Putting Together A New Program

[porky little keg]

The basics of 5/3/1 are solid..... so is Westside, so is Frantz, so is Lilliebridge. A lifter can get strong on all of them.

BUT - to continually make progress you need to start programming for yourself or working with a coach who can do that for you.

Read the Westside manuals and you'll have a good idea of how their program works, but notice the sample workouts - how they're all different.
When I went to Westside it opened my eyes to how it's being run there. Obviously they are all training in that system, but everyone trains a little differently. The main movements are all together then a lot of the auxiliary stuff is done individually - to address weaknesses. Go figure, using auxiliary moves to specifically bring up a weakness.

So, whatever system you choose, look past what's on paper. Take the skeleton of it and adapt the details to your needs. Not the exercises you like, but what you specifically need to bring up your own weak areas.
As long as you have that work in there and planned out to make some progression then the system you choose is less important.

 

[Docd187123]

The basics of 5/3/1 are solid..... so is Westside, so is Frantz, so is Lilliebridge. A lifter can get strong on all of them.

BUT - to continually make progress you need to start programming for yourself or working with a coach who can do that for you.

Read the Westside manuals and you'll have a good idea of how their program works, but notice the sample workouts - how they're all different.
When I went to Westside it opened my eyes to how it's being run there. Obviously they are all training in that system, but everyone trains a little differently. The main movements are all together then a lot of the auxiliary stuff is done individually - to address weaknesses. Go figure, using auxiliary moves to specifically bring up a weakness.

So, whatever system you choose, look past what's on paper. Take the skeleton of it and adapt the details to your needs. Not the exercises you like, but what you specifically need to bring up your own weak areas.
As long as you have that work in there and planned out to make some progression then the system you choose is less important.

Great post! Too many ppl get caught up in following other ppl's training or systems and never adapt to themselves or their weak spots.

 

[BrotherIron]

And don't forget as you get stronger your weaknesses change so your assisting lifts will also change.

For example... my lower back was once my weakness. Now it's a strong point of mine so now my assisting lifts have changed to address my new weaknesses.

 

[Turbolag]

The basics of 5/3/1 are solid..... so is Westside, so is Frantz, so is Lilliebridge. A lifter can get strong on all of them.

BUT - to continually make progress you need to start programming for yourself or working with a coach who can do that for you.

Read the Westside manuals and you'll have a good idea of how their program works, but notice the sample workouts - how they're all different.
When I went to Westside it opened my eyes to how it's being run there. Obviously they are all training in that system, but everyone trains a little differently. The main movements are all together then a lot of the auxiliary stuff is done individually - to address weaknesses. Go figure, using auxiliary moves to specifically bring up a weakness.

So, whatever system you choose, look past what's on paper. Take the skeleton of it and adapt the details to your needs. Not the exercises you like, but what you specifically need to bring up your own weak areas.
As long as you have that work in there and planned out to make some progression then the system you choose is less important.

Thanks Porky!

I think I understand just what you are talking about.

I need to address my weaknesses on a lift.

I've noticed my weakness on bench is out of the bottom. I started doing paused bench and I think its helped.

I might incorporate paused bench into the 5/3/1.

I was just thinking earlier, that on my 5s day I might try to do pause reps for the sets that day because I don't do max reps.

 

[ketsugo]

The basics of 5/3/1 are solid..... so is Westside, so is Frantz, so is Lilliebridge. A lifter can get strong on all of them.

BUT - to continually make progress you need to start programming for yourself or working with a coach who can do that for you.

Read the Westside manuals and you'll have a good idea of how their program works, but notice the sample workouts - how they're all different.
When I went to Westside it opened my eyes to how it's being run there. Obviously they are all training in that system, but everyone trains a little differently. The main movements are all together then a lot of the auxiliary stuff is done individually - to address weaknesses. Go figure, using auxiliary moves to specifically bring up a weakness.

So, whatever system you choose, look past what's on paper. Take the skeleton of it and adapt the details to your needs. Not the exercises you like, but what you specifically need to bring up your own weak areas.
As long as you have that work in there and planned out to make some progression then the system you choose is less important.

There a man who knows ! No program us law - adapt principles according to your needs and how you feel . How YOU feel . No one on any forum can ever tell you . You are your greatest teacher ! Listen to your body

 

[Turbolag]

Thanks everyone for all of your input.

Today was my first day running 3/5/1, with Joker sets and First Set Last for AMRAP.

I loved it.

I love the idea behind 5/3/1

 

[Bullmuscle7]

Thanks everyone for all of your input.

Today was my first day running 3/5/1, with Joker sets and First Set Last for AMRAP.

I loved it.

I love the idea behind 5/3/1

Its good to see you happy and doing so great Turbo! Impressive things are happening!

 

[Turbolag]

Its good to see you happy and doing so great Turbo! Impressive things are happening!

Thanks bull!

I'm excited to continue the program!

 

[BrotherIron]

Thanks everyone for all of your input.

Today was my first day running 3/5/1, with Joker sets and First Set Last for AMRAP.

I loved it.

I love the idea behind 5/3/1

I'll definitely be following to see how it goes.

 

[Turbolag]

I'll definitely be following to see how it goes.

Thanks man!

I'm excited for the next week!

 

[ketsugo]

Your way to deal with heavier weight is reverse band lifts.

Now.... about payment for my time, lol.

Or full stretch partials at the end . Most people feel goofy doing partials at the end if a set, but all latest research confirm that fastest way to hyperplasia growth just ad few inches of a rep or 3 here and there . Weird wild stuff lol