Wendler - Building the Monolith

[CAswole]

So today i have begun my new 6 week routine. It is designed by Jim Wendler and its called ' Building the Monolith'. Building the Monolith - 5/3/1 for Size
I personally have always been a Wendler fan and have run 5/3/1 for years with good results.
I have made only a couple of tweaks to this to fit me personally as i can't do chins right now due to a strained elbow so its neutral grip pulldowns and ive substituted the 3rd workouts overhead press with close grip board presses because one, my shoulders get irritated with too much overhead pressing and 2 i just love board presses for my triceps. For me this program is just what im looking for now. Ill run it for the 6 weeks and reevaluate and see if i want to continue. I did the first workout today and my legs are fuckin toast but i feel great.

 

[franchise24]

I want to try one of Wendlers 5/3/1 programs.

 

[CAswole]

I want to try one of Wendlers 5/3/1 programs.

Yea i like them. They are simple and effective. I like the programming and it works for me.

 

[Luffy]

So today i have begun my new 6 week routine. It is designed by Jim Wendler and its called ' Building the Monolith'. Building the Monolith - 5/3/1 for Size
I personally have always been a Wendler fan and have run 5/3/1 for years with good results.
I have made only a couple of tweaks to this to fit me personally as i can't do chins right now due to a strained elbow so its neutral grip pulldowns and ive substituted the 3rd workouts overhead press with close grip board presses because one, my shoulders get irritated with too much overhead pressing and 2 i just love board presses for my triceps. For me this program is just what im looking for now. Ill run it for the 6 weeks and reevaluate and see if i want to continue. I did the first workout today and my legs are fuckin toast but i feel great.

In template when it says 90x5,90x5... does that mean 90% of TM?

 

[CAswole]

In template when it says 90x5,90x5... does that mean 90% of TM?

Yes 90% of TM. However it is recommended to figure your Training max at 85%. So if your bench 1rm is 400lbs take 85% of that number which would be 340 and do your percentages off that number

 

[Luffy]

Yes 90% of TM. However it is recommended to figure your Training max at 85%. So if your bench 1rm is 400lbs take 85% of that number which would be 340 and do your percentages off that number

ok thanks, so in the first week is 5x5 with 90% of TM?

 

[pitbull]

I like these programs for the big three lifts and sometimes use them with my reg program for lift numbers. here is a good free calculator

Black Iron Beast - 5/3/1 Calculator

 

[CAswole]

ok thanks, so in the first week is 5x5 with 90% of TM?

Yes sir. For Deadlift i found i had to do my TM at 80%. Was just too heavy for me to get 5x5 but play around with it and see how you feel

 

[OccupyGeorge]

I use Wendler's 5/3/1 every winter to get my numbers up and to start my bulk.
Really has helped me with thickness.
My favourite program.

 

[CAswole]

Ive started week 2 and im glad that the workouts are only 3 days per week. Im totally wiped out. Lol

 

[OccupyGeorge]

I'm on week 2 as well but I'm doing 4 days a week. Bench , squat , military, deadlift using the progression charts with accessory work after.
I'm not doing the 'Building the Monolith' version I'm using
5/3/1: The Simplest and Most Effective Training System to Increase Raw Strength

I've used it before it help me increase my deadlift to 560 last winter

 

[CAswole]

So im 4 weeks into this program and my weight is back up to where it was almost before i quit juicing. The only thing i can think of is the heavy diet of squatting in this program is making the difference. Not doing anything crazy with my diet but the pounds have begun to come back on. Anyone else have this experience? I used to think the saying "if you want bigger biceps, squat" was kinda corny, but no more...

 

[pitbull]

there is always full body benifits from moving large amount of weight. Just standing with heavy squat weight will tax all the smaller muscles. this is alos true of dead lifts. the increased volume from the program will just mean everything is working more

 

[showstoppa]

So im 4 weeks into this program and my weight is back up to where it was almost before i quit juicing. The only thing i can think of is the heavy diet of squatting in this program is making the difference. Not doing anything crazy with my diet but the pounds have begun to come back on. Anyone else have this experience? I used to think the saying "if you want bigger biceps, squat" was kinda corny, but no more...

Are you doing the diet he prescribes with it? Gonna run 4 cycles of this during the winter prolly.

Start the three month bbb challenge march 1st to try and stack some muscle on.

 

[CAswole]

Are you doing the diet he prescribes with it? Gonna run 4 cycles of this during the winter prolly.

Start the three month bbb challenge march 1st to try and stack some muscle on.

No but im eating a similar amount of food. Not the same, but similar. U gonna try it?

 

[showstoppa]

Yea kinda. Gonna run the program as written for 4 cycles but diet will be lean gains style with carb cycling but I will have huge calorie swings. So on lifting days I will be at like +50% on calories and high carbs low fat. Rest days, -20% calories, no carbs and high fat. Protein is extremely high both days.

Also will be doing the 16/8 Intermittent fasting part of the diet and will be doing fasted walks daily. Will adjust calories as needed. Hoping to gain 0.75lbs per week which should be almost all muscle.

Haven't decided cycle yet but prolly test, deca, then I will go full on lean gains and do reverse pyramid training and so the recomp for 6 months working strictly on aesthetics.

 

[CAswole]

Yea kinda. Gonna run the program as written for 4 cycles but diet will be lean gains style with carb cycling but I will have huge calorie swings. So on lifting days I will be at like +50% on calories and high carbs low fat. Rest days, -20% calories, no carbs and high fat. Protein is extremely high both days.

Also will be doing the 16/8 Intermittent fasting part of the diet and will be doing fasted walks daily. Will adjust calories as needed. Hoping to gain 0.75lbs per week which should be almost all muscle.

Haven't decided cycle yet but prolly test, deca, then I will go full on lean gains and do reverse pyramid training and so the recomp for 6 months working strictly on aesthetics.

Very cool dude sounds like u got it worked out. I tried reverse pyramiding myself once and didn't like it, always felt like i was setting myself up for injury. But different strokes ya know

 

[CAswole]

Re did my training maxes for this week. Fuck man these workouts are killer. Im loving squatting twice a week.

 

[showstoppa]

Very cool dude sounds like u got it worked out. I tried reverse pyramiding myself once and didn't like it, always felt like i was setting myself up for injury. But different strokes ya know

It's not my favorite way to train except while cutting. Allows me to push the top set while still fresh.

Have you tried any of the other variations in his beyond 531 book? You should get the book if you haven't yet.

 

[CAswole]

I have done regular 531, 531 for powerlifting and now building the monolith