whats the idea behind changing 5/3/1 to 3/5/1? Is it the new recommended way , or is it just more beneficial for a certain goal?
It does, however from a gym layout perspective it is not very kind towards others to organize workout like that as it is so far removed from the benches. I could bench in a power rack, but again, that is quite inconsiderate.
I believe what Iāll end up doing is just split squats with some heavy dumbbells, but thank you for the tip. It was a good one, generally, I understand your line of thought. Although in my specific case, oddly, the eccentric portion of leg movements is fine, the concentric is worse.
Itās not the new recommended way. Itās one of the ways you can run it. Itās from 5/3/1 Forever.
In the book there are a few templates that are 3/5/1-only. The majority of which can be performed both ways. Not sure which ones are 5/3/1-only. I never read anything on the rationale behind why/when Wendler started proposing it. I defer to the much more well-read @T3hPwnisher to weigh in here.
But, from his (pwns) earlier reply, I imagine it boils down to
Week 1 (3): Moderate intensity
Week 2 (5): Lower intensity
Week 3 (1): High intensity
Week 4 (3): Moderate intensity
Week 5 (5): Low intensity
Week 6 (1): High intensity
rather than making each week more intensive, you get to undulate a bit more, hopefully leaving you a bit less run-down.
2020-02-03
Week 5 (4-6)
Bench 4x4-6
2@85
4@80
5+1@75
5@75 barely racked the fucker.
5@75, better
~A nice and controlled eccentric~
Press 3x8-12
8@40
7@40
7@35
Dips 3x8-12
11?@20, woah, that was unexpectedly nice
8@20
8@15
Rope Triceps Extension 3x8-10 (ss: Cable Curl)
Looked through my schedule.
Starting BBB Beefcake on this Sunday will let me,
- Deload the week before my work-trip to Finland*
- Not have a training plan for that week with the trip.
I could of course start BBB Beefcake next Sunday, aligning the deload with the trip but if me and @danteism has a chance to meet up then to train, I sincerely do not want to be deloading.
Iād either start BtM the day I get back (Wed, as Iām planning on running the program on We/Fr/Su) or the week after depending on how much damage is created on the Tuesday.
BtM will be finished one-to-two weeks prior to a trip to Prag. Not sure what Iāll do with those weeks. Iām either doing Deep Water Beginner (Fr/Sa/Su/Mo) or another BtM-round after I finish BtM. However, Iāll miss training days when Iām in Prag so Iāll just delay the start of either. Might be prudent to test 10RMs in preparation for Deep Water during that time. And then start up again at the earliest convenience.
*See you soon @danteism. Still waiting for the agenda to clear-up but it seems as if Tuesday the 25th the 31st of March will be our chance. Hope that works for you! If not, let me know, then Iāll just align the deload with that week.
How do you plan to test a 10RM?
I havenāt planned it to that level of detail yet, but your question prompted me to investigate how I might do that. Deep Water says,
Once you have found your 1-rep max, you will use that number to calculate your 10-rep max. Multiply your 1-rep max by .77 to find your hypothetical 10-rep max.
So, I guess Iāll take my 1TM at the time (85%), and compute my 1RM from that. Then, multiply that by .77, put it on the bar, and if I get significantly more than 10 reps Iā¦ adjust.
Thatās pretty much the approach Iād take, yeah. I was just curious. Not sure whether Iād actually go as far as to test it because I think my 10RM would vary massively depending how belligerent I was feeling that day
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Oh, yeah. Iām doing a mock meet on the weekend after your trip, so Iāll be deloading while you are here. If youāre not on a deload I can and I will push you during that session.
Got to say, benching with IPF rules is a fuckton harder than my style of benching. Iāve always had been on my toes and had my head off the bench, both of which are forbidden. Having to keep the whole foot in contact with the ground and my head down really messes up my arch, leg drive and tightness. I suppose it gets easier when I get used to it.
Wait, has it changed again? The text above was written under the impression that youāre coming in the beginning of april. Is It march now? (either way, I think weāll manage)
You are right! I have two calendars. One personal one, where I forgot to change the date of the work-trip. The trip is indeed 30th of March to 1st of April. My apologies dear friend!
Iām noticing that Iām writing in a bit of a hyper state, so I apologise if it is hard to follow my thinking here as I have not put as much time and consideration into writing it as I usually do when posting.
I just love competing, more and more, against myself. I pretty much always feel belligerent in that respect. Itās more my recovery and body that dictates how well Iāll do rather than my mind. I had a shit squat session Sunday despite waking up feeling thisād be the day that I was going to squat 140.
I believe this is why Iāve just loved my recent set-up where I donāt begin counting work-sets until I hit the bottom of my intended rep-range. It allows me to go for a win, every session. And, it doesnāt have to be expressed as a intensity goal. Iāve experienced the same recklessness when I ask friends to call out reps. I just want to try it, sense be damned. Which might have been why I managed to do half a boulder thatās two grades above my level last Thursday.
On an unrelated note, hyper, another thing that has given me pause is that with 5/3/1, during a deload, I could do a TM test. Time and time again, Wendler says that even if you beat the hell out of your TM you donāt increase it more than +5/10 pounds for the next cycle.
Iād like to think Iām a special snowflake, and would be an exemption to the rule seeing as Iām so far below what I should weigh and that as I gain scale weight, that translates into added bar weight and that I could maybe reset my TMs to something a bit higher.
But, Iāve also learned that Iām normally a moron, and resigned to following Jimās advice here. If it ends up feeling too light, Iāll just slow down the eccentric a little extra on my supplemental lifts getting more time under tension. The goal for these cycles is mass, not pushing my capabilities in the 3-5 range.
I just straight up typoād before. The problem wasnāt in my calendar. Sorry.
Me too, some days, but my belligerence comes and goes, depending on life stressors.
Maybe so. I still donāt think thatās grounds to change the program, honestly. Iāve frequently done this and found it was an error. I donāt do it anymore. Admittedly, I donāt do 5s PRO too often though, the urge would be stronger there
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No problem man, 31st should work just fine for me!
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2020-02-04
Lead climbing
4c
5b
6a+
6b (top-rope) , one stupid slip
7a, one pause
Decided to end the night with a boulder problem and out of nowhere I feel a sharp pain in my finger. It spread into my wrist but has since dulled. Hopefully itās justā¦ not there tomorrow.
Edit: oddly enough happened during an open hand grip (as opposed to a half or a full crimp) so it might just be nerve-related, and not pulley-related. Will floss out my ulnar nerve tomorrow.
First the hamstring, now your hand.
Falling apart, man.
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Haha, actually itās been
Back
Shoulder (ongoing)
Finger
Back
Back
Hamstring
Back
Finger
(or something like that)
Since likeā¦ November.
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Gotta love the random hand pains!
How are the climbs rated over there? I just assumed they used a universal rating system, but I wouldnāt be surprised to learn different parts of the world have their own systems.
In Britain, there are at least 3 different grades. Because why make things easy?
Edit: scratch that: turns out that a quick google search finds at least 10 different grading systems, presumably each with their own quirks.
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Haha yeah, Iām sure there are several here in the US Iām unaware of as well. The gyms here tend to stick to two though, bouldering and āclimbingā. Bouldering uses the V# rating system and climbing uses the 5.# system. Once you get to 5.10 and higher they start adding the abcd sub rating to the climbs.