[quote]Jim Wendler wrote:
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.
I don’t know if it helps, but I have tried a couple different things during deload. once I didn’t go to the gym at all during deload, and I didn’t like that. next time I did the basic deload weights, then added some excercises that I don’t usually do, and I got really sore and didn’t like that.
Last deload, I did the basic deload weights, but on my BBB accessories, I increased the weights I used and did 5 x 5 instead of 5 x 10. I liked this way the most because I got to put heavier weights in my hands, but I didn’t work out too hard since it was the deload. I really liked the way this felt.
The increase on the weights was only about 10-15% over what I used for 10x10, and the volume was super low. I don’t know why, but this felt the best, so when I deload next week, I am going to do it that way again.
Play around with it. Restoration and recovery are the key, and each person is probably a little different in their needs for this. And I have to admit, I love the feeling of really wanting to get back to it that you get at the end of a good deload.
[quote]mjnewland wrote:
I don’t know if it helps, but I have tried a couple different things during deload. once I didn’t go to the gym at all during deload, and I didn’t like that. next time I did the basic deload weights, then added some excercises that I don’t usually do, and I got really sore and didn’t like that.
Last deload, I did the basic deload weights, but on my BBB accessories, I increased the weights I used and did 5 x 5 instead of 5 x 10. I liked this way the most because I got to put heavier weights in my hands, but I didn’t work out too hard since it was the deload. I really liked the way this felt.
The increase on the weights was only about 10-15% over what I used for 10x10, and the volume was super low. I don’t know why, but this felt the best, so when I deload next week, I am going to do it that way again.
Play around with it. Restoration and recovery are the key, and each person is probably a little different in their needs for this. And I have to admit, I love the feeling of really wanting to get back to it that you get at the end of a good deload.[/quote]
I just did my first deload session yesturday on deads. I skipped the BBB because the weight for the deload for five reps was essentially the same for the weight I was doing BBB for 10 reps. So I figured that was counterproductive for the deload. I did some extra core work, did body weight dips rather than weighted, and skipped chins altogether (I usually do chins every time I am in the gym). On bench day, I will likely do some pushups instead of BBB with weights. I am also taking a few days off from waterskiing. I can really feel the need for rest in my joints. I also agree with one of the previous posters, I am counting the days until I start wave 2. So the deload keeps you mentally motivated. Its like in the Tom Seleck movie where he plays baseball in Japan, goes into a slump, and the coach has him hitting everything from golf balls to fruit to beach balls–everthing but baseball–until he screams: “I want to hit baseballs!”. Then he his slump is cured.
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]
I ‘believe’ if I remember correctly, that in the 3 Days/week book (or even 5/3/1 book) that the waves/cycles can be spread out over 5 weeks instead of 4. So your setup would look like this:
I’ve now run this program for 2.5 cycles. First cycle was 3 days/week. Second was 4/week.
I am back to 3/week and it seems, for me, that squatting only once every 10 days is not optimal. Not sure if it’s I WANT to squat more or NEED to squat more (how to tell?).
So, question is:
Is it advisable to do squat assistance on Dead lift day (example: BBB squat 5x10 after DL) and then either do deads 5x10 or even more squats after the main lift on Squat Day? Any flaw in this thinking?
[quote]roofus_5 wrote:
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. [/quote]
I’ve got a question for the folks who have been rounning 5/3/1 for a good few cycles and big Jim, I have now decided to concentrate more on my weaker movements aka the squat and bench as my deadlift is much better. But I was just wondering for those of you who have taken this road how to approach hitting reps.
Do you max out each week of the 3 working cycles or do you pick your battles, as in hit the reps for the week and only bust your ass really hard on the last set when your feeling up to it?. as I have been busting my balls each week with every movement but finding my that although my progress has been consistent my recovery is taking slightly longer which could lead to a serious burn out in another couple of cycles.
[quote]irishlifting wrote:
I’ve got a question for the folks who have been rounning 5/3/1 for a good few cycles and big Jim, I have now decided to concentrate more on my weaker movements aka the squat and bench as my deadlift is much better. But I was just wondering for those of you who have taken this road how to approach hitting reps.
Do you max out each week of the 3 working cycles or do you pick your battles, as in hit the reps for the week and only bust your ass really hard on the last set when your feeling up to it?. as I have been busting my balls each week with every movement but finding my that although my progress has been consistent my recovery is taking slightly longer which could lead to a serious burn out in another couple of cycles.[/quote]
When I first started the program I went day to day and simply approached the last set with the idea I would get my prescribed reps first, then keep going until I had one left or knew I wouldn’t get the next rep. On my 5th wave I literally hit a rep PR every single workout but 2. As you start playing with heavier weights though, you will find you need to start choosing your battles a little more. Go in and just hit the reps, and focus for a particular workout where you want to gear up. I learned the hard way a couple times when I felt really good squatting and hit some insane numbers for me, and then I was pretty much ruined for a good week.
I would say in your case, if you are happy with where your dead is then just get your prescribed reps and do some auxillary work, then save your energy for squatting. By just hitting reps in dead, you will still progress but your body and CNS will still be in good shape for squatting. Another thing I do is lift 3 days a week, which helps get me some extra time between my squat and deadlift days.
[quote]irishlifting wrote:
I’ve got a question for the folks who have been rounning 5/3/1 for a good few cycles and big Jim, I have now decided to concentrate more on my weaker movements aka the squat and bench as my deadlift is much better. But I was just wondering for those of you who have taken this road how to approach hitting reps.
Do you max out each week of the 3 working cycles or do you pick your battles, as in hit the reps for the week and only bust your ass really hard on the last set when your feeling up to it?. as I have been busting my balls each week with every movement but finding my that although my progress has been consistent my recovery is taking slightly longer which could lead to a serious burn out in another couple of cycles.[/quote]
have you bought the ebook? it covers this in detail.
[quote]Rek wrote:
irishlifting wrote:
I’ve got a question for the folks who have been rounning 5/3/1 for a good few cycles and big Jim, I have now decided to concentrate more on my weaker movements aka the squat and bench as my deadlift is much better. But I was just wondering for those of you who have taken this road how to approach hitting reps.
Do you max out each week of the 3 working cycles or do you pick your battles, as in hit the reps for the week and only bust your ass really hard on the last set when your feeling up to it?. as I have been busting my balls each week with every movement but finding my that although my progress has been consistent my recovery is taking slightly longer which could lead to a serious burn out in another couple of cycles.
have you bought the ebook? it covers this in detail.
[/quote]
Page 31 “Having a Less Than Stellar Day” and page 69 of the Q&A.
Damn! I’ve read the eBook several times and still miss stuff that has been answered. I had worse than “Less Than a Stellar Day” yesterday and did no lifting. I plan on shifting it to today and then moving Th/F to F/Sa. Since this is my first cycle, one day recovery before starting back to M/Tu/Th/F should be ok for me. I know…I know… “Dude, that was covered on Page xx of the eBook” or “Dude, Jim mentioned that on Page xx of this topic”.
[quote]roofus_5 wrote:
As you start playing with heavier weights though, you will find you need to start choosing your battles a little more. Go in and just hit the reps, and focus for a particular workout where you want to gear up. I learned the hard way a couple times when I felt really good squatting and hit some insane numbers for me, and then I was pretty much ruined for a good week.
[/quote]
ha ha I seem to do that at the start of every cycle! I come back from the deload pumped and ready. Hammer on the squats then two days later wonder why I can’t bend over, have way too tight hammies, and no interest in deadlifting.
[quote]Steel Nation wrote:
Rek wrote:
irishlifting wrote:
I’ve got a question for the folks who have been rounning 5/3/1 for a good few cycles and big Jim, I have now decided to concentrate more on my weaker movements aka the squat and bench as my deadlift is much better. But I was just wondering for those of you who have taken this road how to approach hitting reps.
Do you max out each week of the 3 working cycles or do you pick your battles, as in hit the reps for the week and only bust your ass really hard on the last set when your feeling up to it?. as I have been busting my balls each week with every movement but finding my that although my progress has been consistent my recovery is taking slightly longer which could lead to a serious burn out in another couple of cycles.
have you bought the ebook? it covers this in detail.
Page 31 “Having a Less Than Stellar Day” and page 69 of the Q&A.[/quote]
I have bought the book and the point I was trying to get across was as roofus already mentioned when I was hitting big reps in one exercise I was done for the rest of the week. But thanks for the input its all appreciated.
[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]irishlifting wrote:
Steel Nation wrote:
Rek wrote:
irishlifting wrote:
I’ve got a question for the folks who have been rounning 5/3/1 for a good few cycles and big Jim, I have now decided to concentrate more on my weaker movements aka the squat and bench as my deadlift is much better. But I was just wondering for those of you who have taken this road how to approach hitting reps.
Do you max out each week of the 3 working cycles or do you pick your battles, as in hit the reps for the week and only bust your ass really hard on the last set when your feeling up to it?. as I have been busting my balls each week with every movement but finding my that although my progress has been consistent my recovery is taking slightly longer which could lead to a serious burn out in another couple of cycles.
have you bought the ebook? it covers this in detail.
Page 31 “Having a Less Than Stellar Day” and page 69 of the Q&A.
I have bought the book and the point I was trying to get across was as roofus already mentioned when I was hitting big reps in one exercise I was done for the rest of the week. But thanks for the input its all appreciated.
[/quote]
perhaps I misread your question, sorry. Are you saying that because you do the max for mil, bench, and deads you don’t have enough gogo juice to really push it on squats? If you are really focusing on bringing up your squat as you mentioned then I doubt it is negative to try to leave some in the tank for squat day by only doing the prescribed reps for the other days.
[quote]Rek wrote:
irishlifting wrote:
Steel Nation wrote:
Rek wrote:
irishlifting wrote:
I’ve got a question for the folks who have been rounning 5/3/1 for a good few cycles and big Jim, I have now decided to concentrate more on my weaker movements aka the squat and bench as my deadlift is much better. But I was just wondering for those of you who have taken this road how to approach hitting reps.
Do you max out each week of the 3 working cycles or do you pick your battles, as in hit the reps for the week and only bust your ass really hard on the last set when your feeling up to it?. as I have been busting my balls each week with every movement but finding my that although my progress has been consistent my recovery is taking slightly longer which could lead to a serious burn out in another couple of cycles.
have you bought the ebook? it covers this in detail.
Page 31 “Having a Less Than Stellar Day” and page 69 of the Q&A.
I have bought the book and the point I was trying to get across was as roofus already mentioned when I was hitting big reps in one exercise I was done for the rest of the week. But thanks for the input its all appreciated.
perhaps I misread your question, sorry. Are you saying that because you do the max for mil, bench, and deads you don’t have enough gogo juice to really push it on squats? If you are really focusing on bringing up your squat as you mentioned then I doubt it is negative to try to leave some in the tank for squat day by only doing the prescribed reps for the other days.
[/quote]
yeah I think were thinking along the same lines I wanna bring my squat and bench up so I was thinking of maybe doing the percribed reps on the two other main lifts and really focus on squats and bench at different weeks throughout the month. for example bust my ass on squats on the 3X5 & 5/3/1 weeks and my bench on the 3X3 week perhaps alternate exercises each cycle then just hit perscribed reps or one extra rep for DL and MP, any thoughts on this approach?
[quote]NewWorldMan wrote:
Squatting on dead lift day…
I’ve now run this program for 2.5 cycles. First cycle was 3 days/week. Second was 4/week.
I am back to 3/week and it seems, for me, that squatting only once every 10 days is not optimal. Not sure if it’s I WANT to squat more or NEED to squat more (how to tell?).
So, question is:
Is it advisable to do squat assistance on Dead lift day (example: BBB squat 5x10 after DL) and then either do deads 5x10 or even more squats after the main lift on Squat Day? Any flaw in this thinking?
Thanks-in-advance![/quote]
I do my BBB SQ on my DL 5/3/1 day and my BBB DL on my SQ 5/3/1 day. I have been doing that way for like 6-7 cycles and have been fine.
[quote]irishlifting wrote:
I’ve got a question for the folks who have been rounning 5/3/1 for a good few cycles and big Jim, I have now decided to concentrate more on my weaker movements aka the squat and bench as my deadlift is much better. But I was just wondering for those of you who have taken this road how to approach hitting reps.
Do you max out each week of the 3 working cycles or do you pick your battles, as in hit the reps for the week and only bust your ass really hard on the last set when your feeling up to it?. as I have been busting my balls each week with every movement but finding my that although my progress has been consistent my recovery is taking slightly longer which could lead to a serious burn out in another couple of cycles.[/quote]
Pick your battles - and do only the prescribed reps for the DL.
