[quote]danjo228 wrote:
FuzzyUndercling wrote:
I have a couple of questions that I’m hoping some of you who’ve been using this for a while can answer.
I’ve been doing the madcow 5x5 for about 14 weeks now, with great results. I’ve gotten stronger and added a decent amount of muscle as well. I’m a big fan of squatting three times a week also. I’m still making fairly steady progress, making PRs pretty much every week, except for bench which sometimes takes two weeks.
I guess my question is this: would it be worth doing this program considering I’m still pretty much a beginner who can make progress week to week still? I bought and read the ebook and I really like the way it sounds, I’m just looking for some input from more experienced dudes.
Thanks
Me personally, I wouldn’t jump ship with any program as long as gains are being made. I would ride it as long as humanly possible and when it totally stalls, then I would think about changing.[/quote]
[quote]evitagen wrote:
What do you guys think of dropping the deload week for the first cycle? The weights were light for this cycle, and I’m raring to go.[/quote]
Just do the damn program. It sounds like you are please with the first three weeks, why would the fourth suddenly be detrimental.
Stop thinking about how you feel now and concentrate on progressing for the next 6-9-12 months
Hey, Jimmy, loved the coverage on 5/3/1 on the home page today. just out of curiousity, is there anything you would have changed in the presentation? I thought it was pretty good…
[quote]mjnewland wrote:
Hey, Jimmy, loved the coverage on 5/3/1 on the home page today. just out of curiousity, is there anything you would have changed in the presentation? I thought it was pretty good…[/quote]
I thought it was great - Bryan did a great job. To make an article from my random thoughts is incredible. This was done as a phone interview, so I just end up rambling on about shit and somehow he made it a cohesive article. I am very grateful and honored to have this done - so thanks to Bryan and T-Nation for this opportunity.
Hi Jim,
Thanks for answering my question about DB mil press instead of BB mil press on efs. I forgot to mention I was doing 5/3/1 but you either knew it through osmosis or remembered previous questions…
My new query:
Because of the shoulder issue, I currently can’t get under a regular bar at all to squat. not even with my hands out as far as possible. Luckily, I had the foresight to purchase a SSB from you guys about 5 years ago so I am using that. When I squat, my upper back rounds. I have tried and tried to stop this but can’t. The lower I go, the more it rounds. Even with a regular bar, no matter how narrow my hands were or how far I pulled my elbows under the bar, there was still a slight rounding. You can imagine how much this is exaggerated with a SSB. It bugs the crap outta me when I video myself and notice it. What do you suggest? I have started doing the SSB crunches and have lowered my training weight on the squat in order to really work on form. Any other advice? The upper back rounding sure does help my deadlift though. Is it feasible some people are just built a certain way and should learn to accept it?
[quote]evitagen wrote:
What do you guys think of dropping the deload week for the first cycle? The weights were light for this cycle, and I’m raring to go.[/quote]
From limited personal experince I havent missed a single session so far but I also havent missed a single deload either and I’m continuing to make good progress with each session, so like the book says deload means DELAOD!, you’ll thank yourself for it a bit further down the line.
[quote]tom8658 wrote:
I apologize if this has been asked before, but how many reps are you guys hitting on your final sets for squats?
My first cycle was based on a 310x1 squat (training max of 280), and my final sets were
240x7 - left one in the tank
250x5 - could not have got one more
265x2 - was good for 3, but fell forward on third rep and had to be saved by spotter
(My rep strength seems to be a little week, since 265 is about 85% of my max, but that’s really neither here nor there.)
Since I’m seeing people hitting 12+ reps on the 85% day, I’m wondering if I should adjust my training max down by another 10% in the next cycle?[/quote]
Is that 310x1 recent? i.e. is that something you tested right before you started, or a best ever squat?
I’m using the front squat, based off a 130kg max tested the week before I started (best 135kg). Last 2 cycles looked like this:
100kg x6
105kg x6
110kg x2
102.5kg x7
110kg x5
115kg x4
Based on my experience I’d stick with what you have, as things started to really kick in during week 3 of the 2nd cycle.
Is that 310x1 recent? i.e. is that something you tested right before you started, or a best ever squat?
I tested two weeks before I started 5/3/1.
EDIT: Were you taking it easy for the first cycle? You blew those PRs away in the second cycle.[/quote]
Not so much taking it easy as coming off the back of about 2 years of never front squatting more than 3 reps, so no repping strength at all. My deadlift strength shot up even more over the same period - on my last session of my 2nd cycle I equalled the reps from the first session of my first cycle (12 reps), but with 17.5kg more on the bar. Can’t wait to get cracking on my 3rd cycle next week.
I just ordered a powerbelt from elitefts, right now im doing 5/3/1 with BBB assistance work. Should I wear a belt for the 5x10 deads and squats or just working sets?
How would you suggest handling a few days out of town during a cycle, with no gym access?
I am starting my 5th cycle of 5/3/1 this week, and heading out thurs-sun to go camping.
I’m sure it goes without saying, but I won’t have access to a gym. Jeep in the woods, and a tent. I can’t lift the jeep.
Thanks
A few days won’t hurt you - don’t panic about this. I have to go out of town all the time. Enjoy your time away from life and the gym. Recovery/Recuperation is paramount in training.
[/quote]
Say your vacation is about a week and it falls along the same week as your deload - since you are essentially deloading (no-loading) for a week, do you recommend to just skip the deload and start back at week 1 when you get back? I’ll be coming back from raw nationals and will most likely not be able to handle doing a deload week after watching that.
[quote]DK wrote:
Jim Wendler wrote:
dez6485 wrote:
Jim,
How would you suggest handling a few days out of town during a cycle, with no gym access?
I am starting my 5th cycle of 5/3/1 this week, and heading out thurs-sun to go camping.
I’m sure it goes without saying, but I won’t have access to a gym. Jeep in the woods, and a tent. I can’t lift the jeep.
Thanks
A few days won’t hurt you - don’t panic about this. I have to go out of town all the time. Enjoy your time away from life and the gym. Recovery/Recuperation is paramount in training.
Say your vacation is about a week and it falls along the same week as your deload - since you are essentially deloading (no-loading) for a week, do you recommend to just skip the deload and start back at week 1 when you get back? I’ll be coming back from raw nationals and will most likely not be able to handle doing a deload week after watching that.[/quote]
I just started my 3rd wave and I will be out of town during the entire week of my deload week for this wave, my plan is to just start my 4th wave when I get back.
[quote]DK wrote:
Jim Wendler wrote:
dez6485 wrote:
Jim,
How would you suggest handling a few days out of town during a cycle, with no gym access?
I am starting my 5th cycle of 5/3/1 this week, and heading out thurs-sun to go camping.
I’m sure it goes without saying, but I won’t have access to a gym. Jeep in the woods, and a tent. I can’t lift the jeep.
Thanks
A few days won’t hurt you - don’t panic about this. I have to go out of town all the time. Enjoy your time away from life and the gym. Recovery/Recuperation is paramount in training.
Say your vacation is about a week and it falls along the same week as your deload - since you are essentially deloading (no-loading) for a week, do you recommend to just skip the deload and start back at week 1 when you get back? I’ll be coming back from raw nationals and will most likely not be able to handle doing a deload week after watching that.[/quote]
Why would you not be able to deload after coming back from raw Nationals? Ever think that those guys get there by sticking to their programming even when it is “hard” to do?
[quote]Shid wrote:
I just ordered a powerbelt from elitefts, right now im doing 5/3/1 with BBB assistance work. Should I wear a belt for the 5x10 deads and squats or just working sets?[/quote]
I use BBB for my accessory work as well. I do not use my belt, because at the percentage you should not need it and it helps you build your core. Remember the belt should be a tool, not a crutch.
[quote]DK wrote:
Say your vacation is about a week and it falls along the same week as your deload - since you are essentially deloading (no-loading) for a week, do you recommend to just skip the deload and start back at week 1 when you get back? I’ll be coming back from raw nationals and will most likely not be able to handle doing a deload week after watching that.[/quote]
From the old thread, I clearly remember that not training at all is/was an option for deload week.
[quote]Shid wrote:
I just ordered a powerbelt from elitefts, right now im doing 5/3/1 with BBB assistance work. Should I wear a belt for the 5x10 deads and squats or just working sets?[/quote]
I only use it on my top squat sets … but to each their own.
[quote]fabiop wrote:
DK wrote:
Say your vacation is about a week and it falls along the same week as your deload - since you are essentially deloading (no-loading) for a week, do you recommend to just skip the deload and start back at week 1 when you get back? I’ll be coming back from raw nationals and will most likely not be able to handle doing a deload week after watching that.
From the old thread, I clearly remember that not training at all is/was an option for deload week.[/quote]
[quote]TheDudeAbides wrote:
Shid wrote:
I just ordered a powerbelt from elitefts, right now im doing 5/3/1 with BBB assistance work. Should I wear a belt for the 5x10 deads and squats or just working sets?
I only use it on my top squat sets … but to each their own.[/quote]
nothing wrong with wearing a belt. some of the strongest guys use it even during their warmups. I would suggest you use a belt whenever you feel like your lower back is questionable. not wearing a belt, is not a measure of masculinity. Oh, yeah, wear it one notch loose, fill your belly with air, and push out against the belt. this is the best advice I ever read.
[quote]TheDudeAbides wrote:
fabiop wrote:
DK wrote:
Say your vacation is about a week and it falls along the same week as your deload - since you are essentially deloading (no-loading) for a week, do you recommend to just skip the deload and start back at week 1 when you get back? I’ll be coming back from raw nationals and will most likely not be able to handle doing a deload week after watching that.
From the old thread, I clearly remember that not training at all is/was an option for deload week.
Exactly what I do for my deload. Nothing.[/quote]
I do that on specific weeks where there is just no chance I can lift, but in general, a full week of nothing leaves me very weak and stiff when I come back for the next wave. This normally leads me to do 2-3 sessions of mostly BW stuff to keep the blood flowing…