531 Template thoughts and questions:

[tiramisu]

I've been working on a version of Wendler's 531 - Triumvirate.

I haven't decided between 531 // A two phase 5x5 // Texas Method quite yet but I wanted to see what I could get out of the 5x5 format.

I'm extremely tempted to screw with the program:


a) If I go with 100 of my max 1RM's rather than 90% as he recommends the numbers works a little better for me (middling intermediate rather than advance lifter).

b) If I take a rest week every 6 weeks instead of 4 and go with 2 back to back 3 week cycles it seems like I could milk a little more out of it in a year.

I'm not quite sure how to program Power Cleans into this. Sets of 10 definitely aren't the way to go. Thinking 5x3 or 5x5?

I've got an open slot in the program and am thinking of dumping some direct arm work in it. Not sure whether or not I'll end up overtraining arms?

I've had a real tough time bringing my standing press weight up this year so I've added Push Press to the mix. While it's more of a core/triceps exercise than a delt exercise I'm hoping it will help me get used to putting some weight up over my head?

My squats are currently limited by my mid/lower back strength (can't get out of the hole and can't hold the weight upright). I'm not sure whether SLDL might not be a better solution than GM's?

Current (I can walk in and do it tonight numbers) are
330 bench
155 press
455 dead
385 squat

[tiramisu]

Maybe something like this...

[Talo]

Two things.

1) it could work or 2) you will burn out quicker.

Giver a shot and keep us posted.

[tiramisu]

Seems like a reasonable answer. While I don't want to spend my year nursing injuries 5/3/1 seems a little (not a lot) conservative based on where I currently am strength wise. I don't want to leave a lot on the table but I do like simple programs that focus on big movements.

Truthfully 2 years of 5/3/1 would put me pretty much where I want to be strength wise if it is sustainable and effective. My concern is that it's a moderate volume, moderate effort program and I haven't convinvced myself that I can get good gains without Max Effort or High Volume.

I suppose the only thing to do is giver a try for a few months and see how it plays out.

[O-Train]

Did you read through the Q and A section at the end? It may help with some of your questions. I would stick with the 90% and see how it works for you.

[tiramisu]

... shut up and get with the ****ing program :)

[Talo]

When I ran it I had it so that by week 8 I was at my 90% max and anything about that was a bonus because I was repping out.

I managed to get about 14-16 weeks before stopping and what I found more than anything was my squat went up the most and as for the others I did get stongerbut itwas coming slower .

I was also finding my muscle endurance was increaseing more so than my 1 rep max was. I can't give examples tight now because my notes aren't in front of me . I'm sure I could have increase my 1rm ( which wad my goal ) if I stuck it out longer but lifegot in the way and it just wasn't the best program for myself because I couldn't dedicate the time .

I also found that I was burning out quick , once I got into the heavy stuff (85%+) so I switched to a 3 day a week program which gave me more time to rest.

We are all different and handle the stress loads differently , so good luck and get back to journalling because I want to see how this works for you and mybe once I'm set up again with the heavy stuff I will steal it from you.

[tiramisu]

Yup time to start a log....

Did the first workout based on 90% of my 1RM tonight and that was more than enough. The volume in the accessory work was a shock. The squats were perfect, just enough weight/volume that I was huffing and puffing but light enough that I was atg on every rep without shaking or cheating.

Even if I wanted to do boring but big I dont think I could handle the volume. Triumvirate seems like a good place to start. I may try boring but big after a reset once I've adjusted to the volume but then again I might not.

Either way it's refreshing to play with a new program. DC was fun for almost a year but it's time for a change to keep the brain happy. That and my tendons are getting a little tired of the abuse. I need a reset both for my joints and for my head.

[MuSuLPhReAk]

Do we have any threads on cbb about this training method (non modified). I'm not familiar with it and would like to take a look at it.

[Talo]

I wont post up the book , but I can go through it again and post up Jim's program with pointers.

[tiramisu]

My version isn't modified. Accessory movements are trainee selected. There are a couple of variations. The 2 worth looking at imho are Boring But Big and The Triumvirate. I'm doing the triumvirate.

I tried to attach my spreadsheet to my log but it wouldn't take .xls as an attachment.

I will post a link to it with both the Boring but Big and the Triumirate templates in the next day or so.

The ebook can be found on the net but for $20 it's not such a bad thing to buy it from Jim Wendler @ elitefts. I wouldn't put it on par with Rippetoes Starting Strength as a training manual but it's worth owning.

[O-Train]

When I ran it I had it so that by week 8 I was at my 90% max and anything about that was a bonus because I was repping out.

I managed to get about 14-16 weeks before stopping and what I found more than anything was my squat went up the most and as for the others I did get stongerbut itwas coming slower .

I was also finding my muscle endurance was increaseing more so than my 1 rep max was. I can't give examples tight now because my notes aren't in front of me . I'm sure I could have increase my 1rm ( which wad my goal ) if I stuck it out longer but lifegot in the way and it just wasn't the best program for myself because I couldn't dedicate the time .

I also found that I was burning out quick , once I got into the heavy stuff (85%+) so I switched to a 3 day a week program which gave me more time to rest.

We are all different and handle the stress loads differently , so good luck and get back to journalling because I want to see how this works for you and mybe once I'm set up again with the heavy stuff I will steal it from you.

I've been doing the 3x/wk too. Seems to work the best for me in terms of time/recovery.

[O-Train]

Do we have any threads on cbb about this training method (non modified). I'm not familiar with it and would like to take a look at it.

There is a great link to the e-book in one of the threads here. You can take a look at my log too (not the one here). When I actually get to the gym I'm doing 5/3/1 right now.