On the touch and go vs. reset debate, I must add that I haven’t seen many lifters perform touch and go deadlifts without their technique deteriorating horribly as the reps wear on.
For me, I pull sumo and can’t stay in the groove if I touch and go, so there is really no option here.
I did the just did the first 5/3/1 day for my squat in wave 1 and it was 195x1+ like the program states and I got 14 reps so should I just keep adding 10 until I catch up or add more? I probably undershot some of my PR.
[quote]Efuchs7 wrote:
I did the just did the first 5/3/1 day for my squat in wave 1 and it was 195x1+ like the program states and I got 14 reps so should I just keep adding 10 until I catch up or add more? I probably undershot some of my PR.[/quote]
I based my training maxes off of actual 1RM’s that I did the week before I started the program. My Wave 1, Week 3 95% of training-max money reps were as follows: Deads-10 reps, Bench-10 reps, Squats-12 reps, Press-8 reps. My rep ranges for week 3 are consistent with other logs I have read on here. I don’t think 14 is unreasonably high and I would not reset–its a long term program and the weight will catch up with you in due time. My .02 cents.
Jack
For everyone on here who has tried the Boring but big template:
What percentage of your training max have you used for your assistant sets? Did you go with 30-40% or right away with 50-60%? Or did you cycle it from week 1-3 like 60%, 50%, 40%? What did you do for de-load week?
What are the results with this version so far? Weight wise?
Also has anyone tried triumvirate version and the boring but big version and “compared” results? Which one did you like more?
Thanks!
[quote]matrick wrote:
For everyone on here who has tried the Boring but big template:
What percentage of your training max have you used for your assistant sets? Did you go with 30-40% or right away with 50-60%? Or did you cycle it from week 1-3 like 60%, 50%, 40%? What did you do for de-load week?
What are the results with this version so far? Weight wise?
Also has anyone tried triumvirate version and the boring but big version and “compared” results? Which one did you like more?
Thanks![/quote]
I started with 50% and just added 5-10 pounds/week depending on the exercise and how I felt.
What I like about BBB compared to the triumvirate is its simplicity, the form practice, and my personal strength/mass gains. BBB was far better than the triumvirate method in the latter category.
[quote]Steel Nation wrote:
On the touch and go vs. reset debate, I must add that I haven’t seen many lifters perform touch and go deadlifts without their technique deteriorating horribly as the reps wear on.
For me, I pull sumo and can’t stay in the groove if I touch and go, so there is really no option here.[/quote]
I feel it’s true for both, but moreso for the touch and go. Honestly, when I first started powerlifting/strongman I always reset before eac, and I just started trying it when I started the 5/3/1. It’s been a nice change. I will probably go back to it at some point. Someone also mentioned touch and go can be a “strongman thing” too, which I train for. I also have trouble keeping air and staying tight and by doing touch and go I hold my air better. I set a PR the other day by getting 400 for 5 in one breath…what a rush.
Good discussion everyone, it’s been productive and not an insult war.
Steel Nation: Love the name. I’m a lifelong Steeler’s fan. I finally traveled to “Mecca” a few years ago to catch a game. I was VERY excited to see they were coming to KC this year, so I will be able to represent the black and gold (look for my Lambert throwback jersey) in a hostile environment…
[quote]roofus_5 wrote:
Steel Nation: Love the name. I’m a lifelong Steeler’s fan. I finally traveled to “Mecca” a few years ago to catch a game. I was VERY excited to see they were coming to KC this year, so I will be able to represent the black and gold (look for my Lambert throwback jersey) in a hostile environment…[/quote]
Hell yeah baby!! Another long-time steeler fan here!! I also represent with a couple of jack Lambert jerseys (home & away), he’s the reason why I started playing football when I was I kid and I played linebacker for my whole time with him being the main inspiration!! Funny thing is that as I was driving back from the gym tonight, I was thinking about giving Steel Nation some props for his avatar… steeler minds at work I guess.
[/hijack]
I’ve just (last week) downloaded the eBook from EFS. Love it and it’s simplicity.
I’ve just come back from ~6weeks of no training at all (wife’s just had a hip replacement due to RA) so I’m not going to jump straight in, I’ll ease myself in over the next 2-3weeks, estimate my maxs (they WILL be light) and go for the twice a week option. Conditioning will be a combo of cycling with my son and machine work (easier for sprint / intervals than cycling on the road). initial goals will be to pull 185kg, FSQ 115kg Bench 125kg all pain free(ish).
Can’t wait!
I just did my first cycle with BBB at 40% for wk1, and moved up to 45%. While I wasn’t struggling with 40-45%, and I may consider going up to 50%, it was still hard… especially for squats.
roofus and m1sf1t: Thanks for the props fellas. I try to fly the colors wherever I go. Cleveland, Baltimore, Philly, DC, wherever. But football season is my favorite time of year to live in Pittsburgh. It’s the juice that keeps this town running.
Re: BBB - Has anyone been using this for multiple cycles? If so, what % did you start at and where did you finish (or where are you at now)? I’m just wondering how I could see much of any benefit from squatting 225 (50% of my training max) for 5 sets of 10. But that is probably because I have never done it before. Just curious if anyone has made any significant progress weights-wise with BBB.
Right now I’m doing the bodyweight assistance template to calm some aching joints and it’s working well. After my honeymoon at the end of August I was planning on starting the BBB. I guess I’ll just try it and see how it works/feels.
EDIT: Nevermind, I just read what I wrote and I am totally missing the fucking point, which is increasing the 4 main lifts. Holy shit I can be dense as a fucking rock sometimes.
[quote]Firebug9 wrote:
four60 wrote:
Firebug9 wrote:
Ok, I am looking for some assistance here. I love the 5/3/1 program, but I have three powerlifting meets in the next 4 months. One in about two weeks, another the first week of October and the last one the first week of November. These are all international meets and I am trying to get my strength back after my treatments. With all that in mind this style of training is great for me, but I am going to have to be in equipment for training. So, I am looking for suggestions.
I was thinking of using rep scheme of 3/2/1 and the BBB for assistance with maybe a couple of other assistance exercises thrown in to work on specific weaknesses. Between the first and second meet I will have 7 weeks of training, and between the second and third I will have four weeks…
Any and all help is appreciated 
WOW, No resting for you huh.
Well, no not really
So, no one has any ideas or suggestions? I am kind of at a loss here. I have lost a bit with my chemo and I will be getting radiation between the first and second meets. I know that training will be difficult but I will train. I did during chemo, even though my numbers do not really show it. I was just hoping to get some brain storming ideas so I can string together a decent 6 weeks or so of training.
thanks[/quote]
You are a moving juggernaut, Well, after my last post here I was in the gym on Tuesday doing my DL 95%x1 (460) I was going for rep 3 and the weight shifted on my way up. I’ve switched to a very close stance 10" from heal to heal from a sumo stance. Well I could not just adjust the weight like I’ve stupidly done in the past and my hip gave in first then instead of droping the weight I tried to control it and then the back strain came in. So I was laid up for 2 days and now I’m back to work but will need to adjust my 5/3/1 Work to rehab for a min until I can have mobility back in my back.
I’m walking now and that is the biggest plus. I will use the foam roller as much as I can starting saturday and will need to figure out how to rehab my back into my program. Any sugestions would be great. I know this is very vague.
On the dead stop vs touch and go deadlifts: i cant really do touch and go deads because my grip sucks (now it sucks less because of the DB rows), i can do a few reps and then i need to pause on the floor to adjust the grip. Nobody has this problem?
[quote]Steel Nation wrote:
roofus and m1sf1t: Thanks for the props fellas. I try to fly the colors wherever I go. Cleveland, Baltimore, Philly, DC, wherever. But football season is my favorite time of year to live in Pittsburgh. It’s the juice that keeps this town running.
Re: BBB - Has anyone been using this for multiple cycles? If so, what % did you start at and where did you finish (or where are you at now)? I’m just wondering how I could see much of any benefit from squatting 225 (50% of my training max) for 5 sets of 10. But that is probably because I have never done it before. Just curious if anyone has made any significant progress weights-wise with BBB.
Right now I’m doing the bodyweight assistance template to calm some aching joints and it’s working well. After my honeymoon at the end of August I was planning on starting the BBB. I guess I’ll just try it and see how it works/feels.
EDIT: Nevermind, I just read what I wrote and I am totally missing the fucking point, which is increaing the 4 main lifts. Holy shit I can be dense as a fucking rock sometimes.[/quote]
You’re okay. On the BBB, just start with a weight you can get for 10, even if it’s only 30-40% and get 5 sets. That is very difficult in itself. Bump up the weight as you get accustomed to the work. If you totally kill it and waste yourself, maybe get 7-8 on your last set of 3 on squat, skip it. You earned it. Once you’ve done it for a couple waves I think you should try the BBB with dropsets. Start with maybe 65-70% and get a set of 10, then DROP the weight as needed to get all 5 sets of 10. You will see some crazy results from that. Doing this, I can now get 3X10 with 225 on close grip bench after my main lifts, and that is like 70% of my max.
[quote]four60 wrote:
Firebug9 wrote:
four60 wrote:
Firebug9 wrote:
Ok, I am looking for some assistance here. I love the 5/3/1 program, but I have three powerlifting meets in the next 4 months. One in about two weeks, another the first week of October and the last one the first week of November. These are all international meets and I am trying to get my strength back after my treatments. With all that in mind this style of training is great for me, but I am going to have to be in equipment for training. So, I am looking for suggestions.
I was thinking of using rep scheme of 3/2/1 and the BBB for assistance with maybe a couple of other assistance exercises thrown in to work on specific weaknesses. Between the first and second meet I will have 7 weeks of training, and between the second and third I will have four weeks…
Any and all help is appreciated
WOW, No resting for you huh.
Well, no not really
So, no one has any ideas or suggestions? I am kind of at a loss here. I have lost a bit with my chemo and I will be getting radiation between the first and second meets. I know that training will be difficult but I will train. I did during chemo, even though my numbers do not really show it. I was just hoping to get some brain storming ideas so I can string together a decent 6 weeks or so of training.
thanks
You are a moving juggernaut, Well, after my last post here I was in the gym on Tuesday doing my DL 95%x1 (460) I was going for rep 3 and the weight shifted on my way up. I’ve switched to a very close stance 10" from heal to heal from a sumo stance. Well I could not just adjust the weight like I’ve stupidly done in the past and my hip gave in first then instead of droping the weight I tried to control it and then the back strain came in. So I was laid up for 2 days and now I’m back to work but will need to adjust my 5/3/1 Work to rehab for a min until I can have mobility back in my back.
I’m walking now and that is the biggest plus. I will use the foam roller as much as I can starting saturday and will need to figure out how to rehab my back into my program. Any sugestions would be great. I know this is very vague.
[/quote]
Reverse Hyper! Nothing helped me back from my numerous back injuries like the reverse hyper. Within a week I was ~100%
[quote]coolnatedawg wrote:
four60 wrote:
…
You are a moving juggernaut, Well, after my last post here I was in the gym on Tuesday doing my DL 95%x1 (460) I was going for rep 3 and the weight shifted on my way up. I’ve switched to a very close stance 10" from heal to heal from a sumo stance. Well I could not just adjust the weight like I’ve stupidly done in the past and my hip gave in first then instead of droping the weight I tried to control it and then the back strain came in. So I was laid up for 2 days and now I’m back to work but will need to adjust my 5/3/1 Work to rehab for a min until I can have mobility back in my back.
I’m walking now and that is the biggest plus. I will use the foam roller as much as I can starting saturday and will need to figure out how to rehab my back into my program. Any sugestions would be great. I know this is very vague.
Reverse Hyper! Nothing helped me back from my numerous back injuries like the reverse hyper. Within a week I was ~100%[/quote]
that’s encouraging. did you use it every day? i tweaked my back going too heavy on good mornings (squat day accessory) and i’m trying to make it better too.
I pulled my back and knew I was in trouble so within a few minutes I jumped on the RH just to get a nice stretch in the muscle. During that week I think i went in 2-3 more times (pulled it on a Tuesday-actually Halloween) and just focused on doing bodyweight RH for 3-4 sets of 15-20 to get blood flowing and more stretch. Towards the end of the week I started to add a little weight (probably 50lb total).
In the beginning, the first few reps really fucking hurt, but you just take it nice and slow and concentrate on the stretch. I knew that I would have to get through a little bit of pain and discomfort to loosen it up/break up scar tissue. This, combined with foam rolling, stretching, and a decent dose of Ibuprofen got me moving again. Once it is warmed up, just move around a bit to prevent getting stiff. I may have iced it when I was not using it too, but I can not remember.
I have only used the RH to heal me this last time I injured myself, but I was extremely surprised how quickly I was back on my feet. I hope this helps…
[quote]Sagat wrote:
On the dead stop vs touch and go deadlifts: i cant really do touch and go deads because my grip sucks (now it sucks less because of the DB rows), i can do a few reps and then i need to pause on the floor to adjust the grip. Nobody has this problem?[/quote]
Never had that kind of problem. My grip has always been good as long as I have the good ol Chalk
[quote]coolnatedawg wrote:
I pulled my back and knew I was in trouble so within a few minutes I jumped on the RH just to get a nice stretch in the muscle. During that week I think i went in 2-3 more times (pulled it on a Tuesday-actually Halloween) and just focused on doing bodyweight RH for 3-4 sets of 15-20 to get blood flowing and more stretch. Towards the end of the week I started to add a little weight (probably 50lb total).
In the beginning, the first few reps really fucking hurt, but you just take it nice and slow and concentrate on the stretch. I knew that I would have to get through a little bit of pain and discomfort to loosen it up/break up scar tissue. This, combined with foam rolling, stretching, and a decent dose of Ibuprofen got me moving again. Once it is warmed up, just move around a bit to prevent getting stiff. I may have iced it when I was not using it too, but I can not remember.
I have only used the RH to heal me this last time I injured myself, but I was extremely surprised how quickly I was back on my feet. I hope this helps…[/quote]
The funny thing is out of everything this gym does not have it does have a reverse hyper that no one has a clue how to use. So I have some spud straps for it I guess that will be what I’m going to hit after this weekend. I need to see where I’m at with balance and everything. And if I will need to go back to sumo or WIDE conventional
Thanks for the info
[quote]Sagat wrote:
On the dead stop vs touch and go deadlifts: i cant really do touch and go deads because my grip sucks (now it sucks less because of the DB rows), i can do a few reps and then i need to pause on the floor to adjust the grip. Nobody has this problem?[/quote]
I’m sorry if this response is incredibly redundant but, are you using chalk? The difference that it makes is ridiculous! I “divorced” the straps a few years ago and I haven’t had any issues since. Like Jim says, even if they don’t allow chalk in your gym, sneak it in! It’s supposedly not allowed at the gold’s I train at, but I usually clean after myself and befriended the cleaning crew, so they don’t mind THAT much at this point I don’t think…
[quote]m1sf1t wrote:
Sagat wrote:
On the dead stop vs touch and go deadlifts: i cant really do touch and go deads because my grip sucks (now it sucks less because of the DB rows), i can do a few reps and then i need to pause on the floor to adjust the grip. Nobody has this problem?
I’m sorry if this response is incredibly redundant but, are you using chalk? The difference that it makes is ridiculous! I “divorced” the straps a few years ago and I haven’t had any issues since. Like Jim says, even if they don’t allow chalk in your gym, sneak it in! It’s supposedly not allowed at the gold’s I train at, but I usually clean after myself and befriended the cleaning crew, so they don’t mind THAT much at this point I don’t think…
[/quote]
Chalk not allowed in my gymm…
Sagat: I have the same issue on the last set…after a few reps i have to wait maybe 5 secs , so no choice to reset for at least one rep…
Steelersnations: Thanks for your answer…but im a COWBOYS fan…so guess what i think of your name!!
to all: Thanks, deload next week so i think about what i wanna do for my deadlift but so far …reset on all reps is ahead!!