tag:blogger.com,1999:blog-6366275698061542767.post6983065340835474125..comments2023-09-05T08:49:54.034-04:00Comments on A Year on Wendler's 5/3/1: Wednesday - Bench. Week 2 Cycle 5Gabehttp://www.blogger.com/profile/00677669733228620464noreply@blogger.comBlogger8125tag:blogger.com,1999:blog-6366275698061542767.post-88697473160446165982011-09-08T23:46:19.792-04:002011-09-08T23:46:19.792-04:00The gains have been good, Steve, especially on the...The gains have been good, Steve, especially on the dead lift. I have a ways to go yet, but as Jim points out, this is a program for life, if one keeps on it. For assistance, I pretty much stick to the BBB template, but I follow Jim's advice on doing lots of chin ups/dips. You can see what I'm doing at http://chrispstrengthjournal.blogspot.com<br /><br />When asked by others in the gym what I'm doing, I become a salesman for 5/3/1. That's how much I like it.Chrishttps://www.blogger.com/profile/06193910303724296107noreply@blogger.comtag:blogger.com,1999:blog-6366275698061542767.post-29690260866599623242011-09-08T20:16:16.637-04:002011-09-08T20:16:16.637-04:00Gabe,
Thanks for the reply. Triumvirate eh, I may...Gabe,<br /><br />Thanks for the reply. Triumvirate eh, I may try that in a couple months when my work capacity is built up a little more. Right now I'm trying to do BBB, and after hearing Wendler on a podcast mention something about giving yourself a few cycles to work up to the full 5x10 assistance work, I've scaled it back a bit. Anyway, great blog and progress, keep it up! BTW, meant to mention, that's one of the worst spots for a 10-rep set I've ever seen!<br /><br />Chris, <br /><br />I take it you're liking 5/3/1, since you've been on it for over a year. How have your gains been? What are you doing for assistance work?Stevenoreply@blogger.comtag:blogger.com,1999:blog-6366275698061542767.post-46770465814868899382011-09-08T13:19:32.774-04:002011-09-08T13:19:32.774-04:00Hey Steve,
That's great you're doing 5/3/...Hey Steve,<br /><br />That's great you're doing 5/3/1 as well. I've been doing 'the triumvirate' for assistance work. So dumbbell bench and db rows on bench day, dips and chinups on press day, pullups and an work on deadlift day, but squat day I do front and back squats for my assistance work.<br /><br />Nothing special for my diet: lots of Greek yogurt, kefir, milk, whey, red meat, and fruits and veggies. Not sure on total calories per day but getting close to 200g of protein. Also supplementing fish oil, vitamin d3, a multi vitamin and creatine.Gabehttps://www.blogger.com/profile/00677669733228620464noreply@blogger.comtag:blogger.com,1999:blog-6366275698061542767.post-20093728487603907912011-09-07T23:34:53.590-04:002011-09-07T23:34:53.590-04:00Yes, I follow the 5/3/1 program as well, and have ...Yes, I follow the 5/3/1 program as well, and have been working out with it since August 2010. It's a great program, and it definitely works. Best part of all, it's flexible.Chrishttps://www.blogger.com/profile/06193910303724296107noreply@blogger.comtag:blogger.com,1999:blog-6366275698061542767.post-82645769978581512042011-09-07T19:24:36.881-04:002011-09-07T19:24:36.881-04:00Nice lift man! I'm just starting my second 5/3...Nice lift man! I'm just starting my second 5/3/1 cycle, got a ways to go to get to your numbers but it seems like a great program. What's your assistance work look like? Also, diet? You look really solid, can't believe you're only 168 (?).Stevenoreply@blogger.comtag:blogger.com,1999:blog-6366275698061542767.post-57916337983260744652011-09-07T14:38:49.948-04:002011-09-07T14:38:49.948-04:00I hear ya. That's what's so frustrating, t...I hear ya. That's what's so frustrating, though! I tell them every time 'Don't touch the bar, I want you to let the bar fall on my chest, then help me.' But only some of them get that.<br /><br />Thanks for the compliment on the pulling strength! Do you follow any particular program?Gabehttps://www.blogger.com/profile/00677669733228620464noreply@blogger.comtag:blogger.com,1999:blog-6366275698061542767.post-76776314740501179052011-09-07T14:17:16.710-04:002011-09-07T14:17:16.710-04:00I forgot to edit -- "rarely" as opposed ...I forgot to edit -- "rarely" as opposed to "never". I do have some familiar spotters.Chrishttps://www.blogger.com/profile/06193910303724296107noreply@blogger.comtag:blogger.com,1999:blog-6366275698061542767.post-40375310132707488552011-09-07T14:15:53.979-04:002011-09-07T14:15:53.979-04:00I ask my spotters to keep back and out of the way ...I ask my spotters to keep back and out of the way until I grunt out "help". I never have the same spotter, so I try to politely explain it to any new spotter before I start out on the last set. <br /><br />Your pulling strength is great. 5 x 10 of 100 lbs rows is very good.Chrishttps://www.blogger.com/profile/06193910303724296107noreply@blogger.com