I don’t know if this has been asnwered yet, if so I’m sorry I couldn’t find it, but do you guys occasionally max out when following 5/3/1? Maybe every 3 cycles or so or do you guys really just add 5/10 lbs for the next cycle and that’s it?
[quote]matrick wrote:
I don’t know if this has been asnwered yet, if so I’m sorry I couldn’t find it, but do you guys occasionally max out when following 5/3/1? Maybe every 3 cycles or so or do you guys really just add 5/10 lbs for the next cycle and that’s it?[/quote]
I am going to run it for about 6 cycles before I remax. You need time to get stronger, but the prevailing philosophy seems to be that if you feel good on the 5/3/1 day then just hit your last lift for a single (just the prescribed rep) and then work up in weight from there.
Jim just did something very similar to this in his own training where he hit 450 for a few on the squat then jumped up to 600 for a double.
[quote]DK wrote:
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:
WK1 WK2 WK3 WK4
10x5 25x3 35x5 BWx5
25x5 35x3 45x3 BWx5
35xF 45xF 55xF BWx5
Then just increase 5lbs each subsequent week…I think this still respects the template and design.[/quote]
DK
For pull-ups and chin-ups you need to account for body weight as part of your 1 rm. I’m not sure how much you weight but if you weight 200 and can do 1 rep with 90 additional pounds you count your 1rm as 290. Then for 5/3/1 take the normal 90% (261 lbs) for week 1 85% would be 222 lb or about 20 extra pounds if you round down. Week 2 would be with 35lbs and week 3 would be 50lbs extra.
Make sense?
I have a question about Knee sleeves, I use Sleeves for almost all my squats (kono sleeves). I just can’t squat any real weight without them my right knee seems to give a click with each rep without them. But they slip after I get warmed up. Has anyone tried the Elitefts brand yet and have input. Its time for a new pair and thinking heavy about going with the Elitefts brands. Pros cons anyone.
[quote]four60 wrote:
I have a question about Knee sleeves, I use Sleeves for almost all my squats (kono sleeves). I just can’t squat any real weight without them my right knee seems to give a click with each rep without them. But they slip after I get warmed up. Has anyone tried the Elitefts brand yet and have input. Its time for a new pair and thinking heavy about going with the Elitefts brands. Pros cons anyone.[/quote]
Pretty sure the elite brand’s just the APT one with a different logo.
[quote]Hanley wrote:
four60 wrote:
I have a question about Knee sleeves, I use Sleeves for almost all my squats (kono sleeves). I just can’t squat any real weight without them my right knee seems to give a click with each rep without them. But they slip after I get warmed up. Has anyone tried the Elitefts brand yet and have input. Its time for a new pair and thinking heavy about going with the Elitefts brands. Pros cons anyone.
Pretty sure the elite brand’s just the APT one with a different logo.[/quote]
Have you tried APT? Kono sleeves are like neopreane thick foam almost and they keep the knee warm. The only problem I have is they slip once the sweat starts to flow. Guess the only way to find out is to try em.
[quote]four60 wrote:
I have a question about Knee sleeves, I use Sleeves for almost all my squats (kono sleeves). I just can’t squat any real weight without them my right knee seems to give a click with each rep without them. But they slip after I get warmed up. Has anyone tried the Elitefts brand yet and have input. Its time for a new pair and thinking heavy about going with the Elitefts brands. Pros cons anyone.[/quote]
I had the same problem with the sleeves – so I just put them on inside out now, problem solved. They still protect the knee and stay plenty warm 
As far as the one’s from Elite, I have not tried them, and would be interested in hearing any input as well.
[quote]Firebug9 wrote:
four60 wrote:
I have a question about Knee sleeves, I use Sleeves for almost all my squats (kono sleeves). I just can’t squat any real weight without them my right knee seems to give a click with each rep without them. But they slip after I get warmed up. Has anyone tried the Elitefts brand yet and have input. Its time for a new pair and thinking heavy about going with the Elitefts brands. Pros cons anyone.
I had the same problem with the sleeves – so I just put them on inside out now, problem solved. They still protect the knee and stay plenty warm As far as the one’s from Elite, I have not tried them, and would be interested in hearing any input as well.
[/quote]
I’ve the TK’s as well and was JUST about to suggest that.
[quote]Hanley wrote:
Firebug9 wrote:
four60 wrote:
I have a question about Knee sleeves, I use Sleeves for almost all my squats (kono sleeves). I just can’t squat any real weight without them my right knee seems to give a click with each rep without them. But they slip after I get warmed up. Has anyone tried the Elitefts brand yet and have input. Its time for a new pair and thinking heavy about going with the Elitefts brands. Pros cons anyone.
I had the same problem with the sleeves – so I just put them on inside out now, problem solved. They still protect the knee and stay plenty warm As far as the one’s from Elite, I have not tried them, and would be interested in hearing any input as well.
I’ve the TK’s as well and was JUST about to suggest that.
[/quote]
[quote]Firebug9 wrote:
Hanley wrote:
Firebug9 wrote:
four60 wrote:
I have a question about Knee sleeves, I use Sleeves for almost all my squats (kono sleeves). I just can’t squat any real weight without them my right knee seems to give a click with each rep without them. But they slip after I get warmed up. Has anyone tried the Elitefts brand yet and have input. Its time for a new pair and thinking heavy about going with the Elitefts brands. Pros cons anyone.
I had the same problem with the sleeves – so I just put them on inside out now, problem solved. They still protect the knee and stay plenty warm As far as the one’s from Elite, I have not tried them, and would be interested in hearing any input as well.
I’ve the TK’s as well and was JUST about to suggest that.
;-)[/quote]
Good Advice, I’ll give it a shot. I’m going to put in a order for some Elitefts sleeves just to try em out. I’ll pass on my trail runs. Between 5/3/1 and The sleeves I’ve fallen back in love with squating. The best part of this program is i feel like I’m gearing up for a meet every 3 weeks for that 95%x1 day. If nothing else that only is the Genius of the program you feel like your gearing up for a show every workout.
[quote]Seattle_Lifter wrote:
DK wrote:
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:
WK1 WK2 WK3 WK4
10x5 25x3 35x5 BWx5
25x5 35x3 45x3 BWx5
35xF 45xF 55xF BWx5
Then just increase 5lbs each subsequent week…I think this still respects the template and design.
DK
For pull-ups and chin-ups you need to account for body weight as part of your 1 rm. I’m not sure how much you weight but if you weight 200 and can do 1 rep with 90 additional pounds you count your 1rm as 290. Then for 5/3/1 take the normal 90% (261 lbs) for week 1 85% would be 222 lb or about 20 extra pounds if you round down. Week 2 would be with 35lbs and week 3 would be 50lbs extra.
Make sense?[/quote]
Ah…yes. I should have realized that. It makes a lot of sense. Ran those through my excel calculator and the numbers look better. The negative numbers I’m just going to do BW with instead. A couple calculated out where I would have to use only a 2.5 plus BW…I think I’m going to round that up to use a nickel - I think I would be laughing at myself too hard to do the set if I set up with a dip belt on with only 2.5lbs on it!
I have been using the 5/3/1 program since the beginning of the year and have made some good progress. I am doing the 4 day a week program with SQ, DL, BP, and Incline BP. I have reset all of my lifts except the squat which is by far my worst lift. Anyways, one of the great things I have found about the program is that it teaches you to grind through reps better and push yourself. However, I have noticed, especially on the squat, that I have lost a lot of speed and just don’t have a lot of explosion on it. I was wondering if anyone had thoughts on this before I submit a question to Jim directly. My current setup (and I rotate the assistance every 2-3 waves) looks something like this:
DL Day
5/3/1 DL
BBB SQ
GMs 3 x 8,9,10 (work up on the reps over the wave)
Step Ups 3 x 10
SQ Day
5/3/1 SQ
BBB DL
Leg Press 4 x 12
Weighted Back Ext
Thankks in advance for your thoughts.
[quote]Firebug9 wrote:
four60 wrote:
I have a question about Knee sleeves, I use Sleeves for almost all my squats (kono sleeves). I just can’t squat any real weight without them my right knee seems to give a click with each rep without them. But they slip after I get warmed up. Has anyone tried the Elitefts brand yet and have input. Its time for a new pair and thinking heavy about going with the Elitefts brands. Pros cons anyone.
I had the same problem with the sleeves – so I just put them on inside out now, problem solved. They still protect the knee and stay plenty warm As far as the one’s from Elite, I have not tried them, and would be interested in hearing any input as well.
[/quote]
I have the APT sleeves which I believe Elite private labeled. I really like them, they don’t slip even when you are sweating a lot. I do not have a lot to compare them to as I haven’t used the TKs or the Rehbands, but they have a pretty firm fit and have helped my knees a lot.If you are on the borderline between two sizes, I would recommend going down a size for a better fit.
With 5/3/1 of what value is a 1RM calculator? If one has a max squat of 400 lbs or so and over the cycle goes for max reps on the last set of that day, should he be able to do that weight for x reps so he would be close to the 1RM he was calculating with? Or does that not matter due to individual differences (ie some people have a higher actual 1rm others a lower than the calculator estimated)?
Of what value with 5/3/1 are 1RM calculators? Especially regarding the last all out set each cycle? Should one be able to complete the same number of reps so that one comes close to the max you used for calculating your cycle? Or is that bs?
[quote]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[/quote]
hahaha…sorry , but I hadda bump this one .
no shit people , were talkin’ 20 bucks . goes to a good cause .
[quote]marlboroman 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
hahaha…sorry , but I hadda bump this one .
no shit people , were talkin’ 20 bucks . goes to a good cause .
[/quote]
Not only that, but it seems like it should be a requirement to buy it BEFORE posting on either of the 5/3/1 threads. The questions posted are getting pretty fucking ridiculous!!
[quote]matrick wrote:
Of what value with 5/3/1 are 1RM calculators? Especially regarding the last all out set each cycle? Should one be able to complete the same number of reps so that one comes close to the max you used for calculating your cycle? Or is that bs?[/quote]
I was going to use a calculator to give me an idea of how one set of weightxreps compares to another one. In a lot of cases, it will be a no brainer. As far as the last set, all out is all out and if you beat your max, great!
I use a calculator at work. When I have to use a calculator to lift weights, it becomes work. I just set rep maxes and let shit work itself out.
[quote]jsdool wrote:
matrick wrote:
Of what value with 5/3/1 are 1RM calculators? Especially regarding the last all out set each cycle? Should one be able to complete the same number of reps so that one comes close to the max you used for calculating your cycle? Or is that bs?
I was going to use a calculator to give me an idea of how one set of weightxreps compares to another one. In a lot of cases, it will be a no brainer. As far as the last set, all out is all out and if you beat your max, great!
[/quote]
I went ahead put the formula in on my Excel sheet to keep track of my “formula max” for the last set of each session, but I honestly rarely paymuch attention to it. You can use it to compare efforts, but you can also over analyze or even inadvertantly make yourself feel bad if effort doesn’t appear the same. I personally like to keep closer track of my rep maxes.