|05-15-2015, 06:16 AM||#1|
Join Date: May 2013
My Ride: 2001 bmw 325i
Six month review of Wendler's 5/3/1
The time has come to stop Wendler's 5/3/1 program. After 6 months my strength gains have finally slowed. But, it took 6 months!
There were two changes I did in this program from how 5/3/1 was originally written.
1) I only lifted 3 days/week. Wendler STRONGLY suggests 4 days/week. While being in the gym 4 days/week is probably ideal, I have no desire to strength train more than 3 days/week. Call me lazy..
2) De-load weeks. Again, Wendler STRONGLY suggests a de-load week every 4th week. I find this unnecessary. Everyone is different of course. I probably had 3 de-load weeks over the course of 6 months. Maybe even 2. I'd have to go back and look in my log book.
The results were about a 70lb increase on my squat/DL max. And a 45-50lb increase on my bench/oh press max. These are training maxes which is 90% of my actual max. So great results!
My body weight stayed about the same. Even with big strength gains. I did keep the program all about strength though. My accessory work was short. Maybe 1 or 2 exercises after my main lifts. My glutes and hamstrings got noticeably bigger (going by how my clothes fit), but everywhere else stayed about the same.
So all in all, I highly recommend the program. I will be going back on it after a few months. Wendler does have a method for recalculating your numbers when your strength gains stall to stay fresh. I chose not to go that route. 6 months doing the same thing had me a little bored.
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