bro hug relax okay im eating okay
How did you go with deadlifts?
set 1 using 15 kilo each side for 7
set 2 using 25 kilo each side for 5
set 3 using 30 kilo each side for 5
set 4 using 30 kilo again for 5
set 5 using 45 kilo each side for 5 thats 115 kilo for 5 bro
set 6 tried to do 55 kilo each side but i lost the heart for it ai was scared to pull so i
couldnt
then dumbwll row and cble row and behind neck pul down and close grip pull down and shrugs
[quote=“rymon511, post:808, topic:216814”]
set 5 using 45 kilo each side for 5 thats 115 kilo for 5 bro[/quote]
That’s good work! I think if the bar is 20 kilo that would be 110 kilo - which is pretty much exactly where I thought your 5RM would be.
Now you can estimate your max, which comes to about 127.5 kilo. That’s just a guess, remember that, but it’ll do for the moment. Take 90% of that, which is basically 115 kilo. You use that for all your percentages.
That’s fine. Deadlifting is very mental, and is pretty exhausting. One challenging set is usually enough for me.
Anyway, now you can start actually training DL. I would highly recommend using that 90% for percentages just to be safe. I’d also recommend training it differently to things like squat and bench.
For example, you could do it on your back day and just put it at the start but otherwise keep your back day as it is now. Work up to a set of five at 85% of that 90% which would be about 100 kilo. Next week work up to a set of three at 105 kilo, the week after work up to a set of one at 110 kilo. Week four go back to five reps but use 105 kilo, then a week later three at 110 kilo, then the week after one at 115 kilo. See where I’m going with this? By the time you’ve done that four times (which is only 12 weeks) you’ll be hitting a single at 125 kilo and probably finding it quite manageable.
okay thanks bro but would that be hard work?
how did u know i can do 110 kilo ?
Not as hard as you’d think. Not that a bit of hard work every hurt anyone. Look at the loads again. For the first three weeks you’d never go above 110 kilo for one. You’ve done 110 for five already, so you know can do it. By the time you’re attempting 115 for one you’ll be able to do it too, and so on.
Because I’m a genius. Seriously, it’s because commonly people can deadlift more than they squat - especially earlier on.
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guys long stroy short… im doing boring but big feeling great … FINALLY numbers r going up…
this 5 3 1 is magic… atucally somone mae it for me with weigts and all… even made me arm day… lol
i just need form fix with deads…
Mate, I’m really glad you’ve finally got a program and you’re enjoying it.
It isn’t Boring But Big or any 531 variation I know of, just be aware of that. That doesn’t mean it isn’t worth doing or anything, I’m just letting you know.
look again… also he said only deadlift isnt 5 3 1 untel i learn it right
should i pull bar back like if i let it go like iwould fall ?
he also added glute wok he thinks my ass is weak
hes putting me on 290 gram carb and 190 protien
I did. It’s definitely not BBB nor any variation of 531 as far as I can tell. One or two of the main lifts look like they use the 531 sets, reps and percentages, but that’s where the similarity ends.
The way it’s set out, the large amount of assistance, deadlift before squats, the fact that it lists tempos: that’s not BBB and definitely not 531.
If it’s working for you, awesome. It’s just not 531.
I’ve seen lots worse. Bring your feet closer in, don’t pull your head back and stop looking to the side.
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teach me bro… cuz lower back hurt last time i deadliftted
I just did. Read what I wrote and do it.
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i do that now… looking to side was to see the lower back rounding or not…
i am linking the 5 3 1 for bench lol i dont any more press 2497849874 excersize and i didint lose strnjth on any lift that i press with
60x 6 overhead press now… im shoked it imprved that fast…
its like not pushing my self on every wokrout actually working lol wow my brian need brian wash… frist time i did 5 3 1 for bench i was liek wtf so light weight… now i know its working…
lol just the dam deadlift that im starting to challnge my self to fucking do and i must learn it
@T3hPwnisher kinda glad to see u liking ppl that reply to me… its like apporvile from u its right and i like it thanks coach lol
also saw a post of wendler him self to a guy that 30%fat tlling him to do the 5 3 1 and do something called 5s pro and run every day… lol my point is actually if wendler say a 30%fat can do the 5 3 1 then hell with it im 18%fat and i can do it too lol
@dt79 r u alive? just wonder… lol
@MarkKO check this out…
squat 5 3 1 sets
then 5x5 deadlift using 70%
then split squat normal 3x12 15 reps or launge
then leg curl 4x12
ab work
other day aroun deadlift 5 3 1 sets
5x5 squat 70%
leg press or any qua work
abs
isnt this a way to use 5 3 1 and pracite form too ? this is 5 3 1 and fsl 5x5
what u think mark ? @T3hPwnisher would like to know what u think too if its okay
muscular or joint? 1st is great.
How to tell…does it feel like DOMS or a pump or does it feel like stabbing or like it is all beginning in one very precise spot.
pain… cant bend like i can and hurts to exted bcak
ok, i left a comment in your dead form thread too. You will be deadlifting in no time, form is always a constant battle anyways.
Where are you?
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