I might go for the box squats on my deadlift day after deads.instead of regular squats. How many sets reps do you all think would be good place to start?
Sorry man, I sent you on a wild goose chase. The thread was called “deloads, volume, and intensity” on the Power Lifting forum. First post was by Chris Ottawa.
[quote]the hard way wrote:
My lifts are not enough for 531. I haven’t lifted in a year minus the last month just getting back in groove.531 seems to be people with a good grasp of total maxes already and plus the progression is a little slow for me now. Let me build some strength and i will be looking forward to 531. [/quote]
As far as I am aware, there are no minimum lift requirements for 5/3/1.
I don’t understand your comment about progression being slow. Isn’t the rate of progression up to YOU, since it’s as many reps as possible on the final set?
If I had to do it all over again, I’d run 5/3/1 from the start.
[quote]the hard way wrote:
I might go for the box squats on my deadlift day after deads.instead of regular squats. How many sets reps do you all think would be good place to start?[/quote]
What are your lifts?
If your squat is weak and you want to bring it up, run a linear progression. Squat 3x / week for 3x5 and add weight every session. IT WORKS. Far more than additional complexity like box squats, for any beginner/intermediate. That’s why dt279 suggested Starting Strength.
[quote]T3hPwnisher wrote:
[quote]the hard way wrote:
My lifts are not enough for 531. I haven’t lifted in a year minus the last month just getting back in groove.531 seems to be people with a good grasp of total maxes already and plus the progression is a little slow for me now. Let me build some strength and i will be looking forward to 531. [/quote]
As far as I am aware, there are no minimum lift requirements for 5/3/1.
I don’t understand your comment about progression being slow. Isn’t the rate of progression up to YOU, since it’s as many reps as possible on the final set?
If I had to do it all over again, I’d run 5/3/1 from the start.[/quote]
If you can lift 70lbs in all the lifts, you can do 5/3/1. At this point your lightest set is just with the bar. Even if you can’t lift 70lbs, you could easily figure out a work around.
The rate of progression is not limited by the progression of the TM, this is a common error that is explained in the 5/3/1 book.
[quote]dagill2 wrote:
[quote]T3hPwnisher wrote:
[quote]the hard way wrote:
My lifts are not enough for 531. I haven’t lifted in a year minus the last month just getting back in groove.531 seems to be people with a good grasp of total maxes already and plus the progression is a little slow for me now. Let me build some strength and i will be looking forward to 531. [/quote]
As far as I am aware, there are no minimum lift requirements for 5/3/1.
I don’t understand your comment about progression being slow. Isn’t the rate of progression up to YOU, since it’s as many reps as possible on the final set?
If I had to do it all over again, I’d run 5/3/1 from the start.[/quote]
If you can lift 70lbs in all the lifts, you can do 5/3/1. At this point your lightest set is just with the bar. Even if you can’t lift 70lbs, you could easily figure out a work around.
The rate of progression is not limited by the progression of the TM, this is a common error that is explained in the 5/3/1 book.[/quote]
My thoughts exactly.
[quote]the hard way wrote:
I might go for the box squats on my deadlift day after deads.instead of regular squats. How many sets reps do you all think would be good place to start?[/quote]
Its up to you, really. I’ve usually done them for 5 sets of 3 reps at around 80% of my deadlift - but that was because I was doing them as a deadlift assist for sumo.
You’ll find differing opinions on box squats for novices - some say they’re great to teach tightness and sitting back along with feeling safer because of the box being there, others that they’re unnecessarily complicated. TBH both are kind of correct.
IMO if you want to give them a go, give them a go. Doing them after DL as an assistance/replacement for regular squats shouldn’t really hurt as long as the box isn’t too high. If that’s the way you want to go, I’d suggest the best approach would be using the same load, sets and reps as set out for squats following DL, and just do those squats on a box.
I really don’t know my maxes. Like I said previously I have been off over a year and the last month just 2 days week getting back use to lifting . Last year I didn’t keep a log. I will for now on though. If I had to guess what I was doing 1year ago… Bench 225lb x 5 , ohp 135 x 5 , squat 185x5 , I didn’t deadlift . That was over a year ago and I let myself go pretty bad due to moving twice , raising house full of kids and a crazy amount of shift work hours.
I had planned on running my program and just starting out very light to keep progressing 5 -10 #'s week on main lifts. Then reevaluate my training once I started stalling. After that Maybe try mass made simple 6 week program just to change things up and then give the old wendler 531 a go for the next couple of years.
Good luck.
I do work out alone due to shift work. So I am a little concerned about benching close to my max and not getting it. I’ve always left one in the tank if I had doubt. My pplan on main lifts is to start out light doing 5x5 ramped sets. Last 3 sets would be my #'s to hit for the week then add 5 to 10 pounds for next week.
Probably start out with these weights for main lifts
Bench - 185lbs
OHP- 85 lbs
Squat -135 lbs
Dead- 135 lbs
I figure 10 weeks that’s 50 lbs increase for press and bench and 100 lbs increase for deads and squat.
All the extra accessorie work I didn’t plan on putting a lot of thought in. Like bi’s and tri’s. I don’t know. Maybe I am a dumbass but it makes sense in my head. Lol
[quote]the hard way wrote:
I do work out alone due to shift work. So I am a little concerned about benching close to my max and not getting it. I’ve always left one in the tank if I had doubt. My pplan on main lifts is to start out light doing 5x5 ramped sets. Last 3 sets would be my #'s to hit for the week then add 5 to 10 pounds for next week.
Probably start out with these weights for main lifts
Bench - 185lbs
OHP- 85 lbs
Squat -135 lbs
Dead- 135 lbs
I figure 10 weeks that’s 50 lbs increase for press and bench and 100 lbs increase for deads and squat.
All the extra accessorie work I didn’t plan on putting a lot of thought in. Like bi’s and tri’s. I don’t know. Maybe I am a dumbass but it makes sense in my head. Lol[/quote]
Look, you’ve given it some thought and it looks like you know where you want to go. IMO if you’re consistent and work hard focusing on those four lifts will get you decent results. If it makes sense in your head, good, because that’s important.
Just be aware that over 10 weeks those are big increases - I’d guess that the first four weeks at leasy you’ll be fine but it might start to get a bit tougher towards the end. That being said, you’re obviously being very conservative in your starting loads which is very sensible.
With the assistance stuff, for some people little thought works really well. I’d recommend incorporating a bunch of rowing/upper body pulls though, and some single leg work will help you with squats and deads (something I’ve only realised recently). Do some bis and tris because it keeps the elbows happy, but I’d split your assist time more along the lines of 70% for rows/pulling/single leg and 30% for bis and tris.
I’ve never done single leg work but will check it out. Probably a good idea. Im assuming single leg squats, lunges, and maybe some 1 leg curls and extensions. Im tired of chicken legs that can’t squat shit. 220 lb man with 160 lb man’s legs… haha. I will change this. Thanks for all the input. Much appreciated.
[quote]MarkKO wrote:
[quote]the hard way wrote:
I do work out alone due to shift work. So I am a little concerned about benching close to my max and not getting it. I’ve always left one in the tank if I had doubt. My pplan on main lifts is to start out light doing 5x5 ramped sets. Last 3 sets would be my #'s to hit for the week then add 5 to 10 pounds for next week.
Probably start out with these weights for main lifts
Bench - 185lbs
OHP- 85 lbs
Squat -135 lbs
Dead- 135 lbs
I figure 10 weeks that’s 50 lbs increase for press and bench and 100 lbs increase for deads and squat.
All the extra accessorie work I didn’t plan on putting a lot of thought in. Like bi’s and tri’s. I don’t know. Maybe I am a dumbass but it makes sense in my head. Lol[/quote]
Look, you’ve given it some thought and it looks like you know where you want to go. IMO if you’re consistent and work hard focusing on those four lifts will get you decent results. If it makes sense in your head, good, because that’s important.
Just be aware that over 10 weeks those are big increases - I’d guess that the first four weeks at leasy you’ll be fine but it might start to get a bit tougher towards the end. That being said, you’re obviously being very conservative in your starting loads which is very sensible.
With the assistance stuff, for some people little thought works really well. I’d recommend incorporating a bunch of rowing/upper body pulls though, and some single leg work will help you with squats and deads (something I’ve only realised recently). Do some bis and tris because it keeps the elbows happy, but I’d split your assist time more along the lines of 70% for rows/pulling/single leg and 30% for bis and tris. [/quote]
Yes I was being generous with the 10 weeks. That’s a damn 100lb increase in squats in 10 weeks. But I will bust my a** to make it happen!!!
[quote]the hard way wrote:
I’ve never done single leg work but will check it out. Probably a good idea. Im assuming single leg squats, lunges, and maybe some 1 leg curls and extensions. Im tired of chicken legs that can’t squat shit. 220 lb man with 160 lb man’s legs… haha. I will change this. Thanks for all the input. Much appreciated. [/quote]
Any time. Just pick one, probably reverse lunges (means stepping back) with clean grip like for front squats would be my go to. I’ve been doing split squats and they’re just a pain in the butt, lunges feel the same without being annoying as hell.
You could try doing one assist for each thing for four weeks and then swap (I think that’s a Jim Wendler idea), so for weeks 1 to 4 you could do reverse lunges, barbell rows, tricep pushdowns and concentrated curls; for weeks 5 to 8 do split squats, Kroc rows, skull crushers and preacher curls. If you really REALLY want to hit legs, add in an extra leg assistance exercise like hack squats on the machine. IMO of all the leg machines they’re the best to use. I don’t like how leg presses feel and exentsions and curls are more just for size I think.
You’ll get bigger legs just by doing what you set out, the assistance is to drive the weak points in those lifts.
[quote]the hard way wrote:
Yes I was being generous with the 10 weeks. That’s a damn 100lb increase in squats in 10 weeks. But I will bust my a** to make it happen!!![/quote]
I am training a friend of mine with Starting Strength. Non-athlete, 30 years old, had never lifted before in his life. 6 weeks ago he squatted 135 lbs for 3x5. Yesterday he did 235lbs for 3x5. At 168 lbs bodyweight. Added 100 lbs to his 3x5 max in 19 workouts.
You are bigger and stronger than he was with more lifting experience. Adding 100 lbs to your squat in 10 weeks starting at 135 lbs is not only doable, it should be relatively easy. With consistency, good nutrition/recovery, and smart programming.
To answer your original question, your program is bad. Not terrible, but bad. Several people have said or implied this already. What you do with this info is up to you.