Jim Wendler’s 5/3/1 + bulking update
As much as I love my 5x5 training, I’m getting a bit bored - which is causing me to be complacent with my training, plus it’s time that I give my body something different. I already made some changes to my hypertrophy split by adding supersets to some core exercise, so now I need to make some new changes for my strength training split.
In light of the fact that I am still willing to get involved in powerlifting this coming fall, I decided to take the opportunity and experiment with Jim Wendler’s 5/3/1 strength training protocol. I’ve heard a lot of positive things about the protocol, especially for rather physique-/bodybuilding oriented powerlifting rookies like taking aim at the biggest weights insteod of the biggest muscles.
5/3/1? What's that supposed to be? The rep scheme?
|Tip! Go to StrStd.com to calculate & generate your own 5, 3, 1 routinr|
As usual all, sets and reps are prescribed as percentages of your 1-RM on the core lifts. You use 90% of your 1RM as the base of your calculations, for me who obviously cannot do deads or squats these are
- Bench presses max: 295lbs
- Military press (hammer strength) max: 360lbs
|Table 1: Standard periodization scheme for my interpretation of the Jim Wendler 3,2,1 regimen (* denotes a deload week)|
|Table 2: Complete program of the first week - call it "based on" or "inspired by Jim Wendler", if you will ;-)|
Latest bulking update: Comparison last vs. this year off-season
It’s been a while since I weighed myself. The last time I remember I weighed in at 138 lb. in March at the WC Nationals and at the WC Championships in New Orleans they didn’t even weigh us! They just assumed I was 140 lb. So the only accurate weight reading I’ve had was back in October before I started my prep, where I weighed 149 lb. and then 138 lb. in March and now 155 lbs., when I weighed myself a couple days ago.
|Image 2: Comparison between last years off season Vs. This year’s off-season, with 1 more solid month still left to go before I start my prep again in October (front shot)|
|Image 3: Image 2: Comparison between last years off season Vs. This year’s off-season, with 1 more solid month still left to go before I start my prep again in October (back shot)|
Eating for size does not equal overeating until you achieve waist size XXXL
While I originally set out to go for the 3,000kcal mark, I am currently hovering around at 2,500-2,600kcal per day and am not just happy with the way I feel, look and train, but also with the number on the scale, I saw the other day. Overall, I figure I’m making pretty decent progress. I’m managing not to put on too much body fat, so why not just stick to it, I really don’t see the point to try to push to hit 3,000kcal - especially with only a month left, until I will begin cutting back again.
That said my energy intake tends to be higher on the weekends, anyway. I use do go eat out and socialize, so that it probably balances out pretty well for the time that's still left to the start of my slow cut in October... I know that Dr. Andro and probably one or another of you will say:
"WTF, Adelfo, you will shed that little additional fat anyway, try adding in another 200kcal this and if that does not harm you, which it is guarantee not to do, go further up, as you planned to..."Hitherto, my gut tells me it will be better to stay where I am now, but I am always open for good arguments, so feel free to let me know your thoughts and who knows, maybe I'll be singing a different tune next week, already! Lol. I suppose you will just have to come back next Thursday and check ;-)