I am in the beginning of starting 5/3/1. My first deload week is coming up soon. I know Im going to be tempted to do much more than what is prescribes, howd you deal with it?[/quote]
When I first started last year Matty I did the same thing. Now I just do more cardio and BB’ing type workout. Now my thought process, for the past year I have been doing a ton of posterior chain work, DL and Squating. So on deload week, I am not doing DL and this week I will do lunges or Bulgarian single leg squat. I normally come back feeling strong and refreshed. I have my log mostly to remind myself to think long term. I want to be doing this at 47 not just 37. This program will keep me doing that.
Other thing is work on weakness that you just dont have time and energy to do on the other 3 weeks. But if you are going to lift heavy 3 weeks, no heavy on deload week. Pretty simple.
[quote]MattyXL wrote:
Thats a good idea, so on the deload you do none of the big lifts, or just no DL?[/quote]
Well I do Military and Bench normally, I have a bad shoulder so not like I really do big heavy weights on these lifts. However for the other two I try to do other stuff. Like last week did power cleans instead of DL and I just skipped legs. This week I will do lunges and one leg squat. My opinion so you dont break down joint wise giving a break to the heavy poundage.
Yeah I here that, Im with you with the shoulder issues, partially torn labrum and impingement here. Im already feeling the effects of using 5/3/1 as far as shoulder health, it is helped me in three weeks immeasurably. Thanks bro, I wish I had started 5/3/1 years ago instead of being stubborn.
^ Live and learn. I think you have the same kind of mind set on lifting that I do. So it may take you a few cycles to get in the groove, everyone is different on what they want. I have a couple of rotator cuff tears that I am trying to avoid surgery on.
Im starting my deload this week, I plan on just concentrating on conditioning, mainly barbell complexes. Id rather rest my shoulders and not bench, and even skip the DL for this week. You think this is ok with regards to the 5/3/1 protocol?
Sorry I was always taught to do it that way 185 lbs X one set X 3 reps + and I only got 3. You know how you are supposed to on the 5+, 3+ or 1+ to do as many as possible. Well I could only get the 3.
Im starting my deload this week, I plan on just concentrating on conditioning, mainly barbell complexes. Id rather rest my shoulders and not bench, and even skip the DL for this week. You think this is ok with regards to the 5/3/1 protocol?[/quote]
Thats what I have done in the past, my shoulders are the quickest to give me problems. So I always rest them when I can, plus I work the posterior chain pretty hard so always been good for me to rest from the DL also.
Thats why I did power cleans the last 2 weeks, even though I really fucking hate power cleans.
[quote]MattyXL wrote:
Ok cool, ill probably still squat light with bands, but concentrate on complexes. [/quote]
I dont have the band set up, have thought about doing it. I normally try to work on something that I normally dont work on and do it lighter weight. One leg squat, front squat etc.
[quote]MattyXL wrote:
Ok cool, ill probably still squat light with bands, but concentrate on complexes. [/quote]
I dont have the band set up, have thought about doing it. I normally try to work on something that I normally dont work on and do it lighter weight. One leg squat, front squat etc.
You ever DL’d with bands?[/quote]
No, only squat which I really enjoy, still use it to warm up on my Squat day
I dont know how to DL with bands, the bands I have from EFS seem to long for DLing. Im sure I could rig it somehow, maybe DLing from a defecit?
[quote]MattyXL wrote:
Ok cool, ill probably still squat light with bands, but concentrate on complexes. [/quote]
I dont have the band set up, have thought about doing it. I normally try to work on something that I normally dont work on and do it lighter weight. One leg squat, front squat etc.
You ever DL’d with bands?[/quote]
No, only squat which I really enjoy, still use it to warm up on my Squat day
I dont know how to DL with bands, the bands I have from EFS seem to long for DLing. Im sure I could rig it somehow, maybe DLing from a defecit?
[/quote]
I have seen them do it on Elite site, just wondering if you had done it.
I have to bolt my rack to my garage floor, maybe I should bolt some type of anchor to do the bands also. I have never done anything with bands, I have them and use them for pull ups and streching.
Yeah I have generally done weighted chins with my dip belt to add weight, I have just begun to use the light bands (70lbs) with my chins, I love em espescially when concentrating more on biceps with chins, a much smoother movement, Im gonna check out the ex description on EFS to see how to rig it.
Slightly behind, I usually use the cage to squat, so I set up the anchors one step behind where I pick up the bar. Once I pick up the bar I take one step back so the bands are aligned.
Unfortunately a change in jobs forces me to hit the gym in the evening…I was very happy training around 7am but unfortunately life has tossed me a curveball!