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Post by osu122975 on Dec 5, 2012 20:48:35 GMT -5
Jim just put out another version of 531 - which in fact - is very similar to the Bulgarian style of frequency training I was doing only he's applying it to 531. It'll really increase your strength if you can handle the frequency and load. If it's still available for free download - jump on his website to get it. www.jimwendler.com |
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Post by dbunch on Dec 6, 2012 8:12:19 GMT -5
Thanks!
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Post by osu122975 on Dec 6, 2012 8:34:30 GMT -5
24 workouts per month (approx 6 days/wk)
Limited accessory work
2 cycles per month
No de-load
No extra reps
Singles can be done but not mandatory
The percentages for reps on squat and DL day are the biggest changes in the programming.
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Post by dbunch on Dec 6, 2012 11:21:39 GMT -5
I think I may try this once I finish this cycle
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Post by osu122975 on Dec 8, 2012 13:54:20 GMT -5
I have to say the best thing about 531 is the last set, the percentages, the minimum reps used on the last set and the monthly training max progression - no matter what version is used.
I'm done calculating the first two "worksets" though since they are nothing more than a warmup.
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Post by dbunch on Dec 9, 2012 8:14:30 GMT -5
LoL – I still like the math, keep my jump consistent.
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Post by osu122975 on Dec 9, 2012 20:16:47 GMT -5
I'm still a big fan of the original. It's near flawless if you ask me.
But 4 weeks out from a meet, I use a different program to practice and ramp up the CNS. Lots of singles in the 90%+ range. Pre-meet training for me is practicing for the meet, everything else is just about getting stronger.
I think this program might suit a person who competes in sports who has to watch their weight and yet needs to get much stronger. This program would be perfect for them.
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Post by osu122975 on Dec 14, 2012 20:23:49 GMT -5
started frequency training today. anyone else start yet or going to start this?
i'm not doing it as wendler has it written because i only care about the last set anyway. the last set will still be by feel and not necessarily minimum reps. the biggest change will be training everyday and no extra work. the cycle will last 12-14 days depending on if i need a day or two break. i'll continue to follow the normal 531 protocol.
yea i know its not the same thing as he recommends, but the base principle is there - training everyday and kickin butt on the last set! besides, i do what i believe works best for me.
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Post by dbunch on Dec 16, 2012 6:47:51 GMT -5
I was going to start it next week after the end of my cycle but that would have me gearing up during the holidays. So I’m going to do one more cycle of 5/3/1 original Then switch to frequency. So I should be starting it on the January 20th. I try to follow it fairly close. He does have the option to keep doing singles if you so desire (Well except for the deadlift)
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Post by rickhussey on Dec 17, 2012 9:48:43 GMT -5
I love the look of it, but the benchpress frequency isn't so high. Within the first 12 workouts, there are only 2 benchpress days. There are 4 "Press" days. Any thoughts on why this might be? As a powerlifter, I would rather bench more as opposed to overhead press.
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Post by Ryan on Dec 17, 2012 9:52:35 GMT -5
I love the look of it, but the benchpress frequency isn't so high. Within the first 12 workouts, there are only 2 benchpress days. There are 4 "Press" days. Any thoughts on why this might be? As a powerlifter, I would rather bench more as opposed to overhead press. Ditto. I might add that when in meet prep, I actually ditch OHP altogether with what have so far been positive results. |
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Post by rickhussey on Dec 17, 2012 10:14:41 GMT -5
Thanks Ryan.
Does anyone here have experience running a high frequency program for an extended period of time? I've used similar programs in the past, but was only able to run them for short periods of time before I resorted back to what I consider a normal training method.
By normal I mean training each lift 1x weekly or 2x with 1 heavy/1 light.
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Post by osu122975 on Dec 17, 2012 12:11:23 GMT -5
I think he misprinted day 11 and 23 - should be bench press.
I've bought into the Bulgarian style of training - everyday. I've bought into Faleev's philosophy of just the main lifts and nothing else. I like Wendler's last set/rep combo of 531 along with the training max progression.
The combo of these have worked the best for me in making gains in the short amount of time I have to spend training.
It does work and it can work for an extended period of time, but like any good program, you have to dial it back once in a while in order to keep moving ahead.
I personally train high frequency and when I stall, I switch over to the original 531 for a month to put some muscle back on 4 days/wk instead of everyday.
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