One more amazing quote from Wendlers 5/3/1 book

[Stark]

1. Warm-up: foam rolling, static stretching and jumping rope (or something similar).
2. Lift Weights: 5/3/1; keep it basic and strong.
3. Condition: Run hills, push Prowler.

That’s it. Do this 3-4 times a week and you won’t fall into the trap of being normal.
You’ll be strong, healthy and in shape.
You won’t make New Year’s resolutions because you’ll be living it every day.
You can eat that final piece of pie and not count carbs because you just ran 20 hill sprints for the third time this week.
You can wake up and not feel like shit because you’ve actually taken the time to foam roll and stretch.
You actually have some traps from deadlifting.
You don’t fall for fitness trends, because you know what works.
You stop caring what people say on the internet, because you’re always making progress.
You’re always moving forward toward something.

People ask you how to train, and you answer, “I look at what you do, and then I do the exact opposite.”

How can you argue with that

[_bruce_]

What's 5/3/1 - some sort of pedo code? 

[Stark]

What's 5/3/1 - some sort of pedo code? 

hahaha no loli and CP is sufficient enough - want to see some?

[Van_Bilderass]

I found the PDF on the net. Basically Wendler got tired of training in powerlifting gear, wanted to drop fat, not spend so much time in the gym, was a bit burned out I guess, and still wanted make raw strength gains.

The program is a very simple 3 or 4 day split mainly focusing on squats, deads and overhead pressing, linear progression based on percentages.

Don't know if it's really aimed at someone like Stark, but it's not a bad program for anyone I guess.

[_bruce_]

Sounds great

[Adder]

http://www.megaupload.com/?d=VCY36ONG

 

[Samourai Pizzacat]

it's fine, although lacking in variety.

[Stark]

I found the PDF on the net. Basically Wendler got tired of training in powerlifting gear, wanted to drop fat, not spend so much time in the gym, was a bit burned out I guess, and still wanted make raw strength gains.

The program is a very simple 3 or 4 day split mainly focusing on squats, deads and overhead pressing, linear progression based on percentages.

Don't know if it's really aimed at someone like Stark, but it's not a bad program for anyone I guess.

And why wouldn't it be aimed at "somebody" like me? If at all its aimed at people like me I have been lifting like a powerlifter all the time already, furthermore I am not playing your retarded and suicidal drug game but want to have fun lifting weights.
Thats all I ever wanted and all I ever strifed for, not to have the wides back or the biggest arms, I leave that shit to basement dwellers like yourself
I want to have fun lifting, so its exactly for people like me, and I go a little further, I would encurage all the natural guys on this forum - to take a long hard look at themself in the mirror and realize, that there is practicly zero chance that they will every resemble anything close to you steroid sheep without using drugs - these people who are commited as myself to the root of this sport which is the fun of exceeding yourself naturaly should jump ship and get on board of the powerlifter train, no more diets (god forbit you may have to trade in your abs faggot ) no more - I fucking hate this stupid ass boring routine, all fun and challenging yourself.

[Stark]

it's fine, although lacking in variety.

Good lord it has way more variety then any Bodybuilding program, think about it, BB training split you never challenge your personal best (sure you do it from time to time anyways but only because you get bored)
All a BB spit tells you is to do the same boring shit all day on moderate to heavy weight, don't go over board or you risk injury.
THATS boring.
On the other hand (and I have spend countess hours since 1Jan to read books and trainig logs and powerlifter splits) most of them are a mix of the hardcore workout with regular challenge yourself and break yourself sprinkled in.

[Van_Bilderass]

And why wouldn't it be aimed at "somebody" like me? If at all its aimed at people like me I have been lifting like a powerlifter all the time already, furthermore I am not playing your retarded and suicidal drug game but want to have fun lifting weights.
Thats all I ever wanted and all I ever strifed for, not to have the wides back or the biggest arms, I leave that shit to basement dwellers like yourself
I want to have fun lifting, so its exactly for people like me, and I go a little further, I would encurage all the natural guys on this forum - to take a long hard look at themself in the mirror and realize, that there is practicly zero chance that they will every resemble anything close to you steroid sheep without using drugs - these people who are commited as myself to the root of this sport which is the fun of exceeding yourself naturaly should jump ship and get on board of the powerlifter train, no more diets (god forbit you may have to trade in your abs faggot ) no more - I fucking hate this stupid ass boring routine, all fun and challenging yourself.

You have a bodyweight bench, right? It just doesn't sound like you've been lifting like a powerlifter for a long time. Nothing wrong with that, but best programs, and what you can get out of them, depend of experience level.

This IS a powerlifting program. It's just a program for when you have stalled after hammering your body for a long time. At least that's why it worked well for Wendler. Wendler was on drugs and IS still on drugs, which is good to keep in mind.

None of this means it can't be a good program for you, or anyone. Have you squat  and deadlift and press numbers gone up since starting it? Give us some numbers.

I have an even more abbreviated routine. I train once or twice a week, don't diet, hardly eat "real food", but have managed to increase my deadlift by about 100lbs in 2 years. 

[Adder]

Good lord it has way more variety then any Bodybuilding program, think about it, BB training split you never challenge your personal best (sure you do it from time to time anyways but only because you get bored)
All a BB spit tells you is to do the same boring shit all day on moderate to heavy weight, don't go over board or you risk injury.
THATS boring.
On the other hand (and I have spend countess hours since 1Jan to read books and trainig logs and powerlifter splits) most of them are a mix of the hardcore workout with regular challenge yourself and break yourself sprinkled in.

Did you try 531? if yes how much did you increase your personal records and in what time frame?

[Stark]

You have a bodyweight bench, right? It just doesn't sound like you've been lifting like a powerlifter for a long time. Nothing wrong with that, but best programs, and what you can get out of them, depend of experience level.

This IS a powerlifting program. It's just a program for when you have stalled after hammering your body for a long time. At least that's why it worked well for Wendler. Wendler was on drugs and IS still on drugs, which is good to keep in mind.

None of this means it can't be a good program for you, or anyone. Have you squat  and deadlift and press numbers gone up since starting it? Give us some numbers.

I fully agree with you.

The reason I said I lifted like a Powerlifter (unintentional) was that I never could stick to the same old routine but I was always looking for fun workouts that went around the three core DL SQ BP.
I just recently took a look at me and how much fun I have in the gym and then decided I need to have a very new approach - thats when I first time looked into powerlifting what it means and most important I was never aware that it can be as complicated as BB alwasys was for me for excample I had to relearn how to bench and DL all over again which is extremly exciting to me - Food and all included.
Well but than again, it all swings in roundabouts.

Look all I am saying (and I don't want any missunderstandings) I have just started to get interested in powerlifting (wish I would have done it earlier) all I am saying is, for somebody like me who will hopefully never ever have to take drugs this is the ideal sport, we all know if your genetics are average there is only so far you can go naturaly on a BB level and the fun stops there.
But as a powerlifter you should have all the fun in the world, sure you gonna hit your all time best but you can keep trying, you don't have to be in extremly good form to go to a meet - you turn up and have fun.
At least that's how I see it.
Overall powerlifting has much more the aspect of a sport then bodybuilding has.

Edit: And after 8 or so years no breaks going to the gym I am so fucking sick of dieting of alwasy watching what I eat of always watching how my training goes - I just want to have fun again.
And if that means that I loose the first 2 abs that are showing after loosing a lot of fat recently well fuck it so be it I can deal with that - as long as I don;t get a huge belly I am ok with that.

[Van_Bilderass]

I fully agree with you.

The reason I said I lifted like a Powerlifter (unintentional) was that I never could stick to the same old routine but I was always looking for fun workouts that went around the three core DL SQ BP.
I just recently took a look at me and how much fun I have in the gym and then decided I need to have a very new approach - thats when I first time looked into powerlifting what it means and most important I was never aware that it can be as complicated as BB alwasys was for me for excample I had to relearn how to bench and DL all over again which is extremly exciting to me - Food and all included.
Well but than again, it all swings in roundabouts.

Look all I am saying (and I don't want any missunderstandings) I have just started to get interested in powerlifting (wish I would have done it earlier) all I am saying is, for somebody like me who will hopefully never ever have to take drugs this is the ideal sport, we all know if your genetics are average there is only so far you can go naturaly on a BB level and the fun stops there.
But as a powerlifter you should have all the fun in the world, sure you gonna hit your all time best but you can keep trying, you don't have to be in extremly good form to go to a meet - you turn up and have fun.
At least that's how I see it.
Overall powerlifting has much more the aspect of a sport then bodybuilding has.

A powerlifting mindset is very good for anyone that doesn't have good bb genetics (such as myself), whether they use drugs or not. It's hard to see changes in the mirror but as long as your numbers improve you know you're progressing. If loads increase muscle increases as well, even if the mirror doesn't say much. It's much more fun if you have tangible goals for every workout.

[Stark]

A powerlifting mindset is very good for anyone that doesn't have good bb genetics (such as myself), whether they use drugs or not. It's hard to see changes in the mirror but as long as your numbers improve you know you're progressing. If loads increase muscle increases as well, even if the mirror doesn't say much. It's much more fun if you have tangible goals for every workout.

cool we agree

I also have to say (and I have worked out in the perfect powerlifter gym the Hercules in Dublin) I find the general people powerlifting a lot more fun the most bodybuilders I have meet.
There seems to be a greater sense of camaraderie.