I just want to do what every will make my squat better. You have given me advice in the past and it’s helped, so I’m listing.
You say heavy ab work? Would something like cable crunches Work?
Hey, just took a look and I have a few suggestions:
Do 5/3 for all lifts, not just squats. Not sure if that’s what was implied or not. This may force you to reset all lifts. That may be the best idea anyway.
Try to do something more intense than band pull aparts other than between warm ups. That’s just a muscle balancing issue.
I will pray for your soul if you do 5/3/1 for good mornings. Stick with high reps (12-20) and focusing on the connection with your mind. An expert can do more with 135 than an ingrate with 225.
Superset EVERY push motion with a pull motion. That is lacking here.
Do ghr instead of leg curls. Vastly superior motion. If you don’t have a designated station, stick your feet under a bar with 25s.
You need some ab work. Maybe some single leg movement for quad balance.
I’ve never done them to be able to say. I like ab wheel and GHR sit-ups. Blast strap fallouts are pretty cool too.
Thanks for the tips! I’ll replace band pulls with chins or rows and I’ll super set them with my BBB push. I’ll replace good morings with some ab work .
My squat BBB sets will be replaced with 5x5 at 80% of TM?
One thing I can’t figure out is if my quads are weak, my abs are weak or the bottom of my back is weak. Or am i just weak all over all. My knees tend to cave in and hips shoot up.
Glutes and hamstrings. A tnation user just put out a series of squat videos on his site neversate - not sure if we are allowed to broadcast other sites here? - pt. 3 discussing issues with the squat and the corresponding corrective exercises.
In relation to 5/3/1, you could do them as either supplemental or accessory lifts as long as it is appropriate for that lift (front squat as supplemental, ghr as accessory). You just need to make sure that you are following the push/pull rule. Push something in, pull something out.
Day 1:
Press-5/3/1
Bench- 5*10 BBB
Chins
Day 2:
Deadlifts-5/3/1
Squat-55
Ab wheel roll out 310
Day 3:
Bench-5/3/1
Press-510 BBB
Dumbbell Row-510
Day 4:
Squat-5/3/1
Romanian Deadlift-5*10
GHR
This would leave me with one less quad based exercise. Maybe a good morning in stead of a GHR?
Day 1
DeFranco Simple 6
Med Ball Throws 15-20
Press 5/3/1 SS w/ Chins
Bench BBB SS w/ Rows
Assistance
Day 2
DeFranco Agile 8
Box Jumps 15-20
DL 5/3/1
Squat 5x5
GHR
Day 3
Simple 6
Med Ball Throws 15-20
Bench 5/3/1 SS w/ DB Rows
Press BBB SS w/ Pull ups
Assistance
Day 4
Agile 8
Box Jumps 15-20
Squat 5/3/1
Romanian DL BBB
GHR
None of this will matter for shit if you don’t follow the principles. So make sure every lift is reset to 85%, focus on bar speed, and progress from there. If you don’t do that, then you aren’t doing the program.
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Massive thanks. One last question.
How much effort should I be putting into chins and rows. Should I work one harder each day or the same for both and leave a few reps in the tank?
Personally, I treat them all the same. The goal of the back work is to achieve muscular balance. With that in mind, I see no purpose and pushing one above the other.
Do as many reps as you want without pushing yourself until failure. You need to have enough energy in order to complete the press and bench lifts.
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Many thanks everybody! I’ll start a new cycle on Monday with this.
That looks like a really good layout, I am tempted to try this. What percentage for the accessory lift, so deads after squat etc?
Would a principle of 5x5 work for bench and press rather than BBB too?
I tried this last night for my bench day.
I wasn’t sure what a Med ball throw was so I did med ball slams instead. Maybe somebody can explain?
After stretching out it chnaged the bar path of my press significantly. It will take time to become accustomed to it.
Supper setting is difficult! Ill have to take an ego hit on the back movements and reduce the weight!
It took ~20min longer than normal to finish my workout, but I feel like I will be a lot more limber.
Hey -
The reason I recommended GMs is because you said you were falling forward in the squat. When that happens- GMs generally do the trick. I was not just throwing random stuff out.
I haven’t had much luck doing GMs for reps because I invariably lose my form whether going heavier or lighter- so I always keep them between 3-5 reps.
Remember to think in terms of training the movement instead of the muscle.The GM is such a great exercise because it literally makes you fight “out” of the position you want to avoid.
RDLs and GHRs work well to.
Good luck!
Sorry for the late response, but I’ll do my best to answer questions fully.
@Railingz, he is using the 5x5 BBB template. His percentage would be 90% of his TM. This is very intensive training, and I would favor a FSL 5x5 over the BBB 5x5 as a general prescription. There is no reason the BBB 5x5 would not “work” for Bench and Press, but I refer you to my previous statement. Please do not be tempted by the bigger weight on the bar, this does not get you results faster. 5/3/1 is not meant for those trying to go for the quick fix.
@Murraynt, slams, chest passes, overhead or shot put style throws into a wall are all fine. SS’s are difficult, but your body will adjust. Do as little as necessary to improve, and then move on; we’ve all got things to do outside of the gym. Good on you for taking your time with the mobility and throws. These are just as important as any top set, treat them as such. Everything will build on each other to produce a complete athlete.
@Rave2_0, you may not have been asking for a response, but you will get one anyway. Falling forward in the squat is a common problem, and there is more than one way to do it outside of the GM. Here is the reason I respectfully disagree with your position: Firstly, he is already doing squats AND deadlifts on the same day, this is very taxing on the lower back. I believe doing GM can be detrimental to his goals, especially now that he is going heavy more often with squats. The way 5/3/1 and really any program is set up, is that you must his accessory movements at the end of the work out, and you said it yourself, it can be hard to maintain form. With this is mind, is GM really the best way to go about correcting this form? GHRs, weather on the station or Nordic style, provide a much better opportunity to balance the hamstrings with the rest of the body while avoiding over-exerting the back. The big IF to this is whether or not he is experienced enough to pull-off a GM at the end of the workout, my inclination is no. GHRs are not the only option, but they are incredibly beneficial and safe to work in to any session.
That’s all fine and true and good stuff -
My experience is- however- that heavy good mornings do the trick. I can only pass on what has worked for me - people should know that most everything offered here comes with that caveat- it’s up to him to weigh what has worked for others and stick his toe in the water however he sees fit. Good luck to all!