Acepitbull wrote:You are prob right Red. Like most guys that train, I am constantly looking at new ideas and programs. I read any and everything I can find that might be decent. My bench isn't going up like I want it to. (One of my strength goal is 400lb bench.) It may be because I'm devoting more time to SOHP now and not as much to BP. Anyway, I was tossing the idea of the 10x3 around. I was not a fan of Wendler's 5/3/1 to start with, but now that he has come out with the 5/3/1 for powerlifter that includes the heavey singles and switches weeks one and two.....I'm going to try it out in the future. I may just switch to it in a month or two.
I know just what you mean with all the reading and excitement for new materials. Luckily, I'm very used to doing at least three whole body workouts per week and I believe in training a variant of any lift worth doing at least twice a week if I want to increase my proficiency. This habit precludes a huge number of routines that use upper-lower splits or the bench-squat-press-dead format, until I decide to try something really new, so not many routines really tempt me.
So have you mostly been a 5-3-1 guy to date? What likes and dislikes have you had with it and what have been your other favorite programs? This could be a good chance to show people how a fairly strong guy like yourself picks between routines and modifies them based on his real experience.
No, I've never tried 5/3/1. When it first came out I didn't like the way it looked. I didn’t think that it was “heavy” enough for me. I think the 5/3/1 for powerlifting that Wendler has now may be good for me. It's a variation of 5/3/1 geared more towards powerlifting. I think that I’m going to move to it and use Dave Tate’s Periodization Bible for assistance work (with some modifications to work on my weaknesses). My philosophy has always been to lift heavy and heavier.
I want a program in which you lift heavy and focus on reps in the 3-6 range for the main lifts. I must have the big compound lifts in any program I do.....SQ, DL, BP, SOHP. I believe in rows and will add them to any program I do. I try to listen to guys that I know have more knowledge about lifting than I do. I don’t over complicate things. I lift heavy and hard, eat right, and rest.
The two programs that I've worked pretty exclusively have been 5x5 with sets across…. heavy as possible that you can perform all 25 reps and 3x3 ascending sets at approximately 75, 85, 92-95ish %. I've always kept bench, back squat, SOHP, DL, BB row/T-bar row, and power cleans at the core of my workouts with both routines. I've had great success with both programs. The 5x5 is a Starr variant that I was put on to by a power lifter that I respect. The 3x3 was the first program I ever worked. It was the preferred program of my high school weightlifting coach.
I've never really tried any other programs. I’ve basically just rotated between these two. (I have varied my assistance work greatly.) I've fooled around on days I didn't feel the best with higher rep stuff, but nothing serious. I’ve also used 5x5 with ascending sets some. I guess I just want to try something new to see if I can make better gains with something else. I would like to have more respectable numbers for my weight. 400+ bench, 500+ squat, 500+ DL, 225+ SOHP are my new goals. I'm not that far off on some of them.
I've had to switch from training 4 days a week to 2 days a week because of my busy schedule. This is likely hurting me, but I don't have much choice. I used to devote one day to bench/row, squat, DL, and SOHP. I’ve gone to a upper/lower split now. I bench, row, and SOHP on Mon. or Tues. and then I DL and Squat on Thurs. or Fri. I get a little cardio in 3-4 days a week. I’m not doing any martial arts, boxing, or kickboxing right now. Cardio usually consists of Airdyne or swimming. I can work the 5/3/1 for power lifters with a two day split and keep the same schedule working. Day 1 Squat, Bench, Row, assistance…….Day 2 DL, Press, assistance. It’s the way Wendler recommends for guys with a busy schedule (with rows added). He also says you can do a two day split by just doing two of the core exercises each week. Week 1: Day 1 Squat, Day 2 Bench…… Week 2: Day 1 DL, Day 2 SOHP…..I just can’t see myself not getting in all 5 of my core lifts each week, so I’ll certainly go with the first option.