Hi.
What do you think about do dynamic work in lower body after 5/3/1 (Joker Sets, FSL) sets? I mean about 60% of TM for 6 x 3, for example:
Squat Day:
Squat - 5/3/1 (optional Joker Sets, FSL)
Deadlift - 6 x 3 (60% TM)
Deadlift Day:
Deadlift - 5/3/1 (optional Joker Sets, FSL)
Squat - 6 x 3 (60% TM)
[quote]RAWRER wrote:
Hi.
What do you think about do dynamic work in lower body after 5/3/1 (Joker Sets, FSL) sets? I mean about 60% of TM for 6 x 3, for example:
Squat Day:
Squat - 5/3/1 (optional Joker Sets, FSL)
Deadlift - 6 x 3 (60% TM)
Deadlift Day:
Deadlift - 5/3/1 (optional Joker Sets, FSL)
Squat - 6 x 3 (60% TM)[/quote]
Checkout page 17, there’s actually a mock DL day with Dynamic Work mapped out. I don’t see why you couldn’t do Joker Sets with the Dynamic Work. He also indicates that the dynamic work will “help prime you for the heavier work later in the workout.” I would assume that Joker Sets are encouraged here. Though I think Jim encourages them everywhere depending on how you feel. Not sure about the FSL set(s) though, it almost seems as if the dynamic work would have a lot of volume in itself.
[quote]Jaynick77 wrote:
[quote]RAWRER wrote:
Hi.
What do you think about do dynamic work in lower body after 5/3/1 (Joker Sets, FSL) sets? I mean about 60% of TM for 6 x 3, for example:
Squat Day:
Squat - 5/3/1 (optional Joker Sets, FSL)
Deadlift - 6 x 3 (60% TM)
Deadlift Day:
Deadlift - 5/3/1 (optional Joker Sets, FSL)
Squat - 6 x 3 (60% TM)[/quote]
Checkout page 17, there’s actually a mock DL day with Dynamic Work mapped out. I don’t see why you couldn’t do Joker Sets with the Dynamic Work. He also indicates that the dynamic work will “help prime you for the heavier work later in the workout.” I would assume that Joker Sets are encouraged here. Though I think Jim encourages them everywhere depending on how you feel. Not sure about the FSL set(s) though, it almost seems as if the dynamic work would have a lot of volume in itself. [/quote]
What this guy says.
Did dynamic work the 8x3 and 5x2 for deadlift template for 6 weeks and used joker sets. They make for a great combo for speed, rep pr’s and heavy work. Awesome template that I will be going back to after S.S.S
I have read this page. Variation Two seems very nice to me. Can I combine this variation while I doing BBB 3 Month Challenge? I am already at second phase (60%). I’ll modify only squat and deadlifts with this variation, press and bench press will stay not touched (normal 3 warm-up sets before 3 work sets).
[quote]RAWRER wrote:
I have read this page. Variation Two seems very nice to me. Can I combine this variation while I doing BBB 3 Month Challenge? I am already at second phase (60%). I’ll modify only squat and deadlifts with this variation, press and bench press will stay not touched (normal 3 warm-up sets before 3 work sets).[/quote]
Why on earth would you do that?
General rule: if you feel the need to ask permission to edit a program, you’re not somebody who should be editing a program.
Well, maybe not permission but sugesstion about that. I feel I need to do more dynamic work, specially on squats and this variation seems to be great choice.
[quote]RAWRER wrote:
Well, maybe not permission but sugesstion about that. I feel I need to do more dynamic work, specially on squats and this variation seems to be great choice. [/quote]
Do box jumps - works 100000000% better than lifting light. Don’t combine or tweak programs though - everything is written for a reason
[quote]RAWRER wrote:
Well, maybe not permission but sugesstion about that. I feel I need to do more dynamic work, specially on squats and this variation seems to be great choice. [/quote]
If you feel that way you are on the wrong program friend.
But one of the best things about lifting is that it is a voluntary activity. You can do all the stupid shit you want, and you don’t have to run it by a boss or spouse or anyone.
With that in mind, what you’re proposing is a bad idea.
Okay, thanks a lot! I know what to do now.
This is a crazy thread. At first I was going to say since the de work in the book is like 5 x 2 at 70% (the book is in my car in my gym bag and it’s cold out or I’d get it) why don’t you just do the BBB program that is for 70% (in the book) and do the first two reps of the set fast, but then again shouldn’t any rep with 70% be fast? I dunno…
FYI I have been using those efs short bands and standing on them and it has been pretty cool.
You guys don’t understand me. I just want to do dynamic work (variation two) in MAIN LIFT after warm up and then set of 5+, 3+ or 1+. Nothing changes in program or BBB or challenge. Everything is from book.
[quote]RAWRER wrote:
You guys don’t understand me. I just want to do dynamic work (variation two) in MAIN LIFT after warm up and then set of 5+, 3+ or 1+. Nothing changes in program or BBB or challenge. Everything is from book.[/quote]
I get what you’re saying. Heres what ive been doing and it worked very well for me. Dynamic work plus joker sets when im feeling good and FSL when im not. Either way I get in the dynamic work, a rep record set and either strength work or volume work it works for me and keeps it interesting. Do what fits your goals
I did dynamic work today before squats and I feel better on last work set. I’ll keep doing dynamic work from now.
[quote]RAWRER wrote:
I did dynamic work today before squats and I feel better on last work set. I’ll keep doing dynamic work from now.[/quote]
That’s awesome. I’m not surprised that you’re lifts feel better. I followed the Cube Method for a while and would do some heavy singles after the DE work and it felt really good actually.