Do you prefer to “ramp” the weights on your assistance exercises, or do you use the same weight on all sets?
Best,
Henry[/quote]
When using the BBB assistance I recomend starting with a light weight and get all reps of 5X10. Then bump it a little. After a wave or two I actually started using drop sets. Go as heavy as you can for your first set of 10 (get all reps) and then slowly go down in weight as you need to get all 5 sets of 10. What you will find is soon you will get a couple or even 3 sets of 10 with heavier weight…then you will GROW, and get stronger.
I cant seem to find it, but was it mentioned how you would work your way up to a new, true 1RM if you were trying to see how far you had come? I was just going to maybe hit my 5 or 3 week’s prescribed reps and then maybe 1 or 2 singles then see what happens. sorry if I am stupid and just cant find it…
Did Hanley die?[/quote]
I’m also interested in the 1RM question and before anybody says it I’m not a 1RM or die trainer but it would be interesting to see how far I’ve come so far as my reps have been consistently broken with each cycle.
And I just wanna add although I’m from Ireland i dont think i’m that close to Hanley to go look for him!.
I cant seem to find it, but was it mentioned how you would work your way up to a new, true 1RM if you were trying to see how far you had come? I was just going to maybe hit my 5 or 3 week’s prescribed reps and then maybe 1 or 2 singles then see what happens. sorry if I am stupid and just cant find it…
Did Hanley die?
Still checking on that gym in Clareden. I work down at the ballston area. If that is a gym it would be cool to check it out. Oh and on the test for a 1RM, when I started doing the military press I based all my numbers off of 95% of 165 out of caution since I had not done them in over 7years. After the first 3 Weeks it became clear I should go up so on the 95% day I did my numbers and instead of doing the 95%x1(+) I did the 2 reps and then loaded the bar up to test myslef. I pushed up 210 for 3 and had that as my new base. But of course I knocked the number down to 195 and did 95% of that as a base.
I Google Earthed the hell out of that area. It was awesome.
Anyway, the place is called Potomac Crossfit. Like I said, I saw some Elite equipment in there. Their website suggests they are only a crossfit place tho, but you could call and double check. They have PL seminars, so to not allow PL seems odd… Also, they have military discounts. Assuming you checked out Powerliftingwatch.com as well?
[/really long hijack]
So you just felt your weights were entirely too light and decided to get a ballpark figure? I am just thinking of testing to see what my 1RM has done in maybe the next couple of cycles…[/quote]
I’m going to check the spot over the weekend but when I looked thru there Q&A they stated that you must be apart of a orginized group workout. So it sounds like just Cross Fit.
I cant seem to find it, but was it mentioned how you would work your way up to a new, true 1RM if you were trying to see how far you had come? I was just going to maybe hit my 5 or 3 week’s prescribed reps and then maybe 1 or 2 singles then see what happens. sorry if I am stupid and just cant find it…
Did Hanley die?
I’m also interested in the 1RM question and before anybody says it I’m not a 1RM or die trainer but it would be interesting to see how far I’ve come so far as my reps have been consistently broken with each cycle.
And I just wanna add although I’m from Ireland i dont think i’m that close to Hanley to go look for him!.
[/quote]
From the man himself:
Jim, I have a question that I have been dying to ask since I have been reading ELITE and doing the 5/3/1.
My question is:
How is it possible that someone doing the 5/3/1 can increase their 1RM when only doing the program for less than 3 months?
[quote]TheDudeAbides wrote:
mjnewland wrote:
you don’t need an “app” to run 5/3/1 on your iphone/blackberry/palm/rammedupyourasslaptop. you just need a spreadsheet.
pm me, and I will give you the spreadsheet gratis, includes 12 months of programming and places for your maxes. pretty cool if I say so myself.
PM me with an email I can send it to, and in the pm, you must say
" I Swear to God and Fucking Preach Vice that I have purchased the 5/3/1 book with real fucking money". I’ll send the spreadsheet to you right away.
Jim, you get one for free.
You must have missed the post where I gave you Excel props … no you don’t need it as an app. It would function just like the spreadsheet.
[/quote]
I’d still be up for an iPhone app! I have been logging all my training for the last 4 years on excel sheets, but haven’t been able to do so for the last 4 months, so it would make it really convenient for me and other people I’m sure…
[quote]mjnewland wrote:
you don’t need an “app” to run 5/3/1 on your iphone/blackberry/palm/rammedupyourasslaptop. you just need a spreadsheet.
pm me, and I will give you the spreadsheet gratis, includes 12 months of programming and places for your maxes. pretty cool if I say so myself.
PM me with an email I can send it to, and in the pm, you must say
" I Swear to God and Fucking Preach Vice that I have purchased the 5/3/1 book with real fucking money". I’ll send the spreadsheet to you right away.
Jim, you get one for free.[/quote]
HA! Thanks man - having them swear to The Riff (that is all Preach Vice is about) makes it legit. Anyone who doesn’t bow to the Riff, need not be alive.
I am on my first week of my third wave. I feel like I have been making good progress on all my lifts and I think my bench is responding the best to this type of training. (That, or I started too low) So far this week, I got 10 reps for press, 8 for DL, and 13 for bench, squat is tomorrow and I am anticipating 7 or 8 reps. My bench reps have been staying extremely high (they have actually raised, even though I am now using heavier weights) and I was wondering if it might be beneficial to add 10 pounds to my max for the next wave, instead of 5. Just curious if anyone has any insight.
[quote]VikingsAD28 wrote:
I might get burned at the stake for asking this.
I am on my first week of my third wave. I feel like I have been making good progress on all my lifts and I think my bench is responding the best to this type of training. (That, or I started too low) So far this week, I got 10 reps for press, 8 for DL, and 13 for bench, squat is tomorrow and I am anticipating 7 or 8 reps. My bench reps have been staying extremely high (they have actually raised, even though I am now using heavier weights) and I was wondering if it might be beneficial to add 10 pounds to my max for the next wave, instead of 5. Just curious if anyone has any insight.
BTW, currently my training max is 245.[/quote]
Not Jim or any other strong guy around here, but I’ll tell what I did.
I was experiencing (with DL) exactly what you’re going through with your bench, so I doubled the weight increment…now I barely get +2 reps each week (6-7 on Week I, 4-5 on II, 2-3 on III), and I clearly foresee the moment I’ll have to reset and start again.
Short story: don’t do it, enjoy high reps, and leave your body more time to adapt.
Contrast Training is a workout comprising of one set of a resistance exercise followed by one set of a matched plyometric exercise. For instance, squats followed by squat jumps or bench press followed by plyometric push-ups.
But for Maximal Strength isn’t better Explosive exercise + Squat/Bench/Deadlift 2-5 RM???
[quote]Jim Wendler wrote:
Youch wrote:
pf wrote:
tw0scoops2 wrote:
What does the e-book from elitefts have that I would need, that the general outline of the program doesn’t have?
Talk is cheap. If you appreciate information that people provide spend money on their products and services instead of taking advantage of their generosity.
(From Mike Mahler’s facebook this morning)
I won’t quote from facebook; this comes from me-
I’m a friend of Jim’s, I’ve known him for 6 years and he’s a great guy who given half a chance will give everything away, I could have gotten the book from him for free but I bought it because it’s the right thing to so.
So don’t be a free loader, buy the fucking book and let Jim earn what’s rightfully his.
Cheers,
Chris
Chris,
Disregard my email this morning - I just read this. Goddamn Brits.
Next time you fly from London, to London we’ll go get a steak, my treat. Thanks for everything, my friend!!![/quote]
What; one of those nice, fat, juicey American steaks:) Can’t wait.
“5/3/1 is all about simplicity. Get rid of all excess in life. The more you own, the more that owns you. Strip yourself of all things, of all the fat, and leave nothing but brain, muscles and cock. That is life.”
As an added incentive for 5/3/1, I created a Rep Calculator Excel spreadsheet that shows my current PRs with equivalents for 1RM to 20RM, 3x3RM, 3x5RM and 5x5RM. I printed it out and posted it on the wall in front of my rack. When I beat a previous PR, I’ll update the spreadsheet and re-print. If anyone is interested, I can make it available as a download from my website.
I think I overestimated one of my lifts; I only got 3 reps for the third squat session. I maybe had one or two more in the tank; I also usually squat in a cage, so not doing so on this occasion may have messed with my head.
I am thinking of only increasing the max by 5 lbs instead of 10 lbs for the next cycle. What would you do?
In my bastardized version I’m doing chin-ups for 531, I don’t think I’ve seen recommended percentages for this. I just tried the regular ones and was not able to make the reps. I maxed out at 90lbs, so my sets were supposed to be:
50x5 60x5 70x5
actual was:
50x5 60x4 70x3
Any ideas on what to do with this?
Right now instead of the percentages, I think I’m going to switch to the following:
[quote]brauny96 wrote:
Bchamp wrote:
motherofpearl wrote:
brauny96 wrote:
Cant wait to start 5/3/1, i am going to wait till football season is over, but then, I am going to do it. I hope this doesnt sound dumb, but is anyone doing the program in full gear?
Not for dynamic days. You know you are not supposed to right?
brauny96: One of the philosophies behind this program is to get stronger without gear. That’s why Jim developed this program, we wanted to get stronger without the aid of powerlifting gear (page 7, first paragraph).
If you haven’t done so already, take $20 and buy the e-book.
well yes I read it, I was just seeing who was doing it in gear, damn I want to do it, but I also have a meet in like March which is the APF state meet. I guess I’ll do it after the state meet
[/quote]
Gear is to be used if you desire in max effort but for dynamic day your not supposed to.
