t***k
发帖数: 610 | 1 Have studied them all over again and eventually..
I choose HST first
531:
pros:simple, easy to follow, sustainable, if put in a year will have great
results
cons:simple, lack of focus on assistance workout, which I value them very
important, not much gain in first 6 months, too slow
HST:
pros:fast grow, sustainable, involve a lot of assistance workout balanced
with primary ones
cons:15 reps cycle a bit of crazy, may include too many workouts if not
planned well
SS 5X5:
Already done with it, so skip it this time | s***r
发帖数: 358 | 2 Keep in mind that 531 is a strength program. The main lifts (bench, dead,
squat) are the most important ones here. Assistance exercises are for
improving your weakness for the main lifts and that's why they are called so
. You can choose and rotate your assistance exercises based on your weakness
. However if you think the assistance exercises are more important than the
main lifts, you are majoring in minor.
I have been running 531 for 5 cycles and am currently in my 6th cycle. My
strength gains from 531 have been great if not amazing. After 5 cycles (or
about 6 months), my deadlift/squat/bench has gone up 100/85/55lb. I've also
gained 25lb bodyweight.
Personally I would recommend 531 to anybody who'd like to get stronger. It's
such a simple yet effective program. | t***k
发帖数: 610 | 3 85 lbs gain in squat in half a year?
your base must be very high. Since I remember it recommends 10lb increase in
each cycle.
Can you tell us where did you start on your squats/dls/bench ?
so
weakness
the
also
【在 s***r 的大作中提到】
: Keep in mind that 531 is a strength program. The main lifts (bench, dead,
: squat) are the most important ones here. Assistance exercises are for
: improving your weakness for the main lifts and that's why they are called so
: . You can choose and rotate your assistance exercises based on your weakness
: . However if you think the assistance exercises are more important than the
: main lifts, you are majoring in minor.
: I have been running 531 for 5 cycles and am currently in my 6th cycle. My
: strength gains from 531 have been great if not amazing. After 5 cycles (or
: about 6 months), my deadlift/squat/bench has gone up 100/85/55lb. I've also
: gained 25lb bodyweight.
| p*********l
发帖数: 26270 | 4 531网上的review都很好呀，看起来很让人振奋~ | s***r
发帖数: 358 | 5 As suggested by Wendler in his book, I actually started with a low base for
all my lifts in hopes of running as many cycles as I could before they get
stalled. Here is training max that I started with:
Squat: 200 (real max at the time: 205x5)
Deadlift: 265 (real max at the time: 275x2)
Bench: 170 (real max at the time: 160x5)
Military Press: 110 (real max at the time: 100x5)
Here is how it went the first week of the first 531 cycle (at BW 150lb):
Squat: 155x10
Deadlift: 205x5
Bench: 130x12
Military Press: 85x11
Here is how it went in my latest week (at BW 173lb):
Squat: 210x15 (~ 1RM 315)
Deadlift: 285x15 (~ 1RM 426lb)
Bench: 160x15 (~ 1RM 235lb)
Military Press: 100x15 (~ 1RM 135lb)
(1RM = WeightxRepsx0.033 + Weight)
I don't run 1RM tests often as I can easily gauge where I am at based on my
current cycle numbers. With 531, I can see that I am getting stronger every
cycle as I always beat the numbers in my previous cycle. These numbers are
in no way impressive, but I am very happy with where I am at now considering
I've been powerlifting for only 10 months with no prior lifting experience.
In terms of 1RM, I feel here is where I am at right now:
Squat: 3 plates (315)
Deadlift: 4 plates (405)
Bench: 2 plates (225)
Military Press: 1 plate (135)
I will be doing a 1RM test during the deload week of this cycle assuming no
injuries by then. If anybody is interested, I'd be happy to post how my
training looks like.
in
【在 t***k 的大作中提到】
: 85 lbs gain in squat in half a year?
: your base must be very high. Since I remember it recommends 10lb increase in
: each cycle.
: Can you tell us where did you start on your squats/dls/bench ?
:
: so
: weakness
: the
: also
| t***k
发帖数: 610 | 6 Thank you for your detailed reply.
A question is what is Squat: 210x15 (~ 1RM 315)?
Does that mean you squat 210 by 15 times? I did not read the book of 531 but
where do they train 15 reps? they only train 5, 3, 1 reps. Maybe the last
set??
Yes we definitely are interested in your training log, it is very helpful in
understanding the Wendler 531 workout!
Thank you.
for
【在 s***r 的大作中提到】
: As suggested by Wendler in his book, I actually started with a low base for
: all my lifts in hopes of running as many cycles as I could before they get
: stalled. Here is training max that I started with:
: Squat: 200 (real max at the time: 205x5)
: Deadlift: 265 (real max at the time: 275x2)
: Bench: 170 (real max at the time: 160x5)
: Military Press: 110 (real max at the time: 100x5)
: Here is how it went the first week of the first 531 cycle (at BW 150lb):
: Squat: 155x10
: Deadlift: 205x5
| s***r
发帖数: 358 | 7 Yes, 210x15 means I did 15 reps of 210lb squat.
I would highly recommend buying the book. For basics, read here:
http://www.t-nation.com/free_online_article/sports_body_trainin
Quote from the article:
Another unique feature is that final balls-out set in each workout. You don'
t have to go beyond the prescribed reps if you don't feel like it, but there
are real benefits to doing so.
I've always thought of doing the prescribed reps as simply testing your
strength. Anything over and above that builds strength, muscle, and
character.
Yes, that last set is the one that puts hair on your chest, but the system
doesn't work without the sets that precede it. I tried cutting those out but
I got smaller and weaker. There might be only one really hard set, but the
other sets are still quality work.
I'll post my training routine in another post.
but
in
【在 t***k 的大作中提到】
: Thank you for your detailed reply.
: A question is what is Squat: 210x15 (~ 1RM 315)?
: Does that mean you squat 210 by 15 times? I did not read the book of 531 but
: where do they train 15 reps? they only train 5, 3, 1 reps. Maybe the last
: set??
: Yes we definitely are interested in your training log, it is very helpful in
: understanding the Wendler 531 workout!
: Thank you.
:
: for
| p*********l
发帖数: 26270 | 8 看文不仔细啊，5/3/1每次3个set，最后一个set都是能做多少做多少。Wendler的核心
思想就是：同样的重量能做更多的rep，就说明strength在提高。上次给你的Wendler的
说明，你再看看。而且5/3/1的辅助训练也很重要的，并不是你说的那样。
but
in
【在 t***k 的大作中提到】
: Thank you for your detailed reply.
: A question is what is Squat: 210x15 (~ 1RM 315)?
: Does that mean you squat 210 by 15 times? I did not read the book of 531 but
: where do they train 15 reps? they only train 5, 3, 1 reps. Maybe the last
: set??
: Yes we definitely are interested in your training log, it is very helpful in
: understanding the Wendler 531 workout!
: Thank you.
:
: for
| p*********l
发帖数: 26270 | 9 interested!!! thank you for sharing.
training looks like.
【在 s***r 的大作中提到】
: Yes, 210x15 means I did 15 reps of 210lb squat.
: I would highly recommend buying the book. For basics, read here:
: http://www.t-nation.com/free_online_article/sports_body_trainin
: Quote from the article:
: Another unique feature is that final balls-out set in each workout. You don'
: t have to go beyond the prescribed reps if you don't feel like it, but there
: are real benefits to doing so.
: I've always thought of doing the prescribed reps as simply testing your
: strength. Anything over and above that builds strength, muscle, and
: character.
| s***r
发帖数: 358 | 10 Yes, 210x15 means I did 15 reps of 210lb squat.
I would highly recommend buying the book. For basics, read here:
http://www.t-nation.com/free_online_article/sports_body_trainin
Quote from the article:
Another unique feature is that final balls-out set in each workout. You don'
t have to go beyond the prescribed reps if you don't feel like it, but there
are real benefits to doing so.
I've always thought of doing the prescribed reps as simply testing your
strength. Anything over and above that builds strength, muscle, and
character.
Yes, that last set is the one that puts hair on your chest, but the system
doesn't work without the sets that precede it. I tried cutting those out but
I got smaller and weaker. There might be only one really hard set, but the
other sets are still quality work.
I'll post my training routine in another post.
but
in
【在 t***k 的大作中提到】
: Thank you for your detailed reply.
: A question is what is Squat: 210x15 (~ 1RM 315)?
: Does that mean you squat 210 by 15 times? I did not read the book of 531 but
: where do they train 15 reps? they only train 5, 3, 1 reps. Maybe the last
: set??
: Yes we definitely are interested in your training log, it is very helpful in
: understanding the Wendler 531 workout!
: Thank you.
:
: for
| | | s***r
发帖数: 358 | 11 Here is how my training looks like:
I train 4 days a week, with 3 days for the main lifts, and a 4th day
dedicated to Abs and some misc assistances. So each of my 531 cycle runs 5
weeks. I train Mon, Wed, Fri and Sat with Sat being the 4th day dedicated
to Abs.
Military Press day
==================
Warm-up:
Agile 8
Band pull-aparts
Shoulder dislocation
Military Press per 531
Back off sets (2x10)
Boring But Big (5x10 at 60% of training max)
Assistance:
Pull-ups: 100 reps (normally 10x10)
Chest supported shrugs (5x10)
Squat day
=========
Warm-up:
Agile 8
Band pull-aparts
Shoulder dislocation
Squat per 531
Boring But Big (5x10 at 50% of training max)
Assistance:
Glute Ham Raise (GHR): 5x10
Romanian Deadlift (5x6 for heavy or 5x10 for moderate weight)
Bench day
=========
Warm-up:
Agile 8
Band pull-aparts
Shoulder dislocation
Bench per 531
Back off sets (2x10)
Boring But Big (5x10 at 60% of training max)
Assistance/Supplemental lifts:
One of dead bench, Floor press, DB Bench or close grip incline bench press
Rows (one of DB rows, kroc rows, meadows rows, chest supported rows)
Deadlift day
============
Warm-up:
Agile 8
Deadlift per 531
Boring But Big (5x10 at 50% of training max)
Assistance:
Glute Ham Raise (GHR): 5x10
DB or Barbell Shrugs (5x20)
Leg extension (5x10)
Heavy Abs day
=============
Ab pulldowns (heavy)
Landmines (heavy)
GHR Sit-ups (heavy)
Calf raises (for knee health)
Alt. DB Bicep curls (for elbow health)
Some notes
==========
1) Ab strength is one of my weaknesses so I work it 3 times a week. I would
do them Mon, Wed, and Sat and train HEAVY. I do at least 200 to 300 reps of
the following every week: Ab pulldowns, GHR sit-ups, weighted Ab wheel,
planks, hanging leg raises. The Ab pulldowns is one of my favorite Ab
exercises and it goes like this: http://www.youtube.com/watch?v=Ht-eIHPH388
2) I always try to break my own record during the PR set. I don't get PRs
every time, but I always try. That's how you put hair to your chest as
Wendler puts it.
3) I normally switch the assistance exercises at the beginning of a new
cycle if I don't feel it's working for me anymore. I never switch assistance
exercises in the middle of a cycle.
4) I do conditioning 2 to 3 times a week and normally do them on my rest
days. They are all HIIT type work. I normally do sprints, hill sprints,
rower HIIT, speed farmer's walk, steps etc. They normally last no more than
20 minutes.
5) I added two Back off sets to my Military Press and Bench days since I am
weak on both lifts and need added volume. Basically if my PR set of bench is
160lb, I would do 150x10 and 140x10 as back off sets following the PR set.
6) I train my back like crazy with shrugs, rows, pull-ups etc. The back is
essential for all lifts and can never be strong enough.
7) I normally superset all of my assistance exercises. This would shorten my
training time with added benefit of burning more fat. For example, on my
deadlift day, I would do a set of Boring But Big, then immediately do a set
of shrugs followed by a set of leg extension with no rest in between. Then I
would rest for 1 or 2 minutes before I start next set.
8) I do hip mobility work 5 days a week. I use Joe DeFranco's Agile 8 - http://www.defrancostraining.com/ask_joe/archives/ask_joe_08-10-03.html
Eating and recovery are equally important. They go hand in hand with
training and strength gains. But they deserve another dedicated post.
Hope this helps.
but
in
【在 t***k 的大作中提到】
: Thank you for your detailed reply.
: A question is what is Squat: 210x15 (~ 1RM 315)?
: Does that mean you squat 210 by 15 times? I did not read the book of 531 but
: where do they train 15 reps? they only train 5, 3, 1 reps. Maybe the last
: set??
: Yes we definitely are interested in your training log, it is very helpful in
: understanding the Wendler 531 workout!
: Thank you.
:
: for
| s***r
发帖数: 358 | 12 BTW reading the following website daily and growing a beard would
automatically add 20lb to all of your lifts:
http://asp.elitefts.net/qa/
Try it and let me know if it doesn't! | p*********l
发帖数: 26270 | 13 啊，多谢！你的想法跟小白哥很象，他也是叫我531结合conditioning一起做
【在 s***r 的大作中提到】
: Here is how my training looks like:
: I train 4 days a week, with 3 days for the main lifts, and a 4th day
: dedicated to Abs and some misc assistances. So each of my 531 cycle runs 5
: weeks. I train Mon, Wed, Fri and Sat with Sat being the 4th day dedicated
: to Abs.
: Military Press day
: ==================
: Warm-up:
: Agile 8
: Band pull-aparts
| t***k
发帖数: 610 | 14 thank you it is very helpful!
【在 s***r 的大作中提到】
: Here is how my training looks like:
: I train 4 days a week, with 3 days for the main lifts, and a 4th day
: dedicated to Abs and some misc assistances. So each of my 531 cycle runs 5
: weeks. I train Mon, Wed, Fri and Sat with Sat being the 4th day dedicated
: to Abs.
: Military Press day
: ==================
: Warm-up:
: Agile 8
: Band pull-aparts
| u******a
发帖数: 7843 | 15 橄榄球训练就是终极的训练法.
最近发现这些所谓高级的训练法都是橄榄球训练的日常项目...他们力量就是类似531的
, power用的是olympic练法, conditioning, mobility training更是各种高级练法...
高级的训练法其实一直存在, 只是早年普通人根本没有勇气去照着练而已...普通人认
为, 职业的人有职业的练法, 普通人有普通人的练法, 类似有些人认为男人有男人的练
法, 女人有女人的练法. 其实女人的高级练法就是像男人一样练, 普通人的高级练法就
是像运动员一样练...
【在 p*********l 的大作中提到】
: 啊，多谢！你的想法跟小白哥很象，他也是叫我531结合conditioning一起做
| p*********l
发帖数: 26270 | 16 瓜偶像现在是像运动员一样练么？
..
【在 u******a 的大作中提到】
: 橄榄球训练就是终极的训练法.
: 最近发现这些所谓高级的训练法都是橄榄球训练的日常项目...他们力量就是类似531的
: , power用的是olympic练法, conditioning, mobility training更是各种高级练法...
: 高级的训练法其实一直存在, 只是早年普通人根本没有勇气去照着练而已...普通人认
: 为, 职业的人有职业的练法, 普通人有普通人的练法, 类似有些人认为男人有男人的练
: 法, 女人有女人的练法. 其实女人的高级练法就是像男人一样练, 普通人的高级练法就
: 是像运动员一样练...
| p*********l
发帖数: 26270 | 17 我现在很挣扎要不要去锻炼。昨天歇着没练，可是现在背还是疼的呢！可是连休2天也
是不对的。最近跟小白哥混了以后，酸疼的地方比以前多多了，不是特别疼，但是总有
哪里是疼的，大多是我以前从来没有疼过的地方，比如upper back，比如紧挨着膝盖上
面的那一圈肌肉。 | m******i
发帖数: 9479 | 18 连休两天有什么不对的？
【在 p*********l 的大作中提到】
: 我现在很挣扎要不要去锻炼。昨天歇着没练，可是现在背还是疼的呢！可是连休2天也
: 是不对的。最近跟小白哥混了以后，酸疼的地方比以前多多了，不是特别疼，但是总有
: 哪里是疼的，大多是我以前从来没有疼过的地方，比如upper back，比如紧挨着膝盖上
: 面的那一圈肌肉。
| p*********l
发帖数: 26270 | 19 小白哥要我每周自己做3天力量，然后我还需要跟他练1天技术，还想骑车1-2天，时间
不够呀！怎么能连休2天。。。我这周已经是练1天歇1天了，到处酸痛，实在不想动。
。。
【在 m******i 的大作中提到】
: 连休两天有什么不对的？
| t***k
发帖数: 610 | 20 哈哈，专业运动员啊！所以我说你接近crossfit一姐的境界了啊！
我看中531最大的好处就是可以随便安排一周练习计划，可以4天，3天，2天都行
不用太累，保持前进！
【在 p*********l 的大作中提到】
: 小白哥要我每周自己做3天力量，然后我还需要跟他练1天技术，还想骑车1-2天，时间
: 不够呀！怎么能连休2天。。。我这周已经是练1天歇1天了，到处酸痛，实在不想动。
: 。。
| u******a
发帖数: 7843 | 21 要增加一些conditioning才行, 现在训练的pace太慢了, 没法像运动员一样训练...一
下就累趴下了, volume上不去.
【在 p*********l 的大作中提到】
: 瓜偶像现在是像运动员一样练么？
:
: ..
|
|
