[quote]jjackkrash wrote:
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]
The book is vague on this. I was going to just do a 2x5 on each of my assistance exercises. I usually do a 4x8 now. What do you think of that? Either that or I was going to stay with my 4x8 and cut the weight in half.
If I’m reading it right, the main lifts deload week is the same as his recommended warmup for the other weeks. So I guess we just warmup and move on to assistance? That seems really light, even for a deload.
I’ve got an interesting question for you experienced 531 people (maybe even Mr. Wendler will chime in):
I plan on starting another 531 cycle at the beginning of September and aim to compete by years’ end. In September it will be 3.5mo since I have front squatted (I’m done with back squats for quite a while) AS WELL AS dead lifted.
I’ve got a recurring lower back injury and finally took the ‘no squat/DL’ plunge and took it out of my program for a while. And I think it is really working. I’m feeling very good and strong.
But my question is:
Does anyone have a suggestion as to HOW to get back into this program SAFELY? I don’t know my 1RM, nor do I want to ‘test’ it due to the time it’s been since my last PR’s. Sure, I could use my latest PR’s but I can’t really say that I’m still able to hit those numbers.
Should I just ‘lowball’ my guesses?
Front squats are relatively good on my back so I can, more or less; just jump into those. With dead lifts however, I plan to take about 3-4 weeks and start with some trap bar pulls, speed pulls for singles as in my Cressey Performance template before September.
[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]
No. I would never ever substitute this for the military press.
Ok. I wouldn’t have considered altering a program that improves strength to just maintain. But then I am not ready to maintain yet.
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.[/quote]
You are correct. Choose one and go for it. Get good at one or suck at both. You choose.
[quote]B rocK wrote:
I’ve got an interesting question for you experienced 531 people (maybe even Mr. Wendler will chime in):
I plan on starting another 531 cycle at the beginning of September and aim to compete by years’ end. In September it will be 3.5mo since I have front squatted (I’m done with back squats for quite a while) AS WELL AS dead lifted.
I’ve got a recurring lower back injury and finally took the ‘no squat/DL’ plunge and took it out of my program for a while. And I think it is really working. I’m feeling very good and strong.
But my question is:
Does anyone have a suggestion as to HOW to get back into this program SAFELY? I don’t know my 1RM, nor do I want to ‘test’ it due to the time it’s been since my last PR’s. Sure, I could use my latest PR’s but I can’t really say that I’m still able to hit those numbers.
Should I just ‘lowball’ my guesses?
Front squats are relatively good on my back so I can, more or less; just jump into those. With dead lifts however, I plan to take about 3-4 weeks and start with some trap bar pulls, speed pulls for singles as in my Cressey Performance template before September.
Any thoughts would be greatly appreciated.[/quote]
Just start WAAAYYY light - I had to do this with my squat when I started. You can always move up quicker. It’s better than reinjuring yourself.
To give you an example, I think my 3x3 week, the last set was done at 315 or so. I could probably squat 600 at the time.
[quote]pf wrote:
I keep the weight on my BBB movements the same for my deload week but drop from 5x10 to 3x10.[/quote]
What is the purpose of the deload? Why are you doing it?
Answer that question and you will know the sets and reps because you will train with purpose. Sometimes you can do 3x10…other weeks you will take completely off.
[quote]Jim Wendler wrote:
pf wrote:
I keep the weight on my BBB movements the same for my deload week but drop from 5x10 to 3x10.
What is the purpose of the deload? Why are you doing it?
Answer that question and you will know the sets and reps because you will train with purpose. Sometimes you can do 3x10…other weeks you will take completely off.[/quote]
Interesting thanks, at this point i’ve not needed to take a complete week off. In fact i’ve been itching to get back onto the heavier weights. My reasoning was main lift as advised followed by 60% of assistance was enough of a drop of workload.
[quote]Jim Wendler wrote:
B rocK wrote:
I’ve got an interesting question for you experienced 531 people (maybe even Mr. Wendler will chime in):
I plan on starting another 531 cycle at the beginning of September and aim to compete by years’ end. In September it will be 3.5mo since I have front squatted (I’m done with back squats for quite a while) AS WELL AS dead lifted.
I’ve got a recurring lower back injury and finally took the ‘no squat/DL’ plunge and took it out of my program for a while. And I think it is really working. I’m feeling very good and strong.
But my question is:
Does anyone have a suggestion as to HOW to get back into this program SAFELY? I don’t know my 1RM, nor do I want to ‘test’ it due to the time it’s been since my last PR’s. Sure, I could use my latest PR’s but I can’t really say that I’m still able to hit those numbers.
Should I just ‘lowball’ my guesses?
Front squats are relatively good on my back so I can, more or less; just jump into those. With dead lifts however, I plan to take about 3-4 weeks and start with some trap bar pulls, speed pulls for singles as in my Cressey Performance template before September.
Any thoughts would be greatly appreciated.
Just start WAAAYYY light - I had to do this with my squat when I started. You can always move up quicker. It’s better than reinjuring yourself.
To give you an example, I think my 3x3 week, the last set was done at 315 or so. I could probably squat 600 at the time.[/quote]
Just as I figured. But it means a lot that the MAN himself was able to confirm my beliefs.
I have a knee injury that prevents me from doing squats/deadlifts. I’m doing the upper body portion of 5/3/1 right now and while I’m getting good gains from it (25lbs on my bench after one cycle); only training twice a week is really getting to me.
Would doubling my weekly volume to 4 days a week (2 push, 2 pull) be a good idea or should I stick with the twice a week training as long as I’m gaining?
[/quote]
I am in the same position except that I’ll be trying it for the first time.
Hi guys, sorry if this has been mentioned before, but i am 2 sessions in to the 1 rep week so deloading next week. I understand the protocol for the main lifts, but would you recommend going heavy on the accessory lifts or pulling back a bit on those too? Thanks in advance
[quote]adam_medic wrote:
Hi guys, sorry if this has been mentioned before, but i am 2 sessions in to the 1 rep week so deloading next week. I understand the protocol for the main lifts, but would you recommend going heavy on the accessory lifts or pulling back a bit on those too? Thanks in advance[/quote]
[quote]Jim Wendler wrote:
First of all, I owe everything to Dave. I am 100% EFS and will always be. I will always bust his balls but he knows where my heart lies.
I would like to host a training weekend here sometime - meet up for lifting, hills, tattoos and a show. Not sure what the interest would be but it would be great.
This would not be a pussy filled weekend - you don’t come out of shape or in need of “technique” work or whatever. I hate that stuff. Lift, run, and jam. And have a few cocktails.
[/quote]
Hey Jim. I read in Jason Adams training log that you sent him something about 5/3/1 for body building. Was that the same templete from the 3 days a week manual or is it something new?
[quote]DF85 wrote:
Hey Jim. I read in Jason Adams training log that you sent him something about 5/3/1 for body building. Was that the same templete from the 3 days a week manual or is it something new?
Thanks[/quote]
Something a little new I’ve been screwing around with - a little more detailed version (actually versions) of Boring But Big.
i have a question about staggering the “1 rep” week. There are 4 weeks and 4 main lifts, but they all have the 1 rep day in the same week. What if they were all offset by 1 week so every week you have one of the lifts that are in the different phases. This makes me thing I would have more to give for the 3rd and 4th day of the 1 rep week.
The disadvantage is that the deload week is also staggered and you have have a fully off week.
Guess this falls under the “don’t fuck with it” section, and I’m not because I am doing it as prescribed. The thought just popped in my head so I got to wondering…
[quote]Jim Wendler wrote:
DF85 wrote:
Hey Jim. I read in Jason Adams training log that you sent him something about 5/3/1 for body building. Was that the same templete from the 3 days a week manual or is it something new?
Thanks
Something a little new I’ve been screwing around with - a little more detailed version (actually versions) of Boring But Big.[/quote]
[quote]adriansan wrote:
Jim Wendler wrote:
DF85 wrote:
Hey Jim. I read in Jason Adams training log that you sent him something about 5/3/1 for body building. Was that the same templete from the 3 days a week manual or is it something new?
Thanks
Something a little new I’ve been screwing around with - a little more detailed version (actually versions) of Boring But Big.
Just a quick note regarding deloading. I have seen several posts regarding how to approach it, or does it even need to be done. You will find when starting the 5/3/1 that your body feels very little need for a deload, the loads are still light.
It does not mean that you won’t benefit from one, however. Deloading is important for the mental game as well. One person mentioned they were “itching to get back to the heavy weights”…EXACTLY!! By backing off you are priming your will to work hard again.
In the early stages of deloading, you will probably hit all of your reps and sets with prescribed weights. You can do your auxilaries with moderate weight. I’m telling you though, as you progress with this program and get up to wave 7 and 8, you’ll think differently.
I will honestly say on my last two deloads I lifted a total of two times between the two weeks. And guess what? I didn’t get weaker! I also did not stress out because I wasn’t in the gym. Your body and mind needs a vacation, and it takes just as much discipline to back off for a week as it does to push hard for 3 or 4.
As you age, (real years and lifting years) you will find 2 things. You get more benefit from less “work”, and you need more rest. Learn this now and reap the benefits down the road.