Need Help? Customer Support 1-866-236-8417
Reply
Page 1 of 49 1 2 3 11 ... LastLast
Results 1 to 30 of 1464
  1. #1
    Strong just got Stronger geneswest's Avatar
    Join Date: Jul 2012
    Location: Perth, WA, Australia
    Age: 22
    Posts: 3,117
    Rep Power: 12005
    geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000)
    geneswest is offline

    5/3/1: Who Was CNS Version. Guaranteed amazing results.

    This is the version of 5/3/1 I have been running and it yields amazing results and progress. I recommend this program to ANYONE. However Intermediate/Advanced lifters will probably get the most out of this.
    Whether your goal is strength OR size, this is an excellent program to run.

    Okay Wendler's 5/3/1 is basically a program that's based on the big 4: Squat, Bench, Deadlift and OHP.
    Each training day consists of one of the following.
    In the first "week", you do 3 sets of 5 at 65%, 75%, 85% of your training max. (TM is 90% of actual max).
    In the second "week", you do 3 sets of 3 at 70%, 80%, 90% of your training max.
    In the third "week", you do a set of 5 at 75%, a set of 3 at 85% and single at 95%.

    After these weeks, you increase your Squat and Deadlift training max by 5kg/10 lbs. And your Bench Press and OHP by 2.5kg/5lbs.

    What's different with my version?
    You train 5-6 days a week rather than the four that Wendler recommends. You also skip the De-Load week on week 4.
    This allows you to progress much faster. So basically you do Bench/Deadlift/OHP/Squat then just repeat. Only have 1-2 rest days a week. It'll be most beneficial if it was after either Squats or Deadlifts.

    Each "Cycle" is a period of 12 workouts (3 workouts for each of the lifts, the 5 rep day, the 3 rep day and the 5/3/1 rep day)
    Training 5/6 days a week means you should complete each cycle in 2 weeks or just over. That gives a 5kg/10lb progress in 2 weeks for Squat and Deadlifts, and 2.5kg/5lb progress for Bench and OHP.

    I would run this program for 8-12 cycles at a time. That should be 4-6 months of following this routine. You can expect amazing results. If you run it for 12 cycles, you can expect 60kg gain on your training max for Squat and Deadlift, and 30kg gain on your training max for Bench and OHP in 6 months. Amazing progression.

    On the last set, you have the option to max out on the reps. In this version you should max out on the last set for every session in the first 3 cycles. On the fourth cycle, just hit required reps.

    DAY 1- Bench Press

    Accessory Work:
    Incline DB Press (3 sets).
    Incline DB Flys (3 sets).
    Close Grip Bench Press (3 sets).
    Tricep Pushdowns (3 sets).
    Machine Chest Press (2 sets).

    DAY 2- Deadlifts

    Accessory Work:
    Barbell Rows (3 sets).
    Pull Ups (3 sets).
    Cable Rows (3 sets).
    DB/Barbell Curl (3 sets).
    Hammer Curl (3 sets).

    DAY 3- OHP

    Accessory Work:
    Paused Bench Press (3 sets).
    DB OHP (3 sets).
    Side Raises (3 sets).
    Face Pulls (3 sets).
    Shrugs (3 sets).

    DAY 4- Squats

    Accessory Work:
    Stiff Legged Deadlifts (3 sets).
    ATG High Bar Squat (2 sets)
    Leg Extensions (3 sets).
    Calf Raises (3 sets).
    Leg Curls (2 sets).


    Yes. This will be very taxing on your CNS system. You will need to be eating in a caloric surplus for this program. Plenty of stretching for recovery, get enough protein and sleep.
    Yes. This will give you amazing results, guaranteed.
    Yes. You will add size not only strength on this program.

    Good Luck.
    Elite Powerlifting Total - 740kg @ 81.45kg [1631@179]
    IG: @briancookpl

    Log: http://forum.bodybuilding.com/showthread.php?t=149793363&p=982377313

    PB's: 590/388/689 = 1667# / [756kg]
    Best Lifts in Comp: 590/381/689 = 1660# / [753kg]

    PM for Online Coaching enquiries
    Reply With Quote

  2. #2
    aesthetics in works. xSup3r's Avatar
    Join Date: Apr 2012
    Location: Singapore
    Posts: 2,338
    Rep Power: 1491
    xSup3r is just really nice. (+1000) xSup3r is just really nice. (+1000) xSup3r is just really nice. (+1000) xSup3r is just really nice. (+1000) xSup3r is just really nice. (+1000) xSup3r is just really nice. (+1000) xSup3r is just really nice. (+1000) xSup3r is just really nice. (+1000) xSup3r is just really nice. (+1000) xSup3r is just really nice. (+1000) xSup3r is just really nice. (+1000)
    xSup3r is offline
    in.
    Disregard bodyweight, acquire aesthetics.
    ★★★TBB FB Chat Crew★★★
    ♦♦♦TBB FB Chat Crew Founders♦♦♦
    Current / Goal (one year or less)
    DL: 180KG / 180KG @ 80.0kg 1/9/2013
    SQUAT: 140KG / 140KG @ 79kg 24/8/2013
    BENCH: 80KG / 100KG @72.4kg

    SMALL CALVES CREW

    "It is what you do with the knowledge that dictates who you are" - Xuaxace
    Reply With Quote

  3. #3
    Not even my final form NZninja101's Avatar
    Join Date: May 2011
    Location: New Zealand
    Age: 23
    Posts: 15,331
    Rep Power: 44746
    NZninja101 has much to be proud of. One of the best! (+20000) NZninja101 has much to be proud of. One of the best! (+20000) NZninja101 has much to be proud of. One of the best! (+20000) NZninja101 has much to be proud of. One of the best! (+20000) NZninja101 has much to be proud of. One of the best! (+20000) NZninja101 has much to be proud of. One of the best! (+20000) NZninja101 has much to be proud of. One of the best! (+20000) NZninja101 has much to be proud of. One of the best! (+20000) NZninja101 has much to be proud of. One of the best! (+20000) NZninja101 has much to be proud of. One of the best! (+20000) NZninja101 has much to be proud of. One of the best! (+20000)
    NZninja101 is offline
    Originally Posted by geneswest View Post
    What's different with my version?
    You train 5-6 days a week rather than the four that Wendler recommends. You also skip the De-Load week on week 4.
    This allows you to progress much faster. So basically you do Bench/Deadlift/OHP/Squat then just repeat. Only have 1-2 rest days a week. It'll be most beneficial if it was after either Squats or Deadlifts.

    That's awesome. So many people aren't quite strong enough for 5/3/1 and this makes it so much more accessible for intermediates.


    Crapload of pressing though.
    'People are gonna remember me as a god forever... Like-like-like Troy, like Chiles heel, I'm a god forever I'll be remembered for thousands of years to come' - Jason Genova


    Texas Method Mod: http://forum.bodybuilding.com/showthread.php?t=171537443&p=1444534723&viewfull=1#post1444534723
    Reply With Quote

  4. #4
    Strong just got Stronger 7399martyn's Avatar
    Join Date: Feb 2008
    Location: Melbourne, Victoria, Australia
    Age: 24
    Posts: 19,317
    Rep Power: 7896
    7399martyn is a name known to all. (+5000) 7399martyn is a name known to all. (+5000) 7399martyn is a name known to all. (+5000) 7399martyn is a name known to all. (+5000) 7399martyn is a name known to all. (+5000) 7399martyn is a name known to all. (+5000) 7399martyn is a name known to all. (+5000) 7399martyn is a name known to all. (+5000) 7399martyn is a name known to all. (+5000) 7399martyn is a name known to all. (+5000) 7399martyn is a name known to all. (+5000)
    7399martyn is offline
    Originally Posted by NZninja101 View Post
    That's awesome. So many people aren't quite strong enough for 5/3/1 and this makes it so much more accessible for intermediates.


    Crapload of pressing though.
    To press a lot you must press a lot.
    Powerlifter at PTC Performance Training Centre

    661 squat, 385 bench, 705 deadlift, 1752lb total.
    http://www.youtube.com/watch?v=AVx1ANJc7lc
    Reply With Quote

  5. #5
    bulking Awur4's Avatar
    Join Date: Mar 2013
    Location: Melbourne, Victoria, Australia
    Posts: 355
    Rep Power: 91
    Awur4 is on a distinguished road. (+10) Awur4 is on a distinguished road. (+10) Awur4 is on a distinguished road. (+10) Awur4 is on a distinguished road. (+10) Awur4 is on a distinguished road. (+10) Awur4 is on a distinguished road. (+10) Awur4 is on a distinguished road. (+10) Awur4 is on a distinguished road. (+10) Awur4 is on a distinguished road. (+10) Awur4 is on a distinguished road. (+10) Awur4 is on a distinguished road. (+10)
    Awur4 is offline
    Do you recommend this for beginner with **** lifts? looks real good
    Reply With Quote

  6. #6
    Respare @ GSF wannabebigrick's Avatar
    Join Date: Mar 2011
    Posts: 825
    Rep Power: 212
    wannabebigrick will become famous soon enough. (+50) wannabebigrick will become famous soon enough. (+50) wannabebigrick will become famous soon enough. (+50) wannabebigrick will become famous soon enough. (+50) wannabebigrick will become famous soon enough. (+50) wannabebigrick will become famous soon enough. (+50) wannabebigrick will become famous soon enough. (+50) wannabebigrick will become famous soon enough. (+50) wannabebigrick will become famous soon enough. (+50) wannabebigrick will become famous soon enough. (+50) wannabebigrick will become famous soon enough. (+50)
    wannabebigrick is offline
    not a fan of all the accessory work but the basic principle of doing 5/3/1 more frequently can be good, heck wendler even made a prgram called the frequency project where you have 24 workouts (or something like that) over a course of a month http://www.jimwendler.com/wp-content...ncyproject.pdf
    Reply With Quote

  7. #7
    Not even my final form NZninja101's Avatar
    Join Date: May 2011
    Location: New Zealand
    Age: 23
    Posts: 15,331
    Rep Power: 44746
    NZninja101 has much to be proud of. One of the best! (+20000) NZninja101 has much to be proud of. One of the best! (+20000) NZninja101 has much to be proud of. One of the best! (+20000) NZninja101 has much to be proud of. One of the best! (+20000) NZninja101 has much to be proud of. One of the best! (+20000) NZninja101 has much to be proud of. One of the best! (+20000) NZninja101 has much to be proud of. One of the best! (+20000) NZninja101 has much to be proud of. One of the best! (+20000) NZninja101 has much to be proud of. One of the best! (+20000) NZninja101 has much to be proud of. One of the best! (+20000) NZninja101 has much to be proud of. One of the best! (+20000)
    NZninja101 is offline
    Originally Posted by 7399martyn View Post
    To press a lot you must press a lot.
    Not necessarily.
    'People are gonna remember me as a god forever... Like-like-like Troy, like Chiles heel, I'm a god forever I'll be remembered for thousands of years to come' - Jason Genova


    Texas Method Mod: http://forum.bodybuilding.com/showthread.php?t=171537443&p=1444534723&viewfull=1#post1444534723
    Reply With Quote

  8. #8
    Strong just got Stronger geneswest's Avatar
    Join Date: Jul 2012
    Location: Perth, WA, Australia
    Age: 22
    Posts: 3,117
    Rep Power: 12005
    geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000)
    geneswest is offline
    Originally Posted by Awur4 View Post
    Do you recommend this for beginner with **** lifts? looks real good
    I recommend this for ANYONE. You will gain a minimum of 60kg on lower body lifts and 30kg on upper body lifts in 6 months. Most likely a lot more since you are a beginner.
    Remember to progressively overload on the accessory work as well.
    Elite Powerlifting Total - 740kg @ 81.45kg [1631@179]
    IG: @briancookpl

    Log: http://forum.bodybuilding.com/showthread.php?t=149793363&p=982377313

    PB's: 590/388/689 = 1667# / [756kg]
    Best Lifts in Comp: 590/381/689 = 1660# / [753kg]

    PM for Online Coaching enquiries
    Reply With Quote

  9. #9
    Registered User TheSecondName's Avatar
    Join Date: Apr 2011
    Location: Noord-Brabant, Netherlands
    Age: 29
    Posts: 1,062
    Rep Power: 215
    TheSecondName will become famous soon enough. (+50) TheSecondName will become famous soon enough. (+50) TheSecondName will become famous soon enough. (+50) TheSecondName will become famous soon enough. (+50) TheSecondName will become famous soon enough. (+50) TheSecondName will become famous soon enough. (+50) TheSecondName will become famous soon enough. (+50) TheSecondName will become famous soon enough. (+50) TheSecondName will become famous soon enough. (+50) TheSecondName will become famous soon enough. (+50) TheSecondName will become famous soon enough. (+50)
    TheSecondName is offline
    Week 1
    Day 1: Squat 5/5/5 + Bench 5/5/5 + 1 quad assistance, 1 chest assitance
    Day 2: Deadlift 5/5/5 + OH Press 5/5/5 + 1 back assistance, 1 shoulder, tricep and bicep assitance
    Day 3: Off (I prefer Core/ABS and conditioning)
    Day 4: Squat 3/3/3 + Bench 3/3/3 + 1 quad assistance, 1 chest assitance
    Day 5: Deadlift 3/3/3 + OH Press 3/3/3 + 1 back assistance, 1 shoulder, tricep assitance and bicep assitance
    Day 6: Off (I prefer Core/ABS and conditioning)
    Day 7: Off
    Week 2
    Day 8: Squat 5/3/1 + Bench 5/3/1 + 1 quad, 1 chest assitance
    Day 9: Deadlift 5/3/1 + OH Press 5/3/1 + 1 back assistance, 1 shoulder, tricep assitance and bicep assitance
    Day 10: Off (I prefer Core/ABS and conditiong)
    Day 11: Squat DELOAD + Bench DELOAD, assitance is optional, but don't go overboard or too heavy on intensity/volume
    Day 12: Deadlift DELOAD + OH Press DEALOAD, assitance is optional, but don't go overboard or too heavy on intensity/volume
    Day 13: Off (I prefer Core/ABS and conditiong)
    Day 14: Off

    This way. You still have your deload 25% of the time. You still train 4 times a week (6 days if your prefer Core/ABS/conditiong on Wednesday and Saturday)

    5/5/5 assitance: 12-15 reps
    3/3/3 assitance: 8-10 reps
    5/3/1 assitance: 4-6 reps
    DELOAD assitance: a few pump sets of 15-20 reps (If you need or if you want, you just can do your deload main lifts for that day and go home since the cycles last just 2 weeks and you hit every muscle 2 times a week)
    Last edited by TheSecondName; 07-14-2013 at 05:11 AM.
    Reply With Quote

  10. #10
    Strong just got Stronger geneswest's Avatar
    Join Date: Jul 2012
    Location: Perth, WA, Australia
    Age: 22
    Posts: 3,117
    Rep Power: 12005
    geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000)
    geneswest is offline
    Originally Posted by TheSecondName View Post
    Week 1
    Day 1: Squat 5/5/5 + Bench 5/5/5 + 1 quad assistance, 1 chest assitance
    Day 2: Deadlift 5/5/5 + OH Press 5/5/5 + 1 back assistance, 1 shoulder, tricep and bicep assitance
    Day 3: Off (I prefer Core/ABS and conditioning)
    Day 4: Squat 3/3/3 + Bench 3/3/3 + 1 quad assistance, 1 chest assitance
    Day 5: Deadlift 3/3/3 + OH Press 3/3/3 + 1 back assistance, 1 shoulder, tricep assitance and bicep assitance
    Day 6: Off (I prefer Core/ABS and conditioning)
    Day 7: Off
    Week 2
    Day 8: Squat 5/3/1 + Bench 5/3/1 + 1 quad, 1 chest assitance
    Day 9: Deadlift 5/3/1 + OH Press 5/3/1 + 1 back assistance, 1 shoulder, tricep assitance and bicep assitance
    Day 10: Off (I prefer Core/ABS and conditiong)
    Day 11: Squat DELOAD + Bench DELOAD, assitance is optional, but don't go overboard or too heavy on intensity/volume
    Day 12: Deadlift DELOAD + OH Press DEALOAD, assitance is optional, but don't go overboard or too heavy on intensity/volume
    Day 13: Off (I prefer Core/ABS and conditiong)
    Day 14: Off

    This way. You still have your deload 25% of the time. You still train 4 times a week (6 days if your prefer Core/ABS/conditiong on Wednesday and Saturday)

    5/5/5 assitance: 12-15 reps
    3/3/3 assitance: 8-10 reps
    5/3/1 assitance: 4-6 reps
    DELOAD assitance: a few pump sets of 15-20 reps (If you need or if you want, you just can do your deload main lifts for that day and go home since the cycles last just 2 weeks and you hit every muscle 2 times a week)
    My version is better. Get out of my thread
    Elite Powerlifting Total - 740kg @ 81.45kg [1631@179]
    IG: @briancookpl

    Log: http://forum.bodybuilding.com/showthread.php?t=149793363&p=982377313

    PB's: 590/388/689 = 1667# / [756kg]
    Best Lifts in Comp: 590/381/689 = 1660# / [753kg]

    PM for Online Coaching enquiries
    Reply With Quote

  11. #11
    Respare @ GSF wannabebigrick's Avatar
    Join Date: Mar 2011
    Posts: 825
    Rep Power: 212
    wannabebigrick will become famous soon enough. (+50) wannabebigrick will become famous soon enough. (+50) wannabebigrick will become famous soon enough. (+50) wannabebigrick will become famous soon enough. (+50) wannabebigrick will become famous soon enough. (+50) wannabebigrick will become famous soon enough. (+50) wannabebigrick will become famous soon enough. (+50) wannabebigrick will become famous soon enough. (+50) wannabebigrick will become famous soon enough. (+50) wannabebigrick will become famous soon enough. (+50) wannabebigrick will become famous soon enough. (+50)
    wannabebigrick is offline
    how long have you been running this routine for OP?
    Reply With Quote

  12. #12
    Registered User DarylAng1996's Avatar
    Join Date: Mar 2012
    Location: Singapore
    Posts: 1,554
    Rep Power: 275
    DarylAng1996 will become famous soon enough. (+50) DarylAng1996 will become famous soon enough. (+50) DarylAng1996 will become famous soon enough. (+50) DarylAng1996 will become famous soon enough. (+50) DarylAng1996 will become famous soon enough. (+50) DarylAng1996 will become famous soon enough. (+50) DarylAng1996 will become famous soon enough. (+50) DarylAng1996 will become famous soon enough. (+50) DarylAng1996 will become famous soon enough. (+50) DarylAng1996 will become famous soon enough. (+50) DarylAng1996 will become famous soon enough. (+50)
    DarylAng1996 is offline
    Can you post your before (before starting this routine) and after (current) pictures?
    'Too much of anything is too much'- All Time Low

    "Therapy is every kids nightmare. When everyone is telling you you need help and all you really want is a hug." - Alex Gaskarth

    'Cause what I learned was, It’s not about forcing happiness; It’s about not letting the sadness win'- The Wonder Years (Local Man Ruins Everything)

    *Pop Punk Crew*

    #ezrevival2K15

    Friend Code: 1993-9732-9246
    Brave Frontier ID: 6394457769 (Leader: 6* Elza)
    Reply With Quote

  13. #13
    Strength Jericoe's Avatar
    Join Date: Oct 2011
    Age: 20
    Posts: 11,371
    Rep Power: 2207
    Jericoe is just really nice. (+1000) Jericoe is just really nice. (+1000) Jericoe is just really nice. (+1000) Jericoe is just really nice. (+1000) Jericoe is just really nice. (+1000) Jericoe is just really nice. (+1000) Jericoe is just really nice. (+1000) Jericoe is just really nice. (+1000) Jericoe is just really nice. (+1000) Jericoe is just really nice. (+1000) Jericoe is just really nice. (+1000)
    Jericoe is offline
    Originally Posted by 7399martyn View Post
    To press a lot you must press a lot.
    I disagree, if you remember me you know that I was a **** hole bencher. Could never get it moving. It started to move when I switched to benching 1x a week with accessory work ofc.
    Reply With Quote

  14. #14
    Strong just got Stronger geneswest's Avatar
    Join Date: Jul 2012
    Location: Perth, WA, Australia
    Age: 22
    Posts: 3,117
    Rep Power: 12005
    geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000)
    geneswest is offline
    Originally Posted by wannabebigrick View Post
    how long have you been running this routine for OP?
    I ran it for 4 months from November to Feb, had amazing results.
    Squat - 130kg to 155kg
    Deadlift - 135kg to 200kg
    Bench - 100kg to 115kg
    OHP - 65kg to 80kg

    I am running it now too. Already gained so much in the space of a few weeks.

    Originally Posted by DarylAng1996 View Post
    Can you post your before (before starting this routine) and after (current) pictures?
    These are recent pics



    Before running it I ended my cut. So here are my end of cut pictures





    I have probably gained 4kg lean mass in just over half a year.
    Elite Powerlifting Total - 740kg @ 81.45kg [1631@179]
    IG: @briancookpl

    Log: http://forum.bodybuilding.com/showthread.php?t=149793363&p=982377313

    PB's: 590/388/689 = 1667# / [756kg]
    Best Lifts in Comp: 590/381/689 = 1660# / [753kg]

    PM for Online Coaching enquiries
    Reply With Quote

  15. #15
    Registered User DarylAng1996's Avatar
    Join Date: Mar 2012
    Location: Singapore
    Posts: 1,554
    Rep Power: 275
    DarylAng1996 will become famous soon enough. (+50) DarylAng1996 will become famous soon enough. (+50) DarylAng1996 will become famous soon enough. (+50) DarylAng1996 will become famous soon enough. (+50) DarylAng1996 will become famous soon enough. (+50) DarylAng1996 will become famous soon enough. (+50) DarylAng1996 will become famous soon enough. (+50) DarylAng1996 will become famous soon enough. (+50) DarylAng1996 will become famous soon enough. (+50) DarylAng1996 will become famous soon enough. (+50) DarylAng1996 will become famous soon enough. (+50)
    DarylAng1996 is offline
    Originally Posted by geneswest View Post
    I ran it for 4 months from November to Feb, had amazing results.
    Squat - 130kg to 155kg
    Deadlift - 135kg to 200kg
    Bench - 100kg to 115kg
    OHP - 65kg to 80kg

    I am running it now too. Already gained so much in the space of a few weeks.



    These are recent pics



    Before running it I ended my cut. So here are my end of cut pictures





    I have probably gained 4kg lean mass in just over half a year.
    Repped! Nice back.
    'Too much of anything is too much'- All Time Low

    "Therapy is every kids nightmare. When everyone is telling you you need help and all you really want is a hug." - Alex Gaskarth

    'Cause what I learned was, It’s not about forcing happiness; It’s about not letting the sadness win'- The Wonder Years (Local Man Ruins Everything)

    *Pop Punk Crew*

    #ezrevival2K15

    Friend Code: 1993-9732-9246
    Brave Frontier ID: 6394457769 (Leader: 6* Elza)
    Reply With Quote

  16. #16
    . Hamzzza's Avatar
    Join Date: Jan 2011
    Location: SARAJEVO, Sarajevo, Bosnia and Herzegowina
    Age: 23
    Posts: 28,484
    Rep Power: 264227
    Hamzzza has a reputation beyond repute. Second best rank possible! (+100000) Hamzzza has a reputation beyond repute. Second best rank possible! (+100000) Hamzzza has a reputation beyond repute. Second best rank possible! (+100000) Hamzzza has a reputation beyond repute. Second best rank possible! (+100000) Hamzzza has a reputation beyond repute. Second best rank possible! (+100000) Hamzzza has a reputation beyond repute. Second best rank possible! (+100000) Hamzzza has a reputation beyond repute. Second best rank possible! (+100000) Hamzzza has a reputation beyond repute. Second best rank possible! (+100000) Hamzzza has a reputation beyond repute. Second best rank possible! (+100000) Hamzzza has a reputation beyond repute. Second best rank possible! (+100000) Hamzzza has a reputation beyond repute. Second best rank possible! (+100000)
    Hamzzza is offline
    looks good, srs
    INSTAGRAM: http://instagram.com/sarajevopl

    1720@219 - 595 / 410 / 720 - on my way to a 800kg/1760 total

    A fool takes no pleasure in understanding, but only in expressing his opinion.
    real eyes realize real lies...
    Your beliefs don't make you a better person, your behavior does.
    ¯\_(ツ)_/¯ ٩(•̮̮̃•̃)۶ ٩(•̮̮̃•̃)۶ ** BOSNIAK represent ** La Ilahe Illallah!
    Reply With Quote

  17. #17
    Strong just got Stronger geneswest's Avatar
    Join Date: Jul 2012
    Location: Perth, WA, Australia
    Age: 22
    Posts: 3,117
    Rep Power: 12005
    geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000)
    geneswest is offline
    Originally Posted by DarylAng1996 View Post
    Repped! Nice back.
    Thanks man.

    Originally Posted by Hamzzza View Post
    looks good, srs
    Perfect program IMO. Can't go wrong.
    Elite Powerlifting Total - 740kg @ 81.45kg [1631@179]
    IG: @briancookpl

    Log: http://forum.bodybuilding.com/showthread.php?t=149793363&p=982377313

    PB's: 590/388/689 = 1667# / [756kg]
    Best Lifts in Comp: 590/381/689 = 1660# / [753kg]

    PM for Online Coaching enquiries
    Reply With Quote

  18. #18
    Objective optimist Xuaxace's Avatar
    Join Date: Mar 2009
    Location: Melbourne, Victoria, Australia
    Age: 25
    Posts: 13,329
    Rep Power: 12515
    Xuaxace is a splendid one to behold. (+10000) Xuaxace is a splendid one to behold. (+10000) Xuaxace is a splendid one to behold. (+10000) Xuaxace is a splendid one to behold. (+10000) Xuaxace is a splendid one to behold. (+10000) Xuaxace is a splendid one to behold. (+10000) Xuaxace is a splendid one to behold. (+10000) Xuaxace is a splendid one to behold. (+10000) Xuaxace is a splendid one to behold. (+10000) Xuaxace is a splendid one to behold. (+10000) Xuaxace is a splendid one to behold. (+10000)
    Xuaxace is offline
    Originally Posted by Jericoe View Post
    I disagree, if you remember me you know that I was a **** hole bencher. Could never get it moving. It started to move when I switched to benching 1x a week with accessory work ofc.
    there are a lot of factors involved, so everyone will always use their annecdotal evidence.


    I press 4 times a week lol. I am going to step it back a notch as I am not even on a surplus so recovery capacity is a bit not optimal.


    Genewest routine, has a good ammount of pressing, I like it. (main bench, overhead + accesory) I think it is a good deal. I think overall it has been well put together to increase progression rates compared to the normal wendler. A lot of times newbies seem to seek aggresive progression but end up spinning their wheels and having to deload many times, with a slower progression like this one, there aren't gonna be many resets (if any) just a long, steady progression schedule. Sometimes slow and steady wins the race, and I have seen a lot of people succeding with 5/3/1, even when people said it was too advanced for them.
    "Do not subordinate fundamental principles to minor details."

    Exclusive AdiPower crew: AdamNW, Xuaxace

    My log: http://forum.bodybuilding.com/showthread.php?t=139515973
    Reply With Quote

  19. #19
    Strong just got Stronger geneswest's Avatar
    Join Date: Jul 2012
    Location: Perth, WA, Australia
    Age: 22
    Posts: 3,117
    Rep Power: 12005
    geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000)
    geneswest is offline
    Bump.
    Elite Powerlifting Total - 740kg @ 81.45kg [1631@179]
    IG: @briancookpl

    Log: http://forum.bodybuilding.com/showthread.php?t=149793363&p=982377313

    PB's: 590/388/689 = 1667# / [756kg]
    Best Lifts in Comp: 590/381/689 = 1660# / [753kg]

    PM for Online Coaching enquiries
    Reply With Quote

  20. #20
    Registered User Pottsy1993's Avatar
    Join Date: Aug 2011
    Location: Shrewsbury, Shropshire, United Kingdom (Great Britain)
    Age: 24
    Posts: 4
    Rep Power: 0
    Pottsy1993 has no reputation, good or bad yet. (0)
    Pottsy1993 is offline
    program looks good, i always found the original wendler was too easy with only 4 workouts a week and the deloads never seemed needed. Going to try this once I return from a ton of football (soccer) injuries.
    Reply With Quote

  21. #21
    Strong just got Stronger geneswest's Avatar
    Join Date: Jul 2012
    Location: Perth, WA, Australia
    Age: 22
    Posts: 3,117
    Rep Power: 12005
    geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000)
    geneswest is offline
    Originally Posted by Pottsy1993 View Post
    program looks good, i always found the original wendler was too easy with only 4 workouts a week and the deloads never seemed needed. Going to try this once I return from a ton of football (soccer) injuries.
    Original 5/3/1 is designed for more advanced lifters who would suit the slower progression. This is much better for beginners/intermediate lifters. It would also work for advanced lifters if they can cope with the workload, and that CNS recovery
    Elite Powerlifting Total - 740kg @ 81.45kg [1631@179]
    IG: @briancookpl

    Log: http://forum.bodybuilding.com/showthread.php?t=149793363&p=982377313

    PB's: 590/388/689 = 1667# / [756kg]
    Best Lifts in Comp: 590/381/689 = 1660# / [753kg]

    PM for Online Coaching enquiries
    Reply With Quote

  22. #22
    I don't even lift 95Luke's Avatar
    Join Date: Jan 2013
    Location: Queensland, Australia
    Posts: 558
    Rep Power: 129
    95Luke will become famous soon enough. (+50) 95Luke will become famous soon enough. (+50) 95Luke will become famous soon enough. (+50) 95Luke will become famous soon enough. (+50) 95Luke will become famous soon enough. (+50) 95Luke will become famous soon enough. (+50) 95Luke will become famous soon enough. (+50) 95Luke will become famous soon enough. (+50) 95Luke will become famous soon enough. (+50) 95Luke will become famous soon enough. (+50) 95Luke will become famous soon enough. (+50)
    95Luke is offline
    Might swap to this in a week or two. Keen to get some strength happening. Would you say that this could be comparable to a ppl for mass? Seeing how the amount of weight pushed over the 6 month period would obviously be greater. I plan to compete next September
    ▲▼▲5'7" Master Race Crew▲▼▲

    Started lifting/eating properly Feb 1st 2013 @125lb
    Reply With Quote

  23. #23
    Strong just got Stronger geneswest's Avatar
    Join Date: Jul 2012
    Location: Perth, WA, Australia
    Age: 22
    Posts: 3,117
    Rep Power: 12005
    geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000)
    geneswest is offline
    Originally Posted by 95Luke View Post
    Might swap to this in a week or two. Keen to get some strength happening. Would you say that this could be comparable to a ppl for mass? Seeing how the amount of weight pushed over the 6 month period would obviously be greater. I plan to compete next September
    I don't see why it couldn't be comparable if not better for mass than PPL. You will be progressively overloading the muscle, getting stronger and doing a lot of compound movements and accessory work. Definitely jump on this program, inbox me with any questions I am more than happy to help you out.
    Elite Powerlifting Total - 740kg @ 81.45kg [1631@179]
    IG: @briancookpl

    Log: http://forum.bodybuilding.com/showthread.php?t=149793363&p=982377313

    PB's: 590/388/689 = 1667# / [756kg]
    Best Lifts in Comp: 590/381/689 = 1660# / [753kg]

    PM for Online Coaching enquiries
    Reply With Quote

  24. #24
    I don't even lift 95Luke's Avatar
    Join Date: Jan 2013
    Location: Queensland, Australia
    Posts: 558
    Rep Power: 129
    95Luke will become famous soon enough. (+50) 95Luke will become famous soon enough. (+50) 95Luke will become famous soon enough. (+50) 95Luke will become famous soon enough. (+50) 95Luke will become famous soon enough. (+50) 95Luke will become famous soon enough. (+50) 95Luke will become famous soon enough. (+50) 95Luke will become famous soon enough. (+50) 95Luke will become famous soon enough. (+50) 95Luke will become famous soon enough. (+50) 95Luke will become famous soon enough. (+50)
    95Luke is offline
    Originally Posted by geneswest View Post
    I don't see why it couldn't be comparable if not better for mass than PPL. You will be progressively overloading the muscle, getting stronger and doing a lot of compound movements and accessory work. Definitely jump on this program, inbox me with any questions I am more than happy to help you out.
    Alright cheers man. Ill start it today.
    ▲▼▲5'7" Master Race Crew▲▼▲

    Started lifting/eating properly Feb 1st 2013 @125lb
    Reply With Quote

  25. #25
    Registered Sick Kunt tekno17's Avatar
    Join Date: Apr 2013
    Location: United States
    Age: 28
    Posts: 2,162
    Rep Power: 999
    tekno17 is a jewel in the rough. (+500) tekno17 is a jewel in the rough. (+500) tekno17 is a jewel in the rough. (+500) tekno17 is a jewel in the rough. (+500) tekno17 is a jewel in the rough. (+500) tekno17 is a jewel in the rough. (+500) tekno17 is a jewel in the rough. (+500) tekno17 is a jewel in the rough. (+500) tekno17 is a jewel in the rough. (+500) tekno17 is a jewel in the rough. (+500) tekno17 is a jewel in the rough. (+500)
    tekno17 is offline
    What sort of rep ranges you running on the accessory work?
    #Accountant
    Reply With Quote

  26. #26
    Registered Abuser LiftCore's Avatar
    Join Date: Sep 2012
    Location: Auckland, New Zealand
    Posts: 5,683
    Rep Power: 3490
    LiftCore is a glorious beacon of knowledge. (+2500) LiftCore is a glorious beacon of knowledge. (+2500) LiftCore is a glorious beacon of knowledge. (+2500) LiftCore is a glorious beacon of knowledge. (+2500) LiftCore is a glorious beacon of knowledge. (+2500) LiftCore is a glorious beacon of knowledge. (+2500) LiftCore is a glorious beacon of knowledge. (+2500) LiftCore is a glorious beacon of knowledge. (+2500) LiftCore is a glorious beacon of knowledge. (+2500) LiftCore is a glorious beacon of knowledge. (+2500) LiftCore is a glorious beacon of knowledge. (+2500)
    LiftCore is offline
    Subbing to this as a possible future routine.

    Looks really decent.
    Φ United Misc Frat Φ
    Reply With Quote

  27. #27
    Registered User Broscientist88's Avatar
    Join Date: Aug 2012
    Location: Co Wicklow, Leinster, Ireland
    Age: 21
    Posts: 2,196
    Rep Power: 3617
    Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500)
    Broscientist88 is offline
    It looks really fun, but if you dont mind me asking.. is this not just turned into a bro split with low frequency? ( not that im against that, i prefer that style of training ).

    Also, how would your week look? Train mon-friday and take weekend off? or just go through the cycle, take a day off anf then do it again?
    And what is the rep scheme for accessory lifts? cheers, sorry if i missed it.
    Last edited by Broscientist88; 07-18-2013 at 04:37 AM.
    Reply With Quote

  28. #28
    Strong just got Stronger geneswest's Avatar
    Join Date: Jul 2012
    Location: Perth, WA, Australia
    Age: 22
    Posts: 3,117
    Rep Power: 12005
    geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000) geneswest is a splendid one to behold. (+10000)
    geneswest is offline
    Originally Posted by tekno17 View Post
    What sort of rep ranges you running on the accessory work?
    Anywhere from 5-20. Other compounds normally 5-10. Isolations up to 20. Just progress on them.

    Originally Posted by LiftCore View Post
    Subbing to this as a possible future routine.

    Looks really decent.
    Thanks man, it will serve you well.

    Originally Posted by Broscientist88 View Post
    It looks really fun, but if you dont mind me asking.. is this not just turned into a bro split with low frequency? ( not that im against that, i prefer that style of training ).

    Also, how would your week look? Train mon-friday and take weekend off? or just go through the cycle, take a day off anf then do it again?
    And what is the rep scheme for accessory lifts? cheers, sorry if i missed it.
    I train whenever, I don't go on the same days every week. And read above for rep scheme.
    Elite Powerlifting Total - 740kg @ 81.45kg [1631@179]
    IG: @briancookpl

    Log: http://forum.bodybuilding.com/showthread.php?t=149793363&p=982377313

    PB's: 590/388/689 = 1667# / [756kg]
    Best Lifts in Comp: 590/381/689 = 1660# / [753kg]

    PM for Online Coaching enquiries
    Reply With Quote

  29. #29
    Registered User Broscientist88's Avatar
    Join Date: Aug 2012
    Location: Co Wicklow, Leinster, Ireland
    Age: 21
    Posts: 2,196
    Rep Power: 3617
    Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500) Broscientist88 is a glorious beacon of knowledge. (+2500)
    Broscientist88 is offline
    Originally Posted by geneswest View Post
    Anywhere from 5-20. Other compounds normally 5-10. Isolations up to 20. Just progress on them.


    Thanks man, it will serve you well.



    I train whenever, I don't go on the same days every week. And read above for rep scheme.
    And you believe this will be better for beginners than a typical 5x5? SL, ICF, etc.
    Reply With Quote

  30. #30
    South Pole elf DirtyTrickster's Avatar
    Join Date: Apr 2013
    Posts: 2,941
    Rep Power: 12374
    DirtyTrickster is a splendid one to behold. (+10000) DirtyTrickster is a splendid one to behold. (+10000) DirtyTrickster is a splendid one to behold. (+10000) DirtyTrickster is a splendid one to behold. (+10000) DirtyTrickster is a splendid one to behold. (+10000) DirtyTrickster is a splendid one to behold. (+10000) DirtyTrickster is a splendid one to behold. (+10000) DirtyTrickster is a splendid one to behold. (+10000) DirtyTrickster is a splendid one to behold. (+10000) DirtyTrickster is a splendid one to behold. (+10000) DirtyTrickster is a splendid one to behold. (+10000)
    DirtyTrickster is offline
    Will try after I'm done with SS
    Many Christmases ago, I went to buy a doll for my son. I reached for the last one they had, but so did another man. As I rained blows upon him, I realized there had to be another way.

    Am I a good person? No. But do I try to be better every single day? Also no.

    I'm not saying I'm pro-bullying, but at what point does the anti-bullying campaign start bullying the cool kids?


    *Philadelphia Eagles Crew*
    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