Had 345x5 programmed in for 1’s week and took a video. Def a lot more challenging for me than 305, so just asking again for a form check @flipcollar @oldbeancam @mnben87 @clee78 @ChickenLittle
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Looks good.
Doing a set of 5 has some challenges. Particularly after rep 1.
Looking good.
Maybe try some singles at some point.
Definitely getting stronger.
Thanks, it’s pretty obvious this is much closer to Max than the 305.
I don’t realize it while I’m doing the set, but watching the video, I can’t tell if my back is rounding a bit? I believe rep 3,4 and 5 seem like my back is “giving” a little. Also it seems like rep 4 got a bit out in front of me.
Don’t know if I’m being over analytical, but id like to get this shit right before I go up in weight.
Also, I’d like to do some singles at some point. It’s not really programmed into 531 so I don’t know how I’d go about it. Never done them before/I have no idea when would be a good time to do them or at what weight.
Man why can’t I do that.
You can
Reps looked pretty good. Maybe a bit of rounding, but it looked like the rounding occurred before the weight left the floor. Risk is higher if rounding during the lift.
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Just try 5 singles at 345.
Totally reset after each rep. Don’t walk away. Just a breath or two and go.
Form will breakdown as you near your max, that’s no big deal. If you want perfect form keep the weight lower. If you want to move more weight then your back will round, the bar might drift, your legs might quiver. All ok
405 is around the corner for you.
I’ve run 531 for years , you can mix things around.
Stay with the theme
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So the singles would be
pre set ritual
Rep
Stand up
Breathe 1-2x
Lock in
Rep
Etc?
Makes sense to help get into a good starting position from rep one. It is pretty typical that the first and last rep of a set are the hardest. I’m guessing rep one is difficult because my position may not be good and five is due to fatigue?
Thanks for the help to both of you. I’ll just keep chugging along.
Do a rep. Take a breath or two ( 3 is ok also).
Do a rep. Repeat until desired number say 5.
There’s no specific rules. It’s a bunch of singles done together, with minimal rest. It’s harder than you might think.
You can also for example do 345 for 2 singles , 355 X1 , then 345x 2 singles. Make a pyramid within the set.
Another way would be by time , a rep every 30 seconds or minute for your 5 reps total.
They look good to me. Speed off the floor looks fine. You could tell you were getting tired towards the end, but that is to be expected.
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well, yea. it’s more than 10% heavier. That’s a huge jump, it should feel different.
welcome to the world of fatigue. It’s fine. The most important thing is that your back doesn’t round MORE in the middle of the rep. As long as you brace properly, you’ll be fine. What you don’t want is to start the rep with a very flat back and round it mid-rep. If you start the rep with a little rounding and straighten up from there, it’s fine.
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That looked pretty good to me man. Have you ever tried touch and go deadlifts? Not “bounce the bar off the floor as hard as possible” ones but using a controlled negative, tapping the ground, and reversing back up. I was totally against it for a long time, but started doing it with all my 5/3/1 sets and it’s made a huge difference for back health and strength. It may be odd but controlling the weight all the way down seemed to make me stronger off the floor because it helped me understand the tension you need to transmit power to the bar.
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I have/used to do touch and go exclusively, at lighter weights during the last program I was running. I have always felt that my first rep is always the most difficult to get off the floor so I switched to dead stop to try and get better off the floor.
For my fsl sets I typically do touch and go now as well. Not every single time though as I’ve been mixing in deficits too. I’ll definitely keep that in mind though. I wouldn’t mind doing tng on weeks 1 and 2 of a cycle, then doing dead stop on the 1’s week, just to keep myself honest with the bounce (or hopefully lack thereof) of tng.
I did not know that, thanks for the info. I was under the impression any rounding wasn’t “good”, especially right off the floor.
I like that plan a lot, probably a good way to move forward. Get the muscular benefits of extra tension but still know what you’re actually capable of breaking off the floor. \m/(-_-)\m/
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