So you’ve been doing the basic barbell lifts for a while. You’ve been squatting, pressing, and deadlifting. Maybe you’ve cracked the PCF Programming Code and figure out we do a variation of this every Mon/Wed/Thu.
You’ve been training with us for a year or two, and you’re starting to see the same numbers every week on these lifts.
What’s that mean? It means you’ve tapped out your linear strength potential and that you need to periodize.
The simplest way to do this that fits right on top of our template is Wendler 531.
We’ve tested this out, and we’re consistently seeing great results. Athletes are blowing past their old PRs, seeing good strength increases across the board.
I was stalled on the Squat, Deadlift, and Press for THE LAST TWO YEARS. After 10 weeks of Wendler 531, I PR’d my Back Squat by 20 lbs and my Press by 7.5 lbs.
Several of the PCF Coaches are doing this same program, and are also seeing good results. I tested it out on Wendy W. from 0530 crew and she’s seeing good progress as well.
Here’s Wendy and I’s spreadsheets to give you an idea of how this is applied.
Brian PCF**
Wendy W.
**Note I was doing Power Cleans vice Deadlift, but changed the set/rep scheme after Week 12 as I didn’t see great improvement, which isn’t shocking as Wendler 531 isn’t designed for Oly Lifts.
So I’m ready to roll it out to my morning crew and daytime athletes. If you’d like to get started, post to comments, and let’s lay out a plan for you.
Athletes off the top of my head that would benefit greatly from this:
Bob
Christy H.
Patricia B.
Heather A. (if she ever gets back to the mornings 
John F.
Athletes that are “maybes” in my mind (meaning I’d need to take a look at your PR sheets to see how your lifts are progressing) are:
Lindsey
Scott
Patricia C.
Diet needs to be strong with this. If you’re diet still needs cleaning up, then doing this isn’t going to help.
Update: Doug PCF just sent me his Wendler 531 Template, and I think it’s pretty great. Copy and paste it from here into your own spreadsheet and just enter your data in the yellow.
Update: Check out the New and Improved Wendler Spreadsheet with video.
Ok, I’m in.
I’m interested. My PR page is at http://logchow.wordpress.com/about/ and my regular WOD log is at http://logchow.wordpress.com
Brian — thanks for the info. I’m interested in this (and in getting stronger), but I am starting Jon’s Oly class tonight (MTW for the next 3 weeks). Does it make sense to do this on top of that, or wait?
I’m going to see what happens by the end of next month, now that I’m out of wedding mode and will be finishing the paleo challenge. If my deadlift and squats don’t go up, I’ll give it a try. Besides, I can only take small doses of change at a time. I’m trying to get over the fact that without french vanilla coffee mate and sweet n’ low, my all day coffee drinking committment has gone from being the highlight of my cubicle to just tasting like dog poop.
Brian, I am in. New power diet, new power workouts, new power me. Lets kick this.
Crap, you had to do that. Fine, I’ll do it too. I think the coconut oil has gone to his head- true story. I caught him drinking coconut oil last night with a spoon… Gross.
Don’t forget about me!! I’m up for it. Considering I went DOWN in my 3rm today, I definitely could use some progression.
I’m up for trying it out, but may have to wait. Right now Tes is putting together a 6 week CFE plan for me, and I’ll have to see how its all going to fit in the weekly schedule.
Hey Brian,
If Caitlin is up for the challenge than I am in. BTW – I did not get included on the e-mail. My gym wife aka Lisa Luks forwarded it on and says she will be there in spirit.
A Thousand Apologies Patricia, I just pulled it from who showed up one Monday morning. Thanks you gym wife for me
Should we plan on only Mon/Wed/Thurs? What other supplement workouts should we be doing?
I updated the spreadsheet a little:
http://spreadsheets.google.com/pub?key=0AsEYa6vYhiD7dFVHR3RIdzlXTkNPbkswaWQ4eGdVeGc&hl=en&output=html
Post questions to comments.
i know nothing about google docs — is there a way to save this spreadsheet? maybe download it and save it as an excel file?
Here’s an excel:
http://docs.google.com/fileview?id=0B8EYa6vYhiD7ZDg2NGE3YWEtZDA0MS00ODk4LTliODktZjM0NzU5ODllMWRi&hl=en
Brian – Despite what I said at Tuesday’s WOD, I’m all in for this (as opposed to only doing the press day). However, here’s my question – based on your blog write up above, this seems to be focused on the morning and daytime crew – is there an issue with doing 5/3/1 during the evening WODs? Or does this mean that I have to commit to morning workouts at least 3 days a week?
I’m in. I’ve been out of town – so I haven’t been “avoiding” coming in in the mornings…I just wasn’t here
) I did work out at Crossfit Dewitt (their coach Austin is competing in the Games) and Albany Crossfit (where I had a 10# PR on my DL – hit 165# – but felt like I shoulda done more – and the gals I was lifting with were trying to get me to do more…so there’s def room for improvement!)
I also will need to rein in the diet and sleep…It’s a priority…now that I’m back in town for a while (far as I know!)
Brian- thanks for the help and links. I’m in week 5 right now and all is well. I’ll keep you posted on the new PR’s in a couple months. Also, I’ve been passing the link to this post around VA beach and Eastern Tennessee like crack.
Erik – glad it’s working out and definitely keep me posted. I’ve got an athlete up here with a very similar build to yours and same strengths/weaknesses that I’ve just started on Wendler. Would be good to get your data so I can compare the two of you.
[...] Lift 50% of your 1RM for the barbell movements (or your Wendler prescription) 2) Do 50% of the METCON at 70% speed (or just skip it). 3) Do a TON of [...]
I am going to start this this week. I am working out Mon, Tues, Wed, Friday and Saturdays. Logistically how does this work? Do I just do this when everyone else is doing their lifting?
https://spreadsheets.google.com/ccc?key=0At8L1XKvWYRNdFB4NXRETF9SYXVRdEdxanU5dkVobFE&hl=en&authkey=CKWEst8E
[...] several cycles of Wendler 531, my basic barbell lifts sky rocketed [See "Know When to Say Wendler" and "New and Improved Wendler Spreadsheet"]. I was feeling much stronger on these, and decided I [...]