Not to go off on another rant, but the man is up the walls at the minute so try leave him be till he is back to normal.
Thanking you !
[quote]UFgator11 wrote:
Hey CC, i talked to you a little over a month ago about a poorly designed program from a magazinei had been doing. iām doing a 3 day split now 6 days a week- chest/back, shoulders/arms, legs/calves, repeat. bench rep weight is up 20 lbs, deadlift is up 30 lbs, military bb is up 30 lbs, squat is up 20 lbs. i just wanted to say thanks for the input[/quote]
No problem, keep at it and donāt forget to occasionally slow down the pace to 3 times a week or so (keep your 3-way for that) just to give your body a break.
Have fun!
[quote]GrindOverMatter wrote:
Cephalic Carnage,
Is any variation of 531 worth doing if you canāt include a bilateral squat movement with your excercise rotation? i have some injury issues and i think im going to have to focuss on single leg work for the next LONG TIME before it ever gets balanced out. Im interested in checking out one of your variations on 531, but i wonder if thereās any point if i can only do single leg work. (id probably do the single leg barbell squat movement decribed in that recent article on hereā¦the one with the back leg elavated on a bench) What do you think?[/quote]
If youāre injured, just give your lower body a rest and train what you can.
[quote]ALKoHoLiK wrote:
Hey Cephā¦
Iāve notice that I squat a lot better with a low bar squat. I was wondering is low bar squatting going to impede or get me as much muscle growth as high bar?
Thanks[/quote]
Low bar usually means that youāll be leaning forward more, so pay attention to keeping your low-back arched.
Where emphasis is placed on your musculature is more dependent on stance and depth, but donāt worry. Get enough volume in and break parallel and your legs will grow plenty (provided that you keep getting stronger and that you eat enough).
[quote]ajweins wrote:
CC-
Just wanted to say I am loving 5/3/1. After skipping the deload my reps per percentage have actually increased. Now it is making me tempting to run 3 cycles before a deloadā¦ 
[/quote]
Do at your own risk
Hey, at first it wonāt bother you. As I keep saying, itās a thing that comes back to haunt you after some time, not right at the beginning.
Glad you like 5/3/1 though, Jimās system is really here to stay, it seems.
[quote]csjesse wrote:
Just post it here
Day 1- Chest and back- reps are done 4010 (lowered in 4, up in 1)[/quote] If youāre still fairly weak, slowing the negative down to 4 seconds is going to make progression a lot harderā¦ You can do that later, when the weights become so heavy as to be really dangerousā¦ But for now 2-3 sec are fine, i.e. a 3-4 count (not seconds) in your head or just lift explosively and control the negative. [quote]
*2 minutes rest between set, alternating A1 and A2 (bench, 2 min rest. Then pull ups. rest. back to bench, etc)
A1. Incline barbell bench (5, 4, 3, 2, 1) *i.e. 185, 195, 205, 210, 215. [/quote] 5-4-3-2-1 ? Bit heavy to use as a standard rep schemeā¦ Perhaps if you kept changing exercises/cycling them ala westside or so, but reallyā¦ [quote]
A2. Wide Grip Pull-Ups (weighted) (5, 4, 3, 2, 1) *same idea
2 minutes rest between set.
B1. Flat dumb-bell bench- 3x10
B2. Chest supported row, or cable row- 3x10
1 Minute Rest.
C1. Parallel bar dips (lean forward to emphasize chest)- 2x10 [/quote] Even more pressing after all the heavy work? hmmm. [quote]
C2. Chin-ups- 2x10 (or as many as you can)
Day 2- legs (same rules as above)
A1. Barbell Squats (NO smith)- (5, 4, 3, 2, 1)(Below parallel)
A2. Leg curl machine- (5, 4, 3, 2, 1)
B1. Traditional Deadlift- 3x8-10 [/quote] After leg curls? Huhā¦ [quote]
B2. Standing barbell good mornings- 3x10 [/quote] No way. Squats, Deads and GMās? supersetted as well? Whoa whoa whoa. [quote]
C1. Leg press feet placed high up- 3x15
C2. Barbell lunges- 3x10 (each leg) [/quote] You really are trying to kill yourself here, are you ? 
[quote]
Day 3- arms, and light shoulders
A1. Close-grip bench press- (5, 4, 3, 2, 1)
A2. Standing bar-bell curls- (5, 4, 3, 2, 1) [/quote] You will either mess up your wrists and end up with stress-fractures in your forearms, or youāll tear your biceps. Or all of those together. [quote]
B1. Dips (stay upright to place more emphasis on triās)- 3x5 (heavy) [/quote] Dips againā¦ You have so much pressing in this routine, and one of the most shoulder-unfriendly exercises twiceā¦ [quote]
B2. Seated dumb-bell curls on 45 degree incline- 3x5 (heavy)
C1. Standing lateral dumbell raises- 2x10
C2. Shrugs- 2x10
I thow abs in after arms/shoulders, and calves after legs.
Whatcha think?[/quote]
I think youāve just read some poliquin book or article and are too eager to include every other principle heās ever come up with
Really though, that routine doesnāt look like something made with longevity of the lifter in mind, among other things.
You want a 3-way, okayā¦ We can do that, but a 3-way with higher frequency than usual is harder on the tendons and joints and overall recovery, so youāll have to balance all that out via exercise selection and volume control.
Another thing is that the more tired your back is, the worse your tightness/setup and barpath on your presses will be. Something to think aboutā¦
Ah, forgot the guys on page 22 again, sorry, next time fellas
csjesse: Have a look through the last 5 pages or so and the ābodypart once weekly?ā-thread in the T-Cell for some inspiration. Iāll write something up for you next timeā¦
Thanks for the critique! Wellā¦ now Iām glad my squats/DL arenāt over 300 yetā¦since Iāve been doing them on the same day.
Iād like to do a 4-day split, since I have the time. Also, I didnāt write up this routine (Iāll paste the routine I did write at the bottom).
Havenāt read anything by poliquin, but I have read BBB, a bit intimidated by it to be honestā¦
Anyway, hereās the routine I had conjuredā¦ Let me know if I should edit that or work on a new one from scratch!
[legs]
Leg Extension 4x
Squats 3x
Leg Press 3x
Seated Leg Curl 3x
Lying Leg Curl 3x
[back & biceps]
Chins 3x
Close grip pull downs 3x
Dumbbell rows 3x
Hyperextension 3x
Barbell preacher curls 3x
21s 3x
Incline dumbbell curls 2x - failure
[chest & tris]
Incline barbell/dumbbell 4x
Flat dumbbell 3x
Pec flies 3x
French curls 4x
Palms up wide grip pushdowns 3x
Triceps pushdowns 3x
[shoulders]
Shoulder press 4x
Dumbbell lateral raises 3x
Standing uprights 3x
Shrugs 3x
Did abs and calves every dayā¦4 days/week, 1 on 1 off.
[quote]300andabove wrote:
ajweins wrote:
CC-
Just wanted to say I am loving 5/3/1. After skipping the deload my reps per percentage have actually increased. Now it is making me tempting to run 3 cycles before a deloadā¦
Do not do that, donāt even joke about it 
Wendler will kick your ass.[/quote]
Haha. Add that on to the fact that I may or may not have increased my deadlift and military press maxes by 25 and 15 pounds instead of 10 and 5, and I am sure he would. hehe
[quote]Cephalic_Carnage wrote:
GrindOverMatter wrote:
Cephalic Carnage,
Is any variation of 531 worth doing if you canāt include a bilateral squat movement with your excercise rotation? i have some injury issues and i think im going to have to focuss on single leg work for the next LONG TIME before it ever gets balanced out. Im interested in checking out one of your variations on 531, but i wonder if thereās any point if i can only do single leg work. (id probably do the single leg barbell squat movement decribed in that recent article on hereā¦the one with the back leg elavated on a bench) What do you think?
If youāre injured, just give your lower body a rest and train what you can.
[/quote]
im not actually injured though
its just an imbalance/problem with glute firing that makes my right knee dip in (check my profile for an old video of this) what say you after that info?
Hey C_C, i found a blog by a guy that you may find interesting (or at least entertaining). I canāt post it (filters, for the loss) but if you look at a blogspot website blog called āchaosandpainā you will probably find the blog Iām talking about.
First off- I think you will enjoy reading it (it goes back to Feb) because it basically involves a strong lean dude putting up shitloads of weight, all the while talking shit about Rippetoe, Mentzer and other topics. Also, the training methods/philosopies, etc. are interesting in that the rep schemes, split, nutritional approach and so forth are against most of the grain. It reminds me of the way Alpha trains and they have similar results (not overly heavy, but very strong, muscular and lean as natural trainees). If you can wade through the bravado and hyperbole there are some really interesting points of view, and the guy has the results to back it up. He shits on things like 5x5, āhypertrophyā rep ranges, working muscles once weekly, Starting Strength, among other things. Since I have no problem suggesting a beginner use Rippetoe I found that particularly interesting and he makes valid points.
This is what wouldāve been in the pm I alluded to you in another thread earlier this week. I know that the frequency is something that gives you pause (unless iām reading previous posts wrong), but there is something very appealing to me about this sort of training, but of course Iām curious as to your thoughts.
Also, I got my MRI results today and there is no tear in my shoulder. Iām psychedā¦4-6 weeks of rest, ice, PT and I should be fine. Iām relieved. Just bone edema, muscle/tendon strain, etc. Nothing major.
C_C:
Thanks for all your help given relating to the options available from the 5/3/1 routine, its really helped alot. Iāll try and keep this short and sweet; Iāve been a long time lurker on this website, so Iām sorry that my first post is asking alot.
Iām very interested in the templates on page 13; where it was bis+legs+abs on 1 day, rest of upper body on other day, so you had the bench,squat,DL and OHP days from 531 but with a BB type approach with the accessory lifts.
Iām currently trying to put together some cycles for the program and I one of my questions is:
Would you change the accessory lifts at the end of a 4 week cycle? So say if I had 3 different 4 week cycles for the different 531 movements eg.Cycle 1: squat, C2: front squat, C3: box squat. Should the accessory lifts be different in each cycle?
I thought maybe having 2 different options so Accessory 1 and Accessory 2, which would lead to:
C1: Acc 1
C2: Acc 2
C3: Acc 1
C4: Acc 2
C5: Acc 1
and so onā¦
I hope this makes sense, but just to make sure:
Squat Day. C1-Acc 1
Alt. DB Curls
Back Squat 531
SLDL
Hang Leg Raise
Squat Day C2-Acc 2
Pinwheel Curls
Front Squat 531
GM
Roll-outs
Squat Day C3-Acc 1
Alt. DB Curls
Box Squat 531
SLDL
Hang Leg Raise
And so onā¦
Some stats in case:
6ā5 226lb
Squat: 350
DL: 460
Bench: 285
MP: 200
Row: 240
I train at home alone, I donāt have any machines
hey cc i have a new problem and was wondering if you could help out.
ok first off when doing rack pulls waht level should i put it at because i sometimes play hockey the following night as less sore of a low back as i can get haha also any tips on rack pulling because i suck at them compared to deads.
[quote]Cephalic_Carnage wrote:
1st set 165*5 Also looks like youāre using the narrow 5/3/1 loading parameter template.
Iād try the other one if I were you (especially for squats and deadlifts and suchā¦ Jim uses it as well, as far as I know):
Wave 1. Warmup, 65%x5, 75%x5, 85%x5+
Wave 2. Warmup, 70%x3, 80%x3, 90%x3+
Wave 3. Warmup, 75%x5, 85%x3, 95%x1+
Wave 4 (Deload) - 60%x5, 65%x5, 70%x5
[/quote]
Just found this whilst looking for that 5/3/1 template. You answered one question in this post already by saying use this for the main lifts (bench, dead, squat, millitary) and ramp the other work for those muscle groups.
If anyone could tell me, at the end of wave 4, do you test all you 1rm again so you that the 65%/75%/85% of week 1 are higher than the first time you did the 4 waves. Or do you just log everything and add like 5lbs to the 65% you first started with?
Thanks in advance
edit: Found in some thread (probably the wendler one) to add 5lbs onto the max of your upper and 10 on your lower each 4 weeks.
Hey C_C,
great thread so far, iāve read up to page 15 so far. Anyway, I was just wondering, Iām currently doing fasted steady state cardio in the AM. I typically lift around 8pm. This is due to class and my scheduling. Iām a university student. I read a lot of your stuff on the diet. If I train this late and I sleep around 2-3am everyday, should I skip eating carbs post-workout?
[quote]The.Mentalist wrote:
If anyone could tell me, at the end of wave 4, do you test all you 1rm again so you that the 65%/75%/85% of week 1 are higher than the first time you did the 4 waves. Or do you just log everything and add like 5lbs to the 65% you first started with?
Thanks in advance[/quote]
x2.
Googled 5/3/1 searched several sites, and never found this out.
[quote]trextacy wrote:
Hey C_C, i found a blog by a guy that you may find interesting (or at least entertaining). I canāt post it (filters, for the loss) but if you look at a blogspot website blog called āchaosandpainā you will probably find the blog Iām talking about.
First off- I think you will enjoy reading it (it goes back to Feb) because it basically involves a strong lean dude putting up shitloads of weight, all the while talking shit about Rippetoe, Mentzer and other topics.
Also, the training methods/philosopies, etc. are interesting in that the rep schemes, split, nutritional approach and so forth are against most of the grain. It reminds me of the way Alpha trains and they have similar results (not overly heavy, but very strong, muscular and lean as natural trainees).
If you can wade through the bravado and hyperbole there are some really interesting points of view, and the guy has the results to back it up. He shits on things like 5x5, āhypertrophyā rep ranges, working muscles once weekly, Starting Strength, among other things. Since I have no problem suggesting a beginner use Rippetoe I found that particularly interesting and he makes valid points.
This is what wouldāve been in the pm I alluded to you in another thread earlier this week. I know that the frequency is something that gives you pause (unless iām reading previous posts wrong), but there is something very appealing to me about this sort of training, but of course Iām curious as to your thoughts.
Also, I got my MRI results today and there is no tear in my shoulder. Iām psychedā¦4-6 weeks of rest, ice, PT and I should be fine. Iām relieved. Just bone edema, muscle/tendon strain, etc. Nothing major.[/quote]
Glad to hear that it was nothing serious.
Iāll read that log as soon as I have the timeā¦ Unfortunately, everyone in my area suddenly seems to require my servicesā¦ Got 2 interesting cases here, guys with conditions that may make lifting and especially eating right really difficult. Not yet certain how to sort that outā¦
May well be out of my league, but Iām friends with a bunch of the docs around here who might be able to help.
hello cc. yeah my diet sux at the moment coz i still cant digest lots of food.(this is y im so low bodyfat atm). i will start going heavier soon on my lifts.i have big heart on small frame.(dont wanna push 100% just yet, 2 more months i will go all out) ive been doing chest and back twice a week.
heavy load on inclines in one day, and slightly higher reps on flat later on the week. i do rows heavy low reps and later on the week i do higher reps and all pulldowns and chins. shoulders legs arms once a week. i do have sum medical issue. il put this up here so if anyone has any input please do so.
i had cancer 6 years ago. did chemo for 5 months responded well. later that year i had to get the tumors removed. had 3 of them.(cancer still visible). the problem was that chemo had burned the cancer and got stuck to my kidney, abdominal wall and on my lats, so they removed 1kidney, removed muscle from my abs n lats.
i also dont produce as much testosterone as normal male (other organ removed)doc said testosterone low. this is the reason i lost intestine this time around. scar tissue build up from that big operation. i also sometimes get pain on my ribcage as they went through my ribs, cut cartilages between my ribs to get to my kidney from the front(surgical clips in place).
when i do go 100 per cent i would like to start fresh. so if you got any ideas cc please let me know. thanxā¦
[quote]Cephalic_Carnage wrote:
trextacy wrote:
Hey C_C, i found a blog by a guy that you may find interesting (or at least entertaining). I canāt post it (filters, for the loss) but if you look at a blogspot website blog called āchaosandpainā you will probably find the blog Iām talking about.
First off- I think you will enjoy reading it (it goes back to Feb) because it basically involves a strong lean dude putting up shitloads of weight, all the while talking shit about Rippetoe, Mentzer and other topics.
Also, the training methods/philosopies, etc. are interesting in that the rep schemes, split, nutritional approach and so forth are against most of the grain. It reminds me of the way Alpha trains and they have similar results (not overly heavy, but very strong, muscular and lean as natural trainees).
If you can wade through the bravado and hyperbole there are some really interesting points of view, and the guy has the results to back it up. He shits on things like 5x5, āhypertrophyā rep ranges, working muscles once weekly, Starting Strength, among other things. Since I have no problem suggesting a beginner use Rippetoe I found that particularly interesting and he makes valid points.
This is what wouldāve been in the pm I alluded to you in another thread earlier this week. I know that the frequency is something that gives you pause (unless iām reading previous posts wrong), but there is something very appealing to me about this sort of training, but of course Iām curious as to your thoughts.
Also, I got my MRI results today and there is no tear in my shoulder. Iām psychedā¦4-6 weeks of rest, ice, PT and I should be fine. Iām relieved. Just bone edema, muscle/tendon strain, etc. Nothing major.
Glad to hear that it was nothing serious.
Iāll read that log as soon as I have the timeā¦ Unfortunately, everyone in my area suddenly seems to require my servicesā¦ Got 2 interesting cases here, guys with conditions that may make lifting and especially eating right really difficult. Not yet certain how to sort that outā¦
May well be out of my league, but Iām friends with a bunch of the docs around here who might be able to help.
[/quote]
no prob- itās always good to have demand for your services.