subbed

Form looks good...it's all about pressing fast and getting that head through!!!


Now if I can just take my own advice!!!

Thanks man I appreciate the feedback.

Sounds like me when I give people diet advice

[liftingson]

presses looked good!

[Outside backer]

I love this program dude, im on it now I love the freedom I have after I finish the main lift, i use everything chains bands kettle balls etc. digging it, after some issues I've got my flat bench back up to a best last week of 285x8 for my last x3 set i havent hit reps like that in a yr or 2 after i hurt my shoulder

[Rjeezie]

presses looked good!

Agree, real nice form and control of the weight.

[liftingson]

interested in the 5/3/1 for powerlifters..Ive been pretty much following the Boring But Big template the past 5 months.

[bmgamble]

Nice presses...something tells me you are going to be pretty sore with this program. I'll have to give the book a read since I'm not exactly set on what I'll be doing in a couple of weeks.

[velocityrob]

Subbed and lurking.

[HARRYBEAST]

presses looked good!

Thanks

I love this program dude, im on it now I love the freedom I have after I finish the main lift, i use everything chains bands kettle balls etc. digging it, after some issues I've got my flat bench back up to a best last week of 285x8 for my last x3 set i havent hit reps like that in a yr or 2 after i hurt my shoulder

yeah the PL version is fun. The hill sprints were rough, and I am feeling them today. Perfect timing for some Deads.

Agree, real nice form and control of the weight.

Thanks man

interested in the 5/3/1 for powerlifters..Ive been pretty much following the Boring But Big template the past 5 months.

The PL version is a little different and I think its right up my alley

Nice presses...something tells me you are going to be pretty sore with this program. I'll have to give the book a read since I'm not exactly set on what I'll be doing in a couple of weeks.

I doubt it. I still have AFTERMATH

Subbed and lurking.

Its cool I lurk in yours. Mostly for the pics

[bmgamble]

I doubt it. I still have AFTERMATH

I've got a handful of packets left that I have to use wisely....I should have used one the other day after arms....still feeling it. Don't realize how much it helps until you're not using it any more.

[HARRYBEAST]

I've got a handful of packets left that I have to use wisely....I should have used one the other day after arms....still feeling it. Don't realize how much it helps until you're not using it any more.

I know I am going to have to figure out a good recovery product after I run out

[NC_Tarheel]

I know I am going to have to figure out a good recovery product after I run out

*Cough* Amino Ammo by BBS *Cough*







Shameless...I know

[HARRYBEAST]

*Cough* Amino Ammo by BBS *Cough*







Shameless...I know

It will be the first I look into once my stash runs out

[BHendrix]

In. form looks good man.

[HARRYBEAST]

TUESDAY

Wendler's 5-3-1 for Powerlifters
3x3 Week

Track Stalk
Just a brisk 10 minute walk to get focused and get the blood pumping

DEADLIFT
So I have been reading the FAQ in Wendler's e-book and found out that I am supposed to do Hard Conditioning on Lower Body days. After my session today I see why. It was rough. I think next week I will do tire flips on Monday and Hill Sprints on Tuesday. Lesson Learned.
135x10
225x5
315x3
345x3
390x3
440x6 Rep PR!
475x1
475x1
I might have been able to hit 495x1 but I decided hitting 475 again would be good enough for today.

ASSISTANCE WORK
45-60 sec rests between sets

Good Mornings
95x10
95x10
95x10
95x10
95x10
I wanted to make sure I got all the reps on these with good form. Next week I will bump the weight and to 105

Hanging Leg Raises
10 reps
10 reps
9 reps
8 reps
7 reps
I had a feeling I was going to have to work up to 5 sets of 10


Conditioning

Tire Flips
We have a 163lb tire to work with at the gym. It is in a room that is maybe 20 yards across.
80 yard Flips
I got 2 of these in. They were rough.
40 yard Flips
I did 4 of these
I rested as long as I needed to. For the 80 yard sets it was around 1-2 minutes. For the 40 yard ones it was right around 1 minute. I wish we had a heavier tire but this still kicked my butt pretty good

Track Cooldown
Another 10 minutes mostly to cool down enough to stop sweating so I could get some stretching in

Stretching
Precor Stretch Trainer - 1 cycle, 10 deep breaths per stretch
Posterior Stretch Machine - 10 deep breaths per leg @ 65,75 degrees
Split Machine - 10 deep breaths @ 80, 90, 100, 105 degrees
Cat/Cow Stretch - 5 cycles
Updog/Child's Pose - 5 cycles


Supplements
AM Supps
ErgoBurn - 2 caps
ErgoBolic - 2 caps
Multivitamin
Pre-Workout
ErgoPump - 2 scoops
Intra-Workout
BCAAs - 3 scoops
Post-Workout
AfterMath - 1 packet
PM Supps
ErgoBurn - 2 caps
ErgoBolic - 2 caps


The Payoff

[Rjeezie]

Good job on another PR!

[HARRYBEAST]

Good job on another PR!

Thanks man. I hope to keep this up all week

[demonwareltd]

First off, I'm crazy jealous of the fact that you have a huge ass tire to flip around. That's awesome!

Secondly, I will be definitely be lurking around this thread, as I think the 5/3/1 routine is the best thing I've seen in my mind since Madcow's 5x5. I had plans initially to run this routine, but since I'm jumping back onto the bodybuilding stage soon it didn't make much sense. I will definitely be going with this come winter time though. Good luck to you and STRONG lifts so far. Wow!

- Stan

[HARRYBEAST]

First off, I'm crazy jealous of the fact that you have a huge ass tire to flip around. That's awesome!

Secondly, I will be definitely be lurking around this thread, as I think the 5/3/1 routine is the best thing I've seen in my mind since Madcow's 5x5. I had plans initially to run this routine, but since I'm jumping back onto the bodybuilding stage soon it didn't make much sense. I will definitely be going with this come winter time though. Good luck to you and STRONG lifts so far. Wow!

- Stan

You should check out the PL version that I am running. I did reg 5-3-1 before and loved it. Doing Conditioning work versus BB style cardio has really made me enjoy that aspect of training again.

Thanks and happy to have you aboard. I am just trying to catch up to Spaz

[demonwareltd]

You should check out the PL version that I am running. I did reg 5-3-1 before and loved it. Doing Conditioning work versus BB style cardio has really made me enjoy that aspect of training again.

Thanks and happy to have you aboard. I am just trying to catch up to Spaz

Well good luck on catching Spaz. Not too many people I know who are 5'5", 210 lbs and ripped to shreds!