TRAIN LIKE A BODYBUILDER...

I was digging deeper into Wendler's 5-3-1 ebook. When I first got it, I only focused on the section regarding the workout program (the lifts/rep schemes/loads). The rest of the book is actually a really read. Wendler said something I thought was important to share with those of you who haven't read the book: "You need to train like a bodybuilder."

At first you are probably thinking, "WTF?!?!", but think about it.... Besides getting bigger, bodybuilders are really concerned about symmetry. They try to build big shoulders and big legs contrasted by a thin waist with a super strong core. True bodybuilders are not like the guys in the gym only concerned about bench press and bicep curls. Bodybuilders hit every muscle in their body and try to improve its size and how it is going to get them the best symmetrical look front to back and from each side. Wendler took the principle past the aesthetic look. He widened it to your overall training. You want balance in your training. To quote him: "If you train your chest, train your back. If you train explosively with weights, train your conditioning level. If you train your conditioning, train your flexibility." The combinations of what you should be doing to better balance your strength and conditioning are endless. Wow! Really good stuff.

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WORKOUT   5/3/2010

Strength:

Squat

If you are on week #1-

• Set #1 is 5 reps @ 65% of your "working" one rep max.
• Set #2 is 5 reps @ 75%
• Set #3 is 5 reps (or more) @ 85%

If you are on week #2-

• Set #1 is 3 reps @ 70% of your "working" one rep max.
• Set #2 is 3 reps @ 80%
• Set #3 is 3 reps (or more) @ 90%

If you are on week #3

• Set #1 is 5 reps at 75% of your "working" one rep max
• Set #2 is 3 reps at 85%
• Set #3 is 1 rep (or more) @ 95%

If you are on week #4, you are "Deloading"

• Set #1 is 5 reps at 40% of your "working" one rep max
• Set #2 is 5 reps at 50%
• Set #3 is 5 reps at 60

We are going to do a little something different today. After you finish your back squat session, rest five minutes then....

Overhead squat   5/3/3/1/1/1/1

Rest five minutes then.....

Conditioning:

Run around the block (1.1 miles) for time.

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Dinner at the Camacho pad... grilled skirt steak over a bed of baby spinach, Roma tomato, avocado, sliced olives, gorgonzola cheese, and a balsamic vinaigrette. So yummy!!! Total preparation time: 12 minutes (with a gas grill). 

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Comments

[Eric]

LOL!!!!!!!

[David B. MCAS Miramar]

I'm loving 531. I"m on my 3rd week on my 1st cycle of it. Its a gold-mine IMO! Now all I need to do is convince my better half into getting a Prowler!

[Terry]

Interesting post on body builders Freddy.
The concept makes sense, training symmetrically.

Read this article by Charles Poliquin. http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article.aspx?ID=278

As usual, IMHO it boils down to the person's individual goals.

In the article Poliquin say's "if you want to be a stronger athlete training like a powerlifter would be better than training like a bodybuilder, but training like a weightlifter would be better than training like a power lifter."

[Jason]

Somewhere Eric is smiling and he doesn't know why. Just wait for the grammar deficient "I told you so" post.

[dal@crossfitunlimited]

I'm a little late but just wanted to say thanks to Freddy and Chong for putting on the RX challenge it was a fun event and challenging I was very happy to have completed all the tasks... especially the one legged squats
It was also great meeting everyone also, you guys and girls are a fun bunch and very talented individuals. Hope to see you all again soon.