My two cents -
It is not about how many total days per week so much as the distance between deads and squats and the volume of those two. The rest - for me anyway - is irrelevant when considering recovery/ fatigue, etc. I don’t have the time to read all of these responses, but if you are having problems why - may I ask - are you doing the extra squatting on Thurs? I usually go much better squatting one day - Benching the next - and deads following that.
I generally do not do ANY squats on dead days. It just does’t feel right putting a bar on my back after pulling heavy. Just me though. For some reason my low back gets fatigued after deads but not squats. Play around with it. If you are hell bent on using full body routines, try some of the others in “Beyond.” The great thing about Jim’s book is, well - Jim may not approve here - but at least I sometimes switch everything even weekly EXCEPT my numbers for the main workout - they keep chuggin along. I generally do this when I am looking for something/ a supporting routine - i.e. BBB, etc to settle into for awhile.
FYI - one of the biggest best changes I have made is ceasing to consider a work week as 7 days and upping it to 10. Think about that for a minute.
Doing both squats and deadlifts in the same workout is totally retarded. If you are going to date two hot chicks you would not do both on the same night, unless it was your birthday. You would double your fun and performance by doing one on, say Monday, and one on Friday. Right?
Deadlifts are the meanest, CNR trashing exercise on the planet. They deserve their own day.[/quote]
Tell that to Andy Bolton and Gary Frank, two of the best deadlifters and all around powerlifters of all time … or, you know, don’t…
[/quote]
Will do.
I don’t think the OP has been competing since 1991 (dats 23 years in case you can’t do the math). nor does he old a past world record in the deadlift.
As a “normal” lifter he will progress much faster, and safer, by giving deads the respect they deserve.
Doing both squats and deadlifts in the same workout is totally retarded. If you are going to date two hot chicks you would not do both on the same night, unless it was your birthday. You would double your fun and performance by doing one on, say Monday, and one on Friday. Right?
Deadlifts are the meanest, CNR trashing exercise on the planet. They deserve their own day.[/quote] guess you haven’t seen BBB 3 month challenge either
Tell that to Andy Bolton and Gary Frank, two of the best deadlifters and all around powerlifters of all time … or, you know, don’t…
[/quote]
Will do.
I don’t think the OP has been competing since 1991 (dats 23 years in case you can’t do the math). nor does he old a past world record in the deadlift.
As a “normal” lifter he will progress much faster, and safer, by giving deads the respect they deserve.
[quote]Hop wrote:
I moved from SS to 5/3/1 several weeks ago following this program:
Mon.
Squat 5/3/1
Bench 5/3/1
Chin/DB Rows
Thurs.
Squat 40%/50%/60%x5
Press 5/3/1
Dead Lifts 5/3/1
I dropped all weights I was doing by 10% and workouts are going well except my lower back is felling a little trashed. On SS I was only doing 1 set of 5 and I am wondering if the extra volume is more than I can handle. I am 55 with past issues with my lower back. Is there an alternative way to program them in doing 1 set each week and still make gains.
Maybe you have other suggestions.
Thanks[/quote]
Just stick with it - this is not a lot of work for the lower back unless you have an injury. You’ll adjust over time.
i have a problem with deadlift volume using 531 as well i was thinking instead of using jokers and fsl to maybe just use second set last for the minimum reps? when i use jokers (even without first set last)my lower back gets fried and i can’t lift as much the next week. On the other hand I tried doing 3s pro and found that it just was not enough stimulus to push the deadlift without the PR set. So finding the right deadlift volume seems to be tricky to people not just me.
[quote]casperthegst wrote:
i have a problem with deadlift volume using 531 as well i was thinking instead of using jokers and fsl to maybe just use second set last for the minimum reps? when i use jokers (even without first set last)my lower back gets fried and i can’t lift as much the next week. On the other hand I tried doing 3s pro and found that it just was not enough stimulus to push the deadlift without the PR set. So finding the right deadlift volume seems to be tricky to people not just me.[/quote]
Give it some time then. If you’re pushing your PR sets hard you’re going to experience some fatigue. For your lowerbody accessory work starting throwing in sets of back raises for 3sets of 15, help build some lower back strength.
I deadlift 540 at 190 bodyweight i don’t think lower back strength is lacking I just think the volume of deadlifting with jokers and fsl is too much…if you look at programs like SS or Texas method they have you deadlift one set and it works for so many people. 531 has worked for me for everything but deadlifts but I am sure it will work just got to find the right amount to do which obviously isn’t easy or this thread(and threads about this very thing) wouldn’t be necessary.