You do 5/3/1 as is.
For conditioning, you do SC as is.
What is your question?
[quote]warlock wrote:
Last set of 5/3/1 and overload are same load
Does it seem right?[/quote]
Sigh
I would gather you have never done the program.
Overload is a half movement with lots of weight. It can be quite high.
Now, look at my original answer. It was correct.
week 1 is almost over.
Tomorrow I am doing a Pull up work out and that’s it.
Feeling tired and sore and loving it.
How do all you Superhero-trainers autoregulate?
I am on my 2nd pass through this program. The first time through I went 4 weeks, by the book (well, as close as I could get in my home gym with one bar). This time, I have been doing a cluster set of a weightlifting movement as an activator, plus to keep my form from going south. It looks like this:
Sunday - Snatch 75% Singles x12, 20-30s rest, then Squat Complex x3, Pullup Complex x4
Monday - Jerks 75% Doubles x6-8, then Press complex x4, Dead Complex x3-4
Tuesday - Rest
Wednesday - Snatch Balance 35% trips x6, then Pullup Complex x4, Squat Complex x4
Thursday - Cleans 75% Singles x12, then Dead Complex x3, Press Complex x4
Friday - Beach work, rotators, Upper back pre-hab (band pull-aparts, facepulls)
Saturday - Rest or active rest
So, I am finding that some days the overload movement feels light, and other days, same weight nearly staples me. It seems like the program as designed, doesn’t really call for changing weights. How do all of you manage around your “up” days and “down” days? Number of complexes (3-4 vs 5-6)? Number of reps on heavy movements?
I’ve also just started Superhero.
I’ve been doing pansy cardio superset 12 rep stuff.
Really good to get back into more muscle involvement while still in the Fat-loss regime.
Since not being as muscle involved last couple months ive been too sore to keep on schedule.
Its Thursday and ive only done 2 sessions… Tomorrow morning friday ill do the 3rd and the 4th on the weekend.
I should re-adapt in week 2 and i can keep on schedule and rock the hell outta this programme!
what’s your diet suppose to be like on this program…im at around 20% bf and want to get lean for the summer…would the paleo diet be a good option for this?
im almost done with my first week of the program. i’m in a cutting phase right now so im using the program for strength and to retain my muscle as i’m losing the fat. but i’m wondering what your guys diets were? im doing high protein, high fat and low carb for fat lose and to retain my muscle. but i make sure to eat around 200 or 250 carbs the days i lift so i have the energy while im lifting twice a day on this program. any suggestions though?
What’s an okay substitute for backwards sprint with prowler/sled as all gyms near my area lack both those pieces of equipment? Should the focus be on finding a substitute that hits the quads (vastus medialis) or that exercises one’s anaerobic work capacity, i.e. normal sprints? What about loaded carries?
Great, thank you Christian!
I know this program was posted a long time ago, but there is a discrepancy between the videos and the outlined exercises and I don’t see any mention of that here in this thread. To me, it would seem that either version is fine. I just thought I’d make a note of it, and if you want to respond that would be much appreciated. For one thing, it would be interesting to know if you view either version as superior to the other.
So, here are the discrepancies I found:
Deadlift
Video prescribes a jump deadlift, but the posted program prescribes a jump good morning.
Overhead press
Video has a set of dumbbell presses performed for time, this is missing from the posted program, and an “overhead” press with the sled, but this seems to be replaced with a feet elevated plyo push-up in the post.
Bench press
Video prescribes a 50% max dumbbell press, while post has a speed bench press with 60% of max. In the video, the medicine ball chest throw is exercise 3 but it is exercise 4 in the posted program (so the order of Strength-Speed/Speed-Strength was flipped).
In the video, there is a 6th exercise, chest press with sled.
Squat
Power clean in video, power snatch in post
Jump squat with dumbbell in video, with bar in post.
I don’t have a sled, so it’s pretty obvious what I will be doing. But nevertheless, I wanted to share for posterity.
Excellent videos by the way.
Any of these versions work and I’ve used all of them with clients. Pick the one that fits your goal and equipment the most.
Thank you for the reply!
My Achilles tendons are still shot from going too hard on sprints a few weeks back. Would the Rowing Ergometer be an okay alternative as well? I’m thinking 250m with an intensity level akin to finding oneself in the weird situation of participating in the Crossfit Games with the only goal being rowing faster than everyone else there.
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