Back to basics

[Paul Bunyan]

I've decided to go back to basics in training for the rest of this year. For this I will use Jim Wendlers 5/3/1 Program. The focus will be on getting strong in 4 main lifts. Military press, squat, bench press and deadlift. The only supportive gear I will use is a belt.

There are few reason why I decided to do this. I don't have a ton of free time, I really don't feel like messing around with bench shirts and squat suits, and I don't plan on competing any time soon. I just want to be plain old strong.

With this program you don't need to worry about bands and chains or any other fancy shit. At the same time I will be working on flexibility and mobility both of which suck at this time. Conditioning will be added in too.

I'm not going to post the details of the program so don't ask. Jim is a great guy for whom I have a ton of respect. His program can be found at www.elitefts.com as an e-book for around $20 for those that are interested.

I will post my progress from time to time. This program has some great potential for a wide variety of people.

PB

 

[Sigmund Roid]

Sounds good.

I look forward to reading your posts.

 

[Dad]

I'd like to see these, too, PB!

 

[FRKNHUGE]

i too am breakin down to the basics for a while too buddy

after a hardcore week of training i managed to score 255x3x5 285x3x1 300x3x2 yesterday, mind u thats clean lol jk

its humbling but itll come back quik, i figure compound moves with some other shit such as farmers walks and tire flips and ill be in good shape in no time

frk

 

[tatteredxangelx]

PB,
I have heard GREAT things about this program. I like it because it focuses just as much on the military press as the bench press. Some things to ponder: wrist wraps with the military press and bench ... don't be dumb, save your joints. Rehband or my preference, APT elbow sleeves, on the heavy singles for military press and bench. Not only do they keep you warm and painfree, I got 10-15 lbs on my bench from putting the APT's on. the rehbands do the same, but don't add any weight. Since the military press is such a dangerous exercise, I recommend doing it on the smith machine, and if you have strong delts ... do it behind the neck to the middle of the ear. It is safer this way and just as effective. I actually hit military in the front on the smith today and my workout was this.

135x5
135x5
185x5
225x5
275x5
315x5
375x1 (hit 365 last time easy, and wanted to see how I could push it ... this one was a grinder!)

I dont use the 5/3/1 yet, but I plan on it soon.

 

[Paul Bunyan]

I don't have access to a smith machine and wouldn't use one if I did. Don't really need elbow or knee sleeves, it's my shoulders that are beat up. I have wrist wraps if I need them. Right now the weights are reasonable and no sets to failure. I've also been doing a lot of mobility work for my shoulders and upper back which hurts too. All of the years of heavy squats and benches and no stretching post workout screwed me. Now I have to un-screw it.

I'll also focus more on balance front to back and side to side. Bodybuilders call it symmetry.

PB

 

[Iceman1800]

Good to see you back at it.

 

[Mammot]

Great Idea

Brother, you know you can not go wrong with those exercises. When I use to work min the bars I called those Bar Room Brawling Training. They teach you how to pick people up and throw them across the room.

I think you just need a good sand bag ans walk some stiars if you have some close. Up and down the stairs in your home will not work, I am sad to say, I think you need at least 5 stories before you go back down to really get the heart up. I have a few Bro's that play footie, Rugby in AU and that is the core of their cardio other than the game itself.

Proud to know you Paul.

I've decided to go back to basics in training for the rest of this year. For this I will use Jim Wendlers 5/3/1 Program. The focus will be on getting strong in 4 main lifts. Military press, squat, bench press and deadlift. The only supportive gear I will use is a belt.

There are few reason why I decided to do this. I don't have a ton of free time, I really don't feel like messing around with bench shirts and squat suits, and I don't plan on competing any time soon. I just want to be plain old strong.

With this program you don't need to worry about bands and chains or any other fancy shit. At the same time I will be working on flexibility and mobility both of which suck at this time. Conditioning will be added in too.

I'm not going to post the details of the program so don't ask. Jim is a great guy for whom I have a ton of respect. His program can be found at www.elitefts.com as an e-book for around $20 for those that are interested.

I will post my progress from time to time. This program has some great potential for a wide variety of people.

PB

 

[TRYN2]

The program is great ... Jim def knows his shit. One thing I would pay attention to is not rushing the weights. Progress like he says, back off and ramp back up. When people get greedy - over estimate their max, dont knock enough off to ramp back up, they stall too early and blame the program (which they didnt follow).

I think the best gains , size & strength comes from those guys who are conservative with their weights, while still being heavy and failing...

 

[Iceman1800]

any updates on the training program?

 

[big_byrd52]

I don't have access to a smith machine and wouldn't use one if I did. Don't really need elbow or knee sleeves, it's my shoulders that are beat up. I have wrist wraps if I need them. Right now the weights are reasonable and no sets to failure. I've also been doing a lot of mobility work for my shoulders and upper back which hurts too. All of the years of heavy squats and benches and no stretching post workout screwed me. Now I have to un-screw it.

I'll also focus more on balance front to back and side to side. Bodybuilders call it symmetry.

PB

i feel ur pain! every morning... and most of the day!