Speaking of—did you buy and read the books? Or at least 5/3/1 Forever?
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In the beginning of your log, you said you’ve never really trained deadlifts and squats before. How much weight are you squatting during your widowmaker sets?
You can follow any assistance work package you want, so long as it doesn’t interfere with your main 5/3/1 work - Jim makes a point of this. If you need more volume, do more volume - but when your lifts start faltering (as in you aren’t hitting your prescribed weight/reps), this is a sign that your assistance work is messing up your main work.
Base 5/3/1 is just a progression model for the big 4 (or any other lift you choose).
P.S There’s nothing wrong with not enjoying a new type of training, but at least have the fortitude to follow through a whole mesocycle… if you can’t do that, I don’t see how you’re going to follow anyone’s plan.
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This is something that took me a long, long time to figure out. I thought I was working hard on deadlifts and squats, but until I legitimately failed a squat set (it’s happened just one time in over 4 years of lifting)… I realized I wasn’t even CLOSE to pushing sets hard enough. I think being able to work hard is a skill that needs to be learned.
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@SvenG thanks for sharing transformation!
Totally skipped that max rep set on squats, will redo now more intense next time. And yeah, haven’t fallen down
Dude: you have a training log. If you log your training, we can catch these mistakes
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Guys, I have a quick question regarding to 5/3/1. We all know there are so many options to run it, I just wanted to know whats your opinion on doing first week: 3x5 second 3x3 and third: 1x5 1x3 1x1. Implementing also widowmaker set.
That is something I might do while trying to lose weight.
Aren’t you following the specific hardgainer plan? Just do it the way he lays it out there. The magic really is in just doing the work, man. You are thinking far too much. My intention with laying the little campaign plan out was sincerely that you would just be freed to do exactly what was written.
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I have a question. How would it be like if I start new log or continue on this one, sharing my workouts, like reps/sets/weight, diet and goals, while training on modified previous split chest/shoulders, back, arms, legs (maybe throwing one more additional day for legs). Will implement deadlifts and work on my squat mobility.
P.S. : I mean by this not following any specific program to letter
that would be great
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I feel like you have an interesting strategy of wanting to employ the same methods that were previously not getting you the results you were wanting.
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Personally, without any disrespect or offense (can’t stress this more enough) I’m not used to any kind of like strict training program where you are going to do for example 11 reps I dont know incline bench than do 13 reps on this and that… basically I love to have a log, like I always used to have and have like exercises that I’m gonna do, but if I can get like 12 reps instead of 10 I’ll do that. If I don’t feel like doing heavy bench day, I’ll replace it with heavy dips 5x5 for example and then do incline bench for example for more reps like 12-15…
These programs are like, do: Preacher curl, then barbell reverse curl, then Leg-press calf raise, then Lying leg cur, then Back squat (copied from I Bodybuilder program, shoulders phase)… personally I find it weird… Maybe that’s also the reason why my measurements haven’t changed much in a year (although I’ve gained strength and 10kg).
Should I try to find a program which is going to be more oriented as my old split (chest/shoulders, back, arms, legs) but with some sort of pattern to follow or should I continue with previous split. Cheers
The things you ARE used to were failing to achieve the goals you wanted, no?
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You going back to your old training is like going back to a girlfriend you know is going to cheat on you… it might seem appealing because it’s comfortable, but you know in your heart that it’s not going to work out.
You came here asking for help, but seem to be refusing to accept it… I don’t understand.
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I feel in my heart that it is going to do job, if I push harder…
Those are absolutely the words of someone in a bad relationship
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can you please elaborate I don’t get it
“I can change him/her”
“If i just try a bit harder, this time will be different”
You know your old approach won’t work because you’ve tried it, and it doesn’t. I personally think 531 was a poor fit for you. It absolutely works, but it needs someone to buy in for an extended period of time. I think you should explore prewritten programs by established trainers though, try and find one that makes sense to you and get after it.
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Thanks for clarification and advice. Appreciate it
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I think you should go ahead and keep your log and be precise about what the reps, sets, and exercises that you do. Then in a couple of years when you still haven’t made progress we can go back and see your log and explain it.