[quote]TheDudeAbides wrote:
dez6485 wrote:
Jscool, I think you missed his point. If he meant doing as many reps as possible on the last set, then he wouldn’t be doing anything differently.
Lain- another option you have that would be truer to maintenance would be to just keep the weights the same and keep following the program until your conditioning gets better, then start pushing the weights up again.
I have been doing this with my bench press the last three cycles. Kept weights the same, as I moved my grip narrower and narrower. Now I’ve got it where I want it, and I will let the reps I get on 5/3/1 day decide whether I add the 5lbs for the next cycle or keep them where they are one more time.
Great advice. I’ve done this as well and still made rep gains without the added pressure of trying to lift heavy and improve your conditioning. Jim suggested this to someone waaay back in the EliteFTS Q & A, but I don’t remember it being in either of the books.[/quote]
yea, honestly i dont even remember reading it on his q&a (not that its not there…), but it just kind of made sense to me. but i did start moving my grip in narrower because of stuff i read on jim’s q&a/log and things other lifters from elitefts were saying about healthier shoulders down the road.
anyway, it just made sense to me that as long as the rest of my training was going ok, i should be able to gradually work my grip in narrower with the same weights i was using. so far its worked for what i wanted it to, and i imagine ill take the same approach in other areas as i start to shift focus to other aspects of being “north of vag” in the future.
[quote]dhickey wrote:
crankMAN wrote:
hey guys…been some talk about spreadsheet of iphone apps…ok this is from another board…ironaddict and the author( madhatter) did hells of a job…a fantastic spreadsheet…
Hey guys, I’ve been reading around, and I would like if somebody could answer this for me. Most people on here seem to use Boring But Big as their assistance work. Can someone explain why it’s so much more popular then the other ones?
Also, I’m planning on lifting (squat day is sunday, so MP day is thursday) squat/bench/off/dead/MP/off/off because I have football games on Friday’s. I want to be the most recovered by Friday, so that’s why I put the leg lifts before upper body lifts and MP the last lift in the week (heavy deadlifts the day before a game could make me very sore). Do you guys think it would be better to switch the bench and MP days around? Kind of an odd question, but maybe since MP uses more of the same muscles as the deadlift than the bench it would be better if they were switched? I’m probably overthinking this too much, but recovery is going to be hard enough with football practice, so anything I can do to help is good.
[quote]fisch wrote:
Hey guys, I’ve been reading around, and I would like if somebody could answer this for me. Most people on here seem to use Boring But Big as their assistance work. Can someone explain why it’s so much more popular then the other ones?
Also, I’m planning on lifting (squat day is sunday, so MP day is thursday) squat/bench/off/dead/MP/off/off because I have football games on Friday’s. I want to be the most recovered by Friday, so that’s why I put the leg lifts before upper body lifts and MP the last lift in the week (heavy deadlifts the day before a game could make me very sore). Do you guys think it would be better to switch the bench and MP days around? Kind of an odd question, but maybe since MP uses more of the same muscles as the deadlift than the bench it would be better if they were switched? I’m probably overthinking this too much, but recovery is going to be hard enough with football practice, so anything I can do to help is good.[/quote]
In season, you may want to consider training three times a week.
[quote]danjo228 wrote:
dhickey wrote:
crankMAN wrote:
hey guys…been some talk about spreadsheet of iphone apps…ok this is from another board…ironaddict and the author( madhatter) did hells of a job…a fantastic spreadsheet…
[quote]dez6485 wrote:
Jscool, I think you missed his point. If he meant doing as many reps as possible on the last set, then he wouldn’t be doing anything differently.
Lain- another option you have that would be truer to maintenance would be to just keep the weights the same and keep following the program until your conditioning gets better, then start pushing the weights up again.
I have been doing this with my bench press the last three cycles. Kept weights the same, as I moved my grip narrower and narrower. Now I’ve got it where I want it, and I will let the reps I get on 5/3/1 day decide whether I add the 5lbs for the next cycle or keep them where they are one more time.
[/quote]
Keeping the weights the same is not following the program.
[quote]jsdool wrote:
dez6485 wrote:
Jscool, I think you missed his point. If he meant doing as many reps as possible on the last set, then he wouldn’t be doing anything differently.
Lain- another option you have that would be truer to maintenance would be to just keep the weights the same and keep following the program until your conditioning gets better, then start pushing the weights up again.
I have been doing this with my bench press the last three cycles. Kept weights the same, as I moved my grip narrower and narrower. Now I’ve got it where I want it, and I will let the reps I get on 5/3/1 day decide whether I add the 5lbs for the next cycle or keep them where they are one more time.
Keeping the weights the same is not following the program.
[/quote]
im not sure if youre being serious right now. if you are, then re-read both 5/3/1 threads, then the book, and tell me if EVERYTHING Jim himself “approved” as a tweak here and there is actually in the book.
[quote]fisch wrote:
I just got the book and read it. I plan on starting up the 5/3/1 in a couple days. I have a question though, I think anybody that has started this program can answer it.
When it says add 10 (or 5 in the case of upper body) pounds at the end of each cycle to your 1RM, does it mean your true 1 RM or the one you started the program with (1 RM - 10%). So if your true 1 RM was 200, your 90 % would be 180. Do you add the 10 pounds to the 200 and re-figure your 90% every cycle or do you just add 10 pounds to 180? Hopefully this wasn’t too confusing.
EDIT: I guess it doesn’t matter too much, I just typed a bunch of numbers into a calculator, whichever way I do it it comes out pretty much the same. Sorry about that.[/quote]
As your weights go up, it will begin to matter. You add the 5/10 to your 180, not the 200.
[quote]four60 wrote:
I’m curious how many have tried using the same template 65%/75%/85% etc 5/3/1 for there asistance work. I have had some great progress with the Main lifts but after seeing Joehawk last post it seems to make sense to use it for the main assistance work Incline/Cleans etc. [/quote]
This would seem to make things complicated as well as possibly lead to overkill. Remember that assistance is just that, assistance to your mai lifts which should be the main focus. I would figure out your weak points for each lift, identify assistance exercises that will help you with this and tailor your assistance work to higher rep to strengthen this weak point.
Jim, I was wondering if DB Snatch would be a substitute for military press…my max squat was 385, and on wave 1, week 2 I got 335 for 7 pretty easy on the last set of 3+. Thanks for this program and all your help!
[quote]pbw1485 wrote:
Jim, I was wondering if DB Snatch would be a substitute for military press…my max squat was 385, and on wave 1, week 2 I got 335 for 7 pretty easy on the last set of 3+. Thanks for this program and all your help![/quote]
I’m not Jim, but I can’t see why this would be a good idea. Why would you want to make this switch?
[quote]dez6485 wrote:
TheDudeAbides wrote:
dez6485 wrote:
Jscool, I think you missed his point. If he meant doing as many reps as possible on the last set, then he wouldn’t be doing anything differently.
Lain- another option you have that would be truer to maintenance would be to just keep the weights the same and keep following the program until your conditioning gets better, then start pushing the weights up again.
I have been doing this with my bench press the last three cycles. Kept weights the same, as I moved my grip narrower and narrower. Now I’ve got it where I want it, and I will let the reps I get on 5/3/1 day decide whether I add the 5lbs for the next cycle or keep them where they are one more time.
Great advice. I’ve done this as well and still made rep gains without the added pressure of trying to lift heavy and improve your conditioning. Jim suggested this to someone waaay back in the EliteFTS Q & A, but I don’t remember it being in either of the books.
yea, honestly i dont even remember reading it on his q&a (not that its not there…), but it just kind of made sense to me. but i did start moving my grip in narrower because of stuff i read on jim’s q&a/log and things other lifters from elitefts were saying about healthier shoulders down the road.
anyway, it just made sense to me that as long as the rest of my training was going ok, i should be able to gradually work my grip in narrower with the same weights i was using. so far its worked for what i wanted it to, and i imagine ill take the same approach in other areas as i start to shift focus to other aspects of being “north of vag” in the future.
[quote]malonetd wrote:
pbw1485 wrote:
Jim, I was wondering if DB Snatch would be a substitute for military press…my max squat was 385, and on wave 1, week 2 I got 335 for 7 pretty easy on the last set of 3+. Thanks for this program and all your help!
I’m not Jim, but I can’t see why this would be a good idea. Why would you want to make this switch?[/quote]
Military press impinges my shoulder, but the DB snatch is one of my favorite exercises and it does not bother me for some reason.
Ok. I wouldn’t have considered altering a program that improves strength to just maintain. But then I am not ready to maintain yet.
[/quote]
I’m going to spew/regurgitate some stuff that I probably remembered incorrectly. The gist of it is that you cannot serve two masters at once - that being strength gain and fat loss. Choose one goal and go after it. If you can keep getting your goal reps and whatever percentages while losing fat, then all is good in the land of strength.
On the other hand, Jim addressed this again (Q & A) where he still gained strength even though he was essentially coasting.
I am starting my first deload week tomorrow–deads. For the guys (or gals) going BBB assistance work, what are you all doing for deload week? Not doing the 5x10 BBB work at all? Cutting weight to like 25%?
Oh, and I bought the book and just re-read the Q & A. If I missed the answer to this I apologize.
[quote]pbw1485 wrote:
malonetd wrote:
pbw1485 wrote:
Jim, I was wondering if DB Snatch would be a substitute for military press…my max squat was 385, and on wave 1, week 2 I got 335 for 7 pretty easy on the last set of 3+. Thanks for this program and all your help!
I’m not Jim, but I can’t see why this would be a good idea. Why would you want to make this switch?
Military press impinges my shoulder, but the DB snatch is one of my favorite exercises and it does not bother me for some reason. [/quote]
You will not progress in the 5/3/1 style with dumbbells. This has been explained a few times before.