Different Loading, Same Principles – Jim Wendler

Different Loading, Same Principles

The best thing about having friends, at least in my circle, is constantly trying to outdo the other on the "ball busting" scale.  Pegg is, by far, the greatest though I have gotten the best of him at times.  Most notably at the Maryland Deathfest in which I had him believing the cops were after him.  In order to sell it completely, I asked him to throw himself off our hotel's roof pausing only to wave to me on the 7th floor. I would hate not to say goodbye.  He burst into my hotel room fully believing that several Ohio police departments were looking for him.  He was not amused - yet my bunk mate at the fest, Corey Sias was fully amused to the point of nearly wetting himself. Which is not an exaggeration.  The second best thing about friends is there willingness to try new things.  Here is something new: Week One:
  • 75x5, 85x5, 95x5, 100x1-3 (not a PR), 75 for 5 sets of 5
Week Two:
  • 70x5, 80x5, 90x5, 70 for 3 sets of 5 reps
Week Three
  • 75x5, 85x3, 95x1, 105x1-3 (can go for a rep PR), 75 for 5 sets of 5
Week Four
  • 65x5, 75x5, 85x5, 65 for 5 sets of 5
  As you can see, this is a four week 5/3/1 cycle, using the same TM for all four weeks.  The loading pattern is a bit different; heavy, medium, heavy, light. This is a bit different than any of the set/rep patterns I've used before. The other thing to note is that I only had people use this for 2 lifts (deadlift OR squat and the press OR bench press). With the press and bench press, the First Set Last sets can be taken for a few more sets on weeks 1 and 3.  Keep the second and fourth week AS IS.  Be sure to run this a few times and see which volumes of different lifts on the FSL will help you IN THE LONG RUN - don't go for the pump or try to fit in extra work just to do so. Every FSL set needs to be fast, crisp and perfect. When that fails to be the case, STOP.  Quality over quantity.   Do yourself a favor and listen to Ministry.