When I can buy it, it’s delicious and works just as well as rice if not better. Fruits, honey, and rice are on the same level. It might just be processed carbs that are the issue. I don’t eat a lot of them but I notice when I do
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Sweet potato is relatively low GI (glycemic index). I am not a dietitian but my understanding is that this means it has less impact on blood sugar. Essentially they help reduce or control spikes in blood sugar and maintain insulin sensitivity. Definitely a good thing if you want to gain muscle. Tagging @QuadQueen cause she is better at this stuff than me.
If muffins are making you feel crap I would definitely be dropping them in favor of a better carb source.
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Undoubtedly. Just had some left over from a get together.
This is probably why some mess me up. Pretty sure we have a family history of blood sugar issues.
Thanks!
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Do you have 5/3/1 Forever? If not, please let me know so I can buy you a copy.
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I have it. I probably could take notes and fully comprehend leaders and anchors. I understand the concepts just not the application. I really appreciate you offering though!
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Awesome, glad to hear you’ve got it—it’s an incredible resource!
I’m obviously not JW, and there are others here infinitely more qualified to explain his reasoning, but I was religious about the leaders/anchor cycles in the early days of my own “Year of 5/3/1” and I’m pretty sure I did it right.
Even so, I find myself re-reading—and I mean really reading, not just skimming—the first part of that book pretty often, so I’d just say: Keep at it and it’ll click eventually!
I’m also happy to share my own perspectives based on the past few years, so if there’s something you’re wondering about, ask away!
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Hate to be the “carnivore guy” here…but…
Although that said, there’s a WORLD of difference between a Costco muffin and rice. Like comparing a gas station hot dog to piedmontese grassfed steaks. Yeah, they’re both meat, but…
If you get less than an A I’ll go halfers on it with you. Jamie deserves all the support he can get, and it’s a great bundle.
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Not even a carnivore guy thing lol. That just makes sense
I really appreciate it! I am more than happy to support Jamie after how he handled my t-shirt situation. Just plain honesty from him and he gave me two books for free. Pretty cool guy
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Alright I’m taking you up on it!
So for the 2 leader and 1 anchor style of programming, assuming it is being ran in a 6 week cycle, how does the 7th week play into this? Is it a deload week after the 2 leaders (I would assume so)? After the 1 anchor, is it a 7th week protocol variation or straight back into the leaders? It says in the book to use a training max test week before any leader but how does this impact the whole 6 week style?
I know I read somewhere you have to change all this based on if you are switching the template style so that just muddies the water more. Maybe I’m overcomplicating it but I am very curious!
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I don’t know about that, you nailed it here. And I completely agree, if you’re going to eat carbs - make them good ones that are complex and that give you some vitamins, minerals and fiber too. Plant-based carbs are my top recs - sweet potatoes, potatoes with the peel, winter squash (butternut, acorn, delicata, pumpkin, etc), legumes, lentils, peas. For grains - oats, quinoa, farrow. Avoid the processed, high added sugars, crappy fat containing junk (this is exactly where Costco muffins would fall). Also, just note that sugar is sugar - whether it’s white sugar, corn syrup, honey, maple syrup or a damn Skittle - it’s all just SUGAR!!!
Carbs aren’t the devil - just choose the right ones!
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@QuadQueen Whats your take on high salt intake? I’ve substantially upped mine (1 packet of LMNT a day and salting food to taste). If I’m active in the south’s hot climate, is it something to worry about?
I’m also taking surge on training days and drinking a lot of water everyday.
I appreciate you taking time to give me advice!
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So, full disclosure, I LOVE SALT. lol. For real though, as long as you don’t have high blood sugar or any kidney issues - salt is not bad, and if you sweat a lot your overall needs are going to be higher. LMNT is great and go ahead and make your food taste good too!
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Awesome, thanks!
Same! I’m getting to the point where I want salty food before I even consider sweets!
And I salt sweet foods. There is no fruit I eat that I don’t put salt on first. In fact, I’m putting salt on peach slices right now. lol
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I’ve always viewed 5/3/1 2L/1A as a 10-week (or really, 11-week) block. My understanding of the 2L/1A runs is:
- 7WP TM Test - establish TMs for Leader 1
- Leader 1 - Weeks 1-3 using those TMs
- Leader 2 - Weeks 4-6, using L1 TMs +5/+10 lbs (at most)
- 7WP Deload - Week 7, using L2 TMs
- Anchor - Weeks 8-10, using L2 TMs +5/+10 (at most)
If, after the anchor, I’m moving to a template that calls for a different % TM (e.g., 85% TM v. 90% TM), I’ll run a 7WP TM Test week again to determine the weights, then rinse and repeat. Otherwise, I’ll just cycle up, doing +5/+10 (at most) for the new Leader.
I don’t stick to that quite as closely now, but in the early days, I think I ran about 6, maybe even 9, cycles with the associated 7WP weeks interspersed as above before deviating.
@antiquity - Can you add any clarity here?
Edit: Corrected the “10-week cycle” to “10-week block,” as I consider a 5/3/1 “cycle” to be one of the typical 3-week templates.
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We’ll put. That’s my understanding as well. More than anything else it’s a way to gradually built strength and capacity most of the time (training/leaders) and employ maximal strength efforts (testing/anchors) less often. Pavel also writes of full-on testing your capabilities about twice a month. It’s a great strategy for the long haul and certainly necessary as age and strength go up.
I’ve learned in my training that I can actually push my typical training pretty hard but definitely have another level that is not accessed except for challenges/competitions.
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Thanks @SvenG and @antiquity. I will implement this after the comp! My last question is can you go directly from anchor to leader? For example if running the same program would the blocks look like this: Leader-Leader-Deload-Anchor-Leader-Deload-Leader-Anchor and so on? I would assume so but just want to double check!
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I would say that depends. If you are going back to the 5’s week (rather than a 351 set up) that would likely be fine if you’re feeling fine.
If you are worn out don’t hesitate to take a deload or even break from lifting week. You won’t likely need to retest for a new TM because you anchor performance would give you that info, so I’d recommend some non-barbell work before diving back in.
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Exactly this.
(Though do as I say, not as I do, haha!)
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Events
Push Press: Barx5, 95x3, 115x3, 135x2, 165x5x2 (5 doubles)
Sandbag load: 100x4, 150x2, 200x1
Sandbag conditioning 3 rounds with 150lb bag: Load- 50ft carry-throw over shoulder- pick up- 50 ft carry- load
Yoke/Farmers (50ft): 210/85, 380/175x4 rounds
Notes:
- More sets instead of moving as heavy as possible. Felt right for the body
- Fuck that sandbag conditioning. That was hard
- I watched a Mitchell Hooper video in which he mixed fat free greek yogurt and orange juice together. I tried it. That is a pretty damn good combo.
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