Just got the E-Book, havent read all the way through it, so if this is in the book, sorry. I am at work and dont have it here.
I am looking to get stronger, faster and also bigger, I am thinking the Big But Boring is my ticket. Just wondering what accessory exercises I should pick each day. Today I did Mil Press did my 3X5 then did Weighted Dips for 5X10 and DB Rows 5X10. Is that decent? I dont know my weak points because I am generally weak.
Also since I am trying to get faster/ more explosive, I know I have read about people putting Box Jumps in the program, how should I incorporate these?
Also thinking about putting in 1 speed day along with 1 or 2 conditiong days.
Stats are
5’11" 195ish
Bench-285 using 255 for my 5/3/1 Max
Squat-375 using 335 for my 5/3/1 Max
Dead-465 using 415 for my 5/3/1 Max
Military- 165 using 150 my 5/3/1 Max
So I am pretty weak overall and my military is pathetic. Been using WS4SBIII for a while and had some solid success, but have stalled lately and just not looking forward to training. I am looking forward to hitting the gym again now.
THEN figure out the box jumps and speed days (I assume dynamic bench and squat is what you are referring to). Read through the (3) 5/3/1 threads and if I recall, there are mentions of those. I think there is a reason Jim didn’t include speed days in the book and it’s because it isn’t necessary to get bigger and stronger.
[quote]No_Excuses wrote:
…I am thinking the Big But Boring is my ticket. Just wondering what accessory exercises I should pick each day…
[/quote]
Accessory is super easy with boring but big, and will be very useful if you do not know your specific weaknesses except everything. You do your work set, then drop the weight to 50% of working max., and do 5x10 of the same exercise. Thus, on your press day, instead of doing dips you would just press more: Press 3 warm up sets, 3 work sets (3x5 the first week), then 5 sets of 10 at the reduced weight. Do the same with all of the other main lifts.
You would also do one other accessory lift each day, and Jim recommends:
Military day: chinups (alternate these with all of your sets of press)
Deadlift day: something abs like hanging leg lifts
Bench day: db rows 5x10 or as high rep “Kroc” rows (though I have taken to just doing more chin ups alternated with the benching)
Squat day: leg curls 5x10
Then you are done. It will get boring, but it works. And make sure that you do not forget the very important daily assistance work of very high rep fork curls with a full range of motion from plate to mouth, making sure to load the weight at the bottom and deload at the top to emphasize the concentric.
the easiest way to work in box jumps is to do them as part of your warmup on squat and deadlift days, be careful though they can be hard on your nervous system.
also I don’t think you need a speed day on 5/3/1. using a 90% training max your actual work sets percentages aren’t that far off where they would be on a speed day for a raw lifter, just use compensatory accelearation on every rep pushing it as fast as possible and you wont have a problem with speed.
Not knocking your lifts, but at 375 squat and 465 dead the easiest way to get faster is to get stronger
[quote]blake b wrote:
Why don’t you run a few cycles of it as written?
THEN figure out the box jumps and speed days (I assume dynamic bench and squat is what you are referring to). Read through the (3) 5/3/1 threads and if I recall, there are mentions of those. I think there is a reason Jim didn’t include speed days in the book and it’s because it isn’t necessary to get bigger and stronger. [/quote]
I didn’t mean speed days like that, I meant like speed as in running like sprints aka 40 yd dash, etc. Sorry for the mix up.
[quote]No_Excuses wrote:
…I am thinking the Big But Boring is my ticket. Just wondering what accessory exercises I should pick each day…
[/quote]
Accessory is super easy with boring but big, and will be very useful if you do not know your specific weaknesses except everything. You do your work set, then drop the weight to 50% of working max., and do 5x10 of the same exercise. Thus, on your press day, instead of doing dips you would just press more: Press 3 warm up sets, 3 work sets (3x5 the first week), then 5 sets of 10 at the reduced weight. Do the same with all of the other main lifts.
You would also do one other accessory lift each day, and Jim recommends:
Military day: chinups (alternate these with all of your sets of press)
Deadlift day: something abs like hanging leg lifts
Bench day: db rows 5x10 or as high rep “Kroc” rows (though I have taken to just doing more chin ups alternated with the benching)
Squat day: leg curls 5x10
Then you are done. It will get boring, but it works. And make sure that you do not forget the very important daily assistance work of very high rep fork curls with a full range of motion from plate to mouth, making sure to load the weight at the bottom and deload at the top to emphasize the concentric.[/quote]
[quote]kk1977 wrote:
the easiest way to work in box jumps is to do them as part of your warmup on squat and deadlift days, be careful though they can be hard on your nervous system.
also I don’t think you need a speed day on 5/3/1. using a 90% training max your actual work sets percentages aren’t that far off where they would be on a speed day for a raw lifter, just use compensatory accelearation on every rep pushing it as fast as possible and you wont have a problem with speed.
Not knocking your lifts, but at 375 squat and 465 dead the easiest way to get faster is to get stronger [/quote]
Once again, my bad, I sometimes forget this is a POWERLIFTING section and when I say speed that most are going to assume that I mean dynamic days. I meant like acceleration/sprints for speed.
As far as needing a Dynamic Speed day in my lifts, yeah, I definitely dont need that.
Running sprints is covered in the book… in fact, running hills is one of Jim’s favorite things for conditioning.
Here is the direct paragraph from the book. Jim, if you want this taken out, let me know.
Conditioning
The two best things to do are Prowler pushes/sprints, or sprinting hills. This is not hard to do, and it’s not hard to figure out. Just run. If you can, do better or more than you did the last time. Set a goal for yourself in terms of time or distance. I used the number of carries a true workhorse running back would want in a football game. The minimum here is 20. Minimum. Actually, that should be the first half. That’s how I based my goal. If you don’t have access to a hill or a Prowler, sprint with a weighted sled. If you don’t have any of these, I don’t know what to tell you. I don’t care when or how you get this conditioning done, and I don’t care whether it happens on your off days or not. This only time this matters is when you live in the Land of the Vag. Do it when you have time. Make time for it. Just get it done. Nobody ever got strong or got in shape by thinking about it. They did it.
I suppose if you don’t have a sled, prowler, or hill then just run some sprints and do more next time. I guarantee you can find a hill somewhere in a park, etc. Find a street that is hilly and run it. Put your conditioning in where it best suits you whether it be at the end of a workout, later in the day of the workout, earlier in the day of the workout, or on a non-lifting day.
Just wanted to add that EliteFTS’s customer service was awesome. My internet took a shit during the initial d/l, but once I shot them an email, they hooked me up with another d/l right away.
This is what I’ve been doing for several months. I copied this from the conditioning forum.
I live on a hill. I push (more like a jog, definitely not a sprint) it up the hill to a certain point and push it back down. That’s 2 trips. I started with 10# on each post. I did 4 trips the first week. The next week, I add 2 trips (up and down). Every week I add 2 trips until I complete 10 trips (5 up and 5 down). The next week after that, I add 10# to the prowler and start back over at 4 trips.
I originally did this 4 days a week. My hips starting hurting all the time. I changed to doing weighted pushed on lower body days (I do 5/3/1) and unweighted pushes on upper body days. My upper body pushes consist of making the 10 trips with as many trips done at once as possible. Currently, I can do 6 trips (3 up, 3 down) and then 4 trips so I cover the 10 trips. When I can get to where I can do the 10 trips all at once without stopping, I will add either a small amount of weight (5 lbs total or something) or add unweighted trips.
The way I do it now, I have 2 loaded days per week and 2 unloaded (sorta like a deload). My current way is working well but I’m sure I will change it at some point.
Also, pushing it in the grass sucks, especially if the ground is uneven. It also tears up the yard. I push it on asphalt. Smooth concrete is the easiest IMO, with textured concrete being harder than asphalt.
The only change I’ve made is on the unloaded trips, I now push it around the block (slightly more than a 1/4 mile) instead of just unweighted trips up and down the hill.