Sadly, This Will Be One Inactive Month

[hamudenben]

May 17th, 2011

5-3-1: Bench Press (kg)

15@102,5 <- NFL bench test. Not too happy with my result.

WOD, 3 rounds of:

• 10 Power Clean & Jerks (60 kg)
  10 C2B Pull-ups

Time: 7'34"

[hamudenben]

May 19th, 2011

5-3-1: Squat (kg)

5@100 (protocol said 85... but I think I'll take charge for now. This might be my last round of Wendler for some time)

---

May 20th, 2011

5-3-1: Military Press (kg)

3@62,5 <-- My shoulder felt so sore!

[hamudenben]

May 23rd, 2011

Weight (kg): 90,4

BF%: Didn't even wanted to know :-/

5-3-1: Deadlift (kg)

3@170 (protocol said 160...)

---

May 24th, 2011

5-3-1: Bench Press (kg)

8@115 (protocol said 110... I think, I have to revise my technic. I have a relatively strong chest - note the word relatively - but I rely waaay too much on it when benching. That is, I flair my elbows and bench with an extremely wide grip, effectively causing a major stretch on the fibers from chest to shoulders. I'll accept a decrease in my strength-level on the bench and try to do it with elbows tucked and a little less wide-grip.. let's see how it goes - usually it results in triceps-pain :shifty: )

[hamudenben]

May 24th, 2011

5-3-1: Squat (kg)

3@105 (protocol said 95 or something)

[Old Bull]

Great Log Hamudenben, good video's too some solid work going in keep it up.

Cheers

OB1

[hamudenben]

Great Log Hamudenben, good video's too some solid work going in keep it up.

Cheers

OB1

Cheers mate - thx for noticing!

---

May 27th, 2011

5-3-1: MIlitary Press (kg)

5@65

Afterwards: 1@70, 0@75 :-/

PreWO-supps: 2x scoops Superpump

[rimma]

Hi Hamudenben,

Would you mind giving your reflection on 5/3/1? I am curious how long you have been doing it and how well it has worked for you. Also what is it that makes you want to change to GVT?

Thanks

[hamudenben]

Hi Hamudenben,

Would you mind giving your reflection on 5/3/1? I am curious how long you have been doing it and how well it has worked for you. Also what is it that makes you want to change to GVT?

Thanks

Hi rimma,

Well - I don't mind sharing my reflections and thoughts on Wendler's 5/3/1. However, before I do so, it seems reasonable to make some sort of disclamation: This is just a subjective answer on a BB-forum. It's solely derived from my personal experiences and what I believe in. It is not necessarily equivalent with what you (the reader, not only rimma) have experienced or need… just saying' :-)

Generally, my best advice would be: Read the book. Do as prescribed. And be sure to do EXACTLY as described. I occasionally failed at this - and now I can see, that I gained from it in the short run, but lost (a lot more) in the long run. I don't expect you to follow this advice. I am most definitely NOT the first e-BB-person to recommend this. Guess one have to burn his or her's OWN fingers on the hot stove before one realizes.

First time I tried Wendler's 5/3/1-program was about 1.5-2 years ago. I didn't knew much about it (didn't knew much in general). Notwithstanding what was prescribed, I did all four days (Squat, Press, Deadlift, and Bench Press) and repeated… in effect: no rest days. As if Wendler had planned the protocol to fit people who could "only" hit the gym 4x/week. Stupid! Of course this was NOT the case. So yes, I saw some gains - but not nearly as many as I could have, if I had done things 100% as written.

Understand Wendler's input/output equation. To me this illustrates that you can only get so much output from your training, and if you try to control this by raising your intensity and volume beyond your capacity level this will only decrease or destroy what could have been the output. So either you want to hit major PRs and cut back on your assistance work, or else you want to get big and buff with hypertrophy-like and intense assistance work combined with "just doing the reps" for the core lifts.

Pick your battles. This is important too! Don't try or expect to hit a PR every workout. I just recently realized this. Go for one per cycle (maybe per meta-cycle).

Finally, Wendler's is NOT a "bigger bench after only 4 weeks"-program. It's a program that can be done year around, and if you ever decide to try it do at least 4-6 cycles! This is crucial. At best, I think Wendler is done year around with changing goals (battles) and assistance work.

I'll return the matter of why I want to switch to GVT despite all the above.

[mike27]

gvt is good! great for somthing different!

how do u do ur BF% every few days? got calipers?

[hamudenben]

gvt is good! great for somthing different!

how do u do ur BF% every few days? got calipers?

Cheers mike27,

I use this: http://www.bodybuilding.com/store/om/body.html

I don't trust it 100% - but it's better than nothing.

GVT is one of the "must be in your rotation of different programs"-programs

Attention: I do not advocate for stupid "routine shopping". In general, ditch 4 weeks programs and stick with programs that work with cycles rather. That cycle might be 3, 4 or maybe 8 weeks - but make sure you plan to run a program for at least 12 weeks. And that's an absolute minimum. If you don't, don't ever blame the program for not working or anything like that.

I really hope I won't miss Wendler's 5/3/1 too much. As of right now, I'm afraid I'll be back with it within a month of GVT. That would obviously be totally contrary to what I just recommended. Some people never learn Let's see.

My main reason is, that I wanna switch my schedule from 2on/1off to 1on/off or maybe even 3x/week. One can easily do Wendler's 5/3/1 3x/week so that not really an excuse. I guess I just need a break from it. But it is definitely my favorite. If programmed correct, you can literally combine it with E-V-E-R-Y goal: Crossfit, Bodybuilding, Strongman, Athlete, Sports, you name it.

Let me just do a few lines of how my GVT is going down.

I'll train every other day or 3x/week. This will be adjusted from week to week based on feelings, energy levels, school (who am I kidding?), and such.

Now, much people think 10x10 when they read or hear "German Volume Training" - and with good reason, cause that's how the original version goes. However, I'm not doing the 10x10. I still weigh strength waaaay over mass. Yes - I fancy big arms. Yes - I dig boulder shoulders. And of course, I would love to show off an impressive teardrop when flexing my legs…. but that feeling is nothing, really, N-O-T-H-I-N-G compared to wow'ing a little crowd with a heavy press or deadliest or similar. I hope you get my drift, I'm not an attention whore. I like to workout with music in my ears, chat with the lads once in a while, but never be like: "Yo gym! I'm about to squat 135lbs (:-/) ass-to-the-eff'ing-grass - everybody come have a look!"

It's hard to explain. Just disregard what I read, and stick with: strength over mass. Any day. Always.

Okay, let me try to stick with the subject. I'll do GVT as:

Workout 1-6: 10x5

Workout 7-12: 10x4 (+ 7%)

Workout 13-18: 10x3 (+ 9%)

The split is as follows:

Legs

Chest & Back

Arms (& some Shoulders)

I have SL DL, Trap-bar DL, Back SQ, and Front SQ as core lifts for my legs. Incline DB press, Incline BB press, Pull-ups, and BB rows for Chest & Back. And finally, Chin-ups, BB curls, Dips and CG BB Bench Press for Arms.

An example could be (Legs):

A-1 5 reps of Front SQ, rest 60-90 sec

A-2 5 reps of Trap-bar DL, rest 60-90 sec

repeat 10 times.

Assistance work

B-1 10 reps of Lunges, rest 60 sec

B-2 10 reps of Assisted GHRs, rest 60 sec

repeat 3 times

Cheers everyone!

[drizzt]

Nice writeups, mate. You sound like a really clued up guy, I enjoy reading your log

Keep up the good work dude, and good luck with the GVT :nod:

[hamudenben]

May 29th, 2011

5-3-1: Bench Press (kg)

6@120

According to the plan, I should have done the deadlift today. But after doing a double on 70 kg, it felt like both my hammies popped. So I decide to wait 'till tomorrow.

[rimma]

Hi rimma,

Well - I don't mind sharing my reflections and thoughts on Wendler's 5/3/1. However, before I do so, it seems reasonable to make some sort of disclamation: This is just a subjective answer on a BB-forum. It's solely derived from my personal experiences and what I believe in. It is not necessarily equivalent with what you (the reader, not only rimma) have experienced or need… just saying' :-)

Generally, my best advice would be: Read the book. Do as prescribed. And be sure to do EXACTLY as described. I occasionally failed at this - and now I can see, that I gained from it in the short run, but lost (a lot more) in the long run. I don't expect you to follow this advice. I am most definitely NOT the first e-BB-person to recommend this. Guess one have to burn his or her's OWN fingers on the hot stove before one realizes.

First time I tried Wendler's 5/3/1-program was about 1.5-2 years ago. I didn't knew much about it (didn't knew much in general). Notwithstanding what was prescribed, I did all four days (Squat, Press, Deadlift, and Bench Press) and repeated… in effect: no rest days. As if Wendler had planned the protocol to fit people who could "only" hit the gym 4x/week. Stupid! Of course this was NOT the case. So yes, I saw some gains - but not nearly as many as I could have, if I had done things 100% as written.

Understand Wendler's input/output equation. To me this illustrates that you can only get so much output from your training, and if you try to control this by raising your intensity and volume beyond your capacity level this will only decrease or destroy what could have been the output. So either you want to hit major PRs and cut back on your assistance work, or else you want to get big and buff with hypertrophy-like and intense assistance work combined with "just doing the reps" for the core lifts.

Pick your battles. This is important too! Don't try or expect to hit a PR every workout. I just recently realized this. Go for one per cycle (maybe per meta-cycle).

Finally, Wendler's is NOT a "bigger bench after only 4 weeks"-program. It's a program that can be done year around, and if you ever decide to try it do at least 4-6 cycles! This is crucial. At best, I think Wendler is done year around with changing goals (battles) and assistance work.

I'll return the matter of why I want to switch to GVT despite all the above.

Awesome write up bro, very interesting perspective.

"At best, I think Wendler is done year around with changing goals (battles) and assistance work."

This is what I'm thinking of doing so its good to see you support it. I'm going to changing my assistance work every three months or so- would you say thats a good time period? Planning on doing maybe a bodyweight assistance template and a olympic lifts template.

Would you recommend being strict with the deload week every cycle?

[hamudenben]

Nice writeups, mate. You sound like a really clued up guy, I enjoy reading your log

Keep up the good work dude, and good luck with the GVT :nod:

Had to look up "clued up". Obviously, I know what "clue" is, and "up" is pretty straight forward.. but the combination. Not so much

Well - I guess I'm not that "clued up" with the urbandictionary.

I'm glad you've enjoyed the readings so far. Be aware: The quality of future post may be very volatile. Yep - this is just like picking a stock; history won't help you.

I'm looking forward to do GVT. Although I miss Wendler already. No homo.

[hamudenben]

Hi rimma,

...

Awesome write up bro, very interesting perspective.

"At best, I think Wendler is done year around with changing goals (battles) and assistance work."

This is what I'm thinking of doing so its good to see you support it. I'm going to changing my assistance work every three months or so- would you say thats a good time period? Planning on doing maybe a bodyweight assistance template and a olympic lifts template.

Would you recommend being strict with the deload week every cycle?

That sounds good! So you've got the time horizon for the macro-cycles in check. I thing the lay-out for your assistance work sounds reasonable. I'd say at least 3 monist (or 3 macrocycles) - so again, your suggestion is fine. Remember: you must never fear "ditching" your assistance work if you don't want to do it. Don't do something fancy - just cause you feel like it. My experience with this is that it very easily turns in to a bad habit of neglecting one's original template for assistance work in favor of something - well let's call a spade a spade - idiotic compared to one's goals.

Assistance work is in the program to build muscle you use during the core-lifts. So, have discipline. A lot! And when everything fail, just do the "Not Doing Jack Shit"-template (solely the core-lifts) and leave the gym.

If you find yourself implementing the method suggested above more than two-three times per macro-cycle, then you need to look at your way of living. Being busy once in a while is - of course - "ganz normal". But maybe you should change your diet. Get more carbs preWO. Maybe you don't get adequate amounts of quality sleep. Or maybe you just need a good partner to workout with. Maybe you don't need any of this - if so: Perfect

Can you elaborate on what you mean by "Olympic"-template? Do you wish to include clean&jerk and snatch?

And the last thing: I've never tried the BW-template. Why did you choose that one? I'm sure it's absolutely doable, but I was never attracted to it… not that that should exclude it.

[hamudenben]

May 30th, 2011

5-3-1: Deadlift (kg)

3@160

1@180 <-- No straps. Felt OK. So I decided NOT to "rep-out" and try some more... but...

0@200 <-- No straps. Argh! It felt like I was far from pulling it. However, one of the coaches (not my private. I don't have one.) told me, that with the right amount of violent cheering, I would have got it. So I waited another 4-5 mins and..

0@200 <-- No straps. Damn.. My focus was gone.

I finished it up with some easy assistance work.

[hamudenben]

June 5th, 2011

Had a really BB-day with my buddy Anders. We took a trip to Malmö (Sweden), bought some supps and worked out at a local hardcore gym called MuscleZone. Awesome gym. For BBers, that is.

Dedicated the WO to Dorian Yates. Master of form and HIT.

Did arms. Very unlike "me", but good fun.

[hamudenben]

June 6th, 2011

5/3/1, deadlift, deload.

[rimma]

Hi dude,

Assistance work is in the program to build muscle you use during the core-lifts. So, have discipline. A lot! And when everything fail, just do the "Not Doing Jack Shit"-template (solely the core-lifts) and leave the gym.

I have found myself doing this occasionally. I think I remember Wendler recommending it in the e-book. Not too foten though, maybe once per mesocycle.

Can you elaborate on what you mean by "Olympic"-template? Do you wish to include clean&jerk and snatch?

I don't truly mean olympic, but incorporating the clean and jerk, front squat and power clean. I think the snatch might be too technical without a coach (I train at home).

What do you think of doing Military Press + C+J, Deadlift+Power clean and Squat +Front squat?

And the last thing: I've never tried the BW-template. Why did you choose that one? I'm sure it's absolutely doable, but I was never attracted to it… not that that should exclude it.

Yeah I'm not sure about this. Might not be heavy enough to give me the strength stimulus although I know some people have had good results.I think I will give it a try for a three month cycle and ditch it if I don't like it!

On a side note, have you pulled 200kg in the past or is that what you are currently working towards? Seems like you should be able to get it easily enough judging by your other deadlift rep maxes.

[hamudenben]

Hi dude,

...

I have found myself doing this occasionally. I think I remember Wendler recommending it in the e-book. Not too foten though, maybe once per mesocycle.

This is ALL Wendler. Can't take credit

...

I don't truly mean olympic, but incorporating the clean and jerk, front squat and power clean. I think the snatch might be too technical without a coach (I train at home).

What do you think of doing Military Press + C+J, Deadlift+Power clean and Squat +Front squat?

- Hm.. It's a hard call. Do you train 3x/week? If so, then C+J might be OK. C is very taxing for the posterior chain and legs (if done as full clean) - making squat or deadlift the next day a no-go.

- Wendler has a template with PC - check it out

- I think FSQ is just fine as assistance work for SQ. NB. MIGHT NOT BE CONSISTENT WITH WENDLER, BUT THAT'S MY OPINION.

...

Yeah I'm not sure about this. Might not be heavy enough to give me the strength stimulus although I know some people have had good results.I think I will give it a try for a three month cycle and ditch it if I don't like it!

Go for it, dude If you don't have access to a lot of equipment, I actually believe this might just be a good (and very safe) template for first-timers at Wendler.

On a side note, have you pulled 200kg in the past or is that what you are currently working towards? Seems like you should be able to get it easily enough judging by your other deadlift rep maxes.

I started out as a dumb-ass, fist-pumping, pec&bis-trainer.. so legs is really, really my major weak point. Combined with aforementioned knee injuries haven't help the situation.... 'nuff excuses: No I haven't pulled 200kg :oops:

But I'll definitely do it before this Christmas. I swear by my e-honor! :^o

[hamudenben]

June 7th, 2011

5/3/1, military press, deload

note: tried the oly press style (see http://www.beyondstrong.com/newshome/20 ... press.html). did a single with 70kg

[hamudenben]

June 8th, 2011

5/3/1, squat, deload

5x3 @ 100kg

power cleans

5x1 @ 100kg (OK - but gotta work on my technique)

decon tmrw, and GVT starts Friday!

[hamudenben]

June 10th, 2011

GVT, Legs, 10 sets of 5 reps

5 x 87.5kg Back SQ, 60 sec rest

5 x 120kg* Stiffed-Legged DL, 60 rest

repeat 10 times

*Did the two first set with 130kg. 130kg was just too heavy.

Quick assistance work:

3x10 Lunges

3x10 Step-ups

Note: Wah Wah Wee Wah! My legs are still sore like as if I just stepped out of the last set... My guess is that DOMS will hit my harder than ever tmrw or the day after that.

[hamudenben]

June 11th, 2011 <-- should have been tomorrow, but ya know... it's a Holiday.. lunch with the family.. workin' late tonight... had to move it.

GVT, Chest&Back, 10 sets of 5 reps

5 x 87.5kg Incline Bench Press*, 60 sec rest

5 x BW+5kg Pull ups**, 60 rest

repeat 10 times

*Was heavy as f*ck. Tried to use something like two-three fingers more narrow grip than normal.

**Protocol said BW. That was too easy.

Assistance work:

3x10 DB Fly

3x10 DB Row

[hamudenben]

June 13th, 2011

Weight (kg): 89.1

GVT, Arms, 10 sets of 5 reps

5 x 60kg Seated OH Lockouts (started from eyes), 60 sec rest

5 x 40kg Barbell Curls w FatGripz, 60 rest

repeated 10 times

Assistance work:

3x10 French Press

3x10 Pin Wheel Curls

3x10 Lateral Raises

3x10 Upright Rows

Note: The Arm-day sucks. Boring as hell.