For what its worth, i also disagree. I can’t think of any template where you pull more than you push, and you probably do more leg work than upper back work on most templates too.
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You’ve always programmed a lot of pressing with very little rows. 5/3/1 is more balanced but you’re just not use to it.
Pullups and facepulls aggravate my neck but rows have always been fine. Make sure your neck remains relaxed and don’t let your shoulders hike up (shrug)
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It makes sense to pull more than push though. The muscles of the back are huge group and supportive to every powerlifiting movement.
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Again, i agree. I’m commenting purely on the idea that 531 is “very upper back intensive”.
Are we talking about 5/3/1 or NSUNS?
this. It’s a lot of upper back work for me.
I’ll watch for that
I’ve been incorporating more rows lately.
both. The recommended (required in the case of BTM) assistance work has a lot of work for me
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BtM is a bit of a unique case due to its focus, but you aren’t wrong about Jim’s not so hidden love for the upper back
A couple of months ago I was talking with a friend of mine about what the 5/3/1 “beach muscles” would be. The list was easy to come up with:
Legs
Traps
Neck
Shoulders
Forearms
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Week 1: Day 3
Bench: 2x12-85lbs, 1x8,6-95lbs, 1x8,5-105lbs
Feet up bench: 1x10-85lbs; 1x7, 2x4- EMOM
DB flyes: 6x10-15lb Dbs
Rows: 1x10-75lbs; 3x10-65lbs EMOM
20min weighted walk- 25lb Dbs
- a bit tired going in but not too bad, definitely feeling it but went smoothly
Week 1: Day 4
Press: 1x5-75lbs; 1x8, 2x5, 12x4, 9x3- 65lbs EMOM
3x(20 incline seal rows+12 db flyes)-15lb Dbs
DB lateral raises: 3x6-15lb Dbs, EMOM
- killed this! a bit diesappointed that I didn’t get more than 6 on the 75set
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Week 1: day 5 (yesterday)
Deadlift: work up to 8 reps at 235; 1x6-215lbs, 1x10-205lbs
Lying leg raises: 3x15
Front squat: 4x8-115lbs, 2x4-135lbs, superset with 10bodyweight lunges/side
RDL: 4x5-135lbs, 3030 tempo
Conditioning: 5x(7 lying leg raises+ 6 db snatches/side-35lb dbs+5goblet squats-35lb db)- 9min; 8min incline walk- 2.7mph 12% incline
- felt good, pretty happy with deadlifts, not a PR but matched reps even though I did deadlifts after squats, this entire workout kicked my arse more than expected
Update:
- met with supervisor yesterday. She’s super happy with me and said I had a decent chance of getting into my target grad schools straight out!!
- hunger has majorly rebounded. I’m easily going over 2k….
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Combining this with your hard training is going to be awesome for your goals
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I like Nsuns, but it’s less lower body volume than what I had been doing.
Should I be worried?
In general, no.
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Week 1: Day 6 (yesterday)
6x(5 devils press-25lbs+30 sec jumping jacks+30sec rest)
4x(1db snatch+2 cleans+3squats)/side-45lbs
35min weighted walk, 25lbs in pack
- felt good and got HR up
This week is going as great as expected:
- Dinner yesterday was amazing
- Meeting with professor today was great. So far, 2 HBS prof have told me that I have a shot of getting in straight out of UG
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Week 2: day 1 (Monday)
Bench: 3x6-105lbs; 1x5-115lbs paused
Front raises: 4x12-10lbs
Feet up bench: 1x16; 1x7, 4x5, 2x4 EMOM, all at 85
Incline press fly things: 1x8-25lb dbs, 1x12-20lbs dbs, 1x16-15lb dbs
Press: 1x13-65lbs!!!; 1x11, 3x6-55lbs EMOM
- great workout, bench went well but really happy with press
Week 2: day 2 (yesterday)
Squat: work up to max rep 185- 10!!!; 5x3-175lbs beltless
Lying leg raise: 5x15
RDL: 4x8, 2x6-155lbs, superset with 10lunges/leg
Rows: 1x10-85lbs; 1x9, 3x7, 3x6-75lbs, EMOM
Bodyweight leg stuff: 4x(10jump squat+10 jump lunges+20air squats+15sec rest); 8x(30sec squats+ 15 sec rest)
- felt amazing, 185 was super smooth and maybe had 1-2 more reps in the tank, rest of it was good too- those RDLs killed grip, I really love the EMOM setup
Updates:
- meeting with prof went well yesterday. He said I had a decent shot of getting in straight out. He’s also a power lifter so he gave me some nice protein snacks
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Week 2: day 3 (yesterday)
Press: 1x9-75lbs; 5x5-65lbs EMOM
Db incline press: 5x10-25lb dbs, superset with 50jumping jacks
BTN press: 5x11-45lbs, superset with 50jumping jacks
- went well enough, happy with press, got HR up a bit
Update
- I’m happy with performance but am very unhappy with how I’m looking. There are pockets of fat that definitely weren’t there when the summer started. I’ll continue this until January. Then do a very slow cut to get down to 103 for testing in May
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Do you plan on competing in powerlifting at some point?
Maybe…
It’s costly, time consuming and I don’t enjoy competition
That surprises me
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I compete with myself. I hate external pressure/cut throat environments
Racing was the reason I quit XC.
Practices were fun and I liked testing myself to hit PRs, but hated being chased
Maybe you just had a bad experience though? I understand some people don’t enjoy the cut throat environment.
If you were the best runner would you still have hated it?
To each their own but you push yourself very hard and compare yourself to others frequently so I imagine you’d very much enjoy the feeling of beating others.
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