Suicide Sprints, Being a New Dad and How Not to Be LimpQuestion: Im a big fan of you, your articles, and all the knowledge that you share on the internet. I finally signed up to the local gym and starting Monday I'll be going back. It has been about 3 1/2 years since I've been back at the gym and I have 3 quick questions that I just want to run through you to see what advise you have for me. 1. For the first few months Im going to be doing Matt Rhodes template called "Getting Ready to Powerlift" (http://www.elitefts.com/documents/getting_ready.htm). Now I also want to do the North Of Vag, but since its been years since I've been to the gym do you think its best I wait a while maybe a few weeks and get my body used to training and then start running hills after each training session? I'll be training 3x a week. 2. Now I will drink a protien shake after each training session, when I'll be doing the hill sprints after each training session should I drink the shake after the lifting? Or after I run the hills? 3. My last question is about a article I saw you post I believe on tnation.com, you said you drink a shake before each meal. Why is that if you dont mind me asking? If I'll be eating 3 meals a day and having a shake before each meal, would be that enough? Thanks again for answering my questions, I hope I hear back from you soon about my questions. Answer: 1. I think you should quit fucking around and start training; it doesn’t matter which “template” you choose as long as you choose the one that you are going to stick to. You aren’t made of glass so stop acting like it. US troops didn’t storm Normandy so you could limp into training. 2. After you run hills. 3. This is explained in the 5/3/1 book and in the TNation article (titled NOV diet). Your eating plan is fine; I did that same thing for most of my high school life and it worked very well. ----------- Question: I have no acess to a squat rack in my current gym and the nearest gym to have one is out of my budget and quite far away. There is however a smith machine in my current gym so I am performing smith machine box squats instead, will theis make or break the programme?
Answer: You are welcome to use the Smith Machine but I wouldn’t. I’d just do lunges, one leg squats, deads, etc. I’d rather leg press than use the Smith Machine. ----------Question: I'm a recent convert to the 5/3/1 program and have started the Beginner modification you outlined in the blog previously. My unit is still on the old style Army PT test that test for maximum push up repetitions in 2:00 minutes. How would you recommend programming pushups into the 5/3/1 beginner template?
Answer: Train like you play – do chins/pushups/dips/back raises/GHR every single training day (this includes lower body days). It is not going to kill you and you will make great gains provided you believe in your training. Since you are going to be running, make sure you train that too. -----------Question: I bought several of your shirts and I wanted to wear one of them when I compete throughout the year. Once at the Texas Police Powerlifting meet and 2 more meets in Texas after that. I wasnt sure if I had to ask for permission or not. Thanks
Answer: You have my blessing; good luck with the competition and be aggressive and smart. ----------Question: Hello Jim! I'm a big fan of you from Brazil. Being a BJJ fighter, conditioning is very important for me, so I would appreciate your opinion about suicide sprints for conditioning and their effect on knee/ankle health. I'm asking this beacuse my backyard is very appealing to do them. Thanks bro!!
Answer: Effect on knee/ankle health? Holy shit – I can’t imagine how awful shape someone would have to be in where suicide sprints would fuck up their ankles and knees. It’s like someone who is so “diet conscience” but their body is so awful it kicks back a couple cookies. Run, my friend. Even if they be suicide sprints. I don’t know who is filling your head with this non-sense but it sounds like you may want to sever ties. This sounds like forum-talk. -----------Question: Hi Jim, Just welcomed my first child into the world and taken three weeks off training. I was doing the three times a week, full body 5/3/1, and it was going well. I’m planning to return to that next week, with training maxes reduced 10 per cent from last cycle. Since I understand you have been through this twice now, I was wondering if you had any advice for training during this early fatherhood period (other than take it easy)? Perhaps just get prescribed reps for a while? Answer: Train two times/week, back off the training max and THE GOAL is to get minimum reps (but you can go for more). Assistance work is whatever you want to do; do nothing or do something as it doesn’t matter that much because it is assistance work. Do some tuggin’, maybe some ab wheel. Day One – Deadlift/Press Day Two – Squat/Bench Press
You will be fine. Congrats on being a dad and make sure to heed this: you and your wife (or girlfriend) have to put each other first. YOUR RELATIONSHIP is the rock of the family. The child IS NOT THE CENTER OF YOUR WORLD. This is what everyone fucks up. I’ve been on that losing battle myself. But that is what happens when people get fat and lazy and suck at life. ----------Question: I appreciate all you've done for the lifting world, people around you and just athletes in general. I just want to listen to some distorted guitar noises while I train, you clearly know your shit .. Suggestions?
Answer: If you wanted distorted guitar noises, I recommend SunnO))) – but I’m not sure if you want to listen to drone when you train. You are going to have to be more specific. Lately, I have been training to Magrudergrind, Napalm Death, Darkthrone, Gaza, Electric Wizard, Marduk and whatever else seems to curl my burl. ----------Question: In your post "All About the Bench Press" (http://www.jimwendler.com/2012/01/all-about-the-bench-press/) you talk about a Press/lateral/rear lateral giant set that can be used when heavy pressing causes shoulder pain. I looked through all of the Blood and Chalk articles I could find on T-Nation, but could not find the one containing the shoulder set you describe. Could you detail the shoulder set on your blog? Answer: The following is to be done in one giant set:
- Press x 10 reps Side Raises – 10-20 reps Rear Raises – 10-20 reps