[quote]Northernwisco wrote:
Lamest first post of all time but whatever…
On my First wave first week of 531… my next comp is oct 31 the saturday of my 3rd deload… Seeing as I will still be on high rep ranges, how should I go about finding openers?[/quote]
If it were me I would take the last 5/3/1 workout before the meet (the day you work up to 95%) and just use that as a day to work up to a strong single you can use for your meet opener. I think that would be the easiest way to do it.
That was my plan as well. I also plan on modifying the deload that week to just squat and bench. Its local meet that I really don’t care if I blow the doors off the place just want to redeem myself from my piss poor raw nats showing
[quote]Northernwisco wrote:
That was my plan as well. I also plan on modifying the deload that week to just squat and bench. Its local meet that I really don’t care if I blow the doors off the place just want to redeem myself from my piss poor raw nats showing[/quote]
Sounds like a solid plan. Confidence meets are a good idea at times. Best of luck to you.
[quote]eggowned wrote:
Would dragging a sled or pushing a car be too much for conditioning, or should I just substitute them for one of my assistance exercises?
As for the e-book, it rules. Can’t start the program yet though =(. I want to get to where my knees stop caving in while I do a good morning during squats. Anyone know how to correct this? I have a good idea that more back, hip, hamstring, and glute strength will prevent me from bending over and doing a good morning, but I have no clue about the knees caving in.[/quote]
wrap a band around your lower thighs and pull your knees apart while sitting on the couch/chair/shitter.
wrap a band around you knees or lower thighs while doing your warmup sets of squat.
Spread your stance and/or point your toes out a bit.
[quote]eggowned wrote:
Would dragging a sled or pushing a car be too much for conditioning, or should I just substitute them for one of my assistance exercises?
As for the e-book, it rules. Can’t start the program yet though =(. I want to get to where my knees stop caving in while I do a good morning during squats. Anyone know how to correct this? I have a good idea that more back, hip, hamstring, and glute strength will prevent me from bending over and doing a good morning, but I have no clue about the knees caving in.[/quote]
I’m pretty sure this was in the book. That would be fine for conditioning. JW also advocates hill sprints, and of course, prowler pushing.
I would recommend lightening the load and trying to improve your form. Push your knees out, butt back, head and chest up, elbows down … I think I got that right.
EDIT: Jim does explain proper form in the book, so yeah
After 2 whole deadlift workouts using 5/3/1, I have to say that I really dig pulling for reps. I haven’t pulled any substantial weight for more than a triple in a few years. After pulling 445x9 (would have had more but grip failed first) and 475x8 I have no doubt that this will lead to increased back development (and a bigger deadlift) for me. My traps, erectors, and lats were CRUSHED after my final sets. Not to mention grip, biceps, forearms, glutes, hamstrings, and quads. Good shit.
[quote]TheDudeAbides wrote:
eggowned wrote:
Would dragging a sled or pushing a car be too much for conditioning, or should I just substitute them for one of my assistance exercises?
As for the e-book, it rules. Can’t start the program yet though =(. I want to get to where my knees stop caving in while I do a good morning during squats. Anyone know how to correct this? I have a good idea that more back, hip, hamstring, and glute strength will prevent me from bending over and doing a good morning, but I have no clue about the knees caving in.
I’m pretty sure this was in the book. That would be fine for conditioning. JW also advocates hill sprints, and of course, prowler pushing.
I would recommend lightening the load and trying to improve your form. Push your knees out, butt back, head and chest up, elbows down … I think I got that right.
EDIT: Jim does explain proper form in the book, so yeah[/quote]
You sure you have the book?
In regards to the knees caving- I dropped my squat weight by a crazy amount to force proper form from the get go. My best raw squat was 430, but I set my “max” as 350 and took 90% of that. This might be a bit drastic- but the increased reps on all my days have let me really focus on keeping the knees out. Also, I have been building up my abductors and stretching my hip flexors/adductor to allow more ROM. Do the band work someone mentioned earlier too. Hope that helps…
[quote]Steel Nation wrote:
The template he said you don’t need to deload was if you were doing 2 days a week and one lift each day.[/quote]
Yes I know that, BTW I’m doing two lifts per day, then same second week (as on pg 62 of the manual).
I guess I’ll deload when I feel I need it.
[quote]coolnatedawg wrote:
You sure you have the book?
[/quote]
Who me? Sure do. Both of them actually. Did I misspeak?
How does deadlifting for reps feel lol Never done it
[quote]Steel Nation wrote:
After 2 whole deadlift workouts using 5/3/1, I have to say that I really dig pulling for reps. I haven’t pulled any substantial weight for more than a triple in a few years. After pulling 445x9 (would have had more but grip failed first) and 475x8 I have no doubt that this will lead to increased back development (and a bigger deadlift) for me. My traps, erectors, and lats were CRUSHED after my final sets. Not to mention grip, biceps, forearms, glutes, hamstrings, and quads. Good shit.
[/quote]
Same here, never really deadlifted for reps but I look forward to my 5’s days, with the intention of getting 8-10.
I’ve also had chronic lower back pain that easily gets reinjured. The lighter weight used on the 5’s day lets me use better form. If I get 10 reps or close to it on my 5’s day, I usually feel okay getting the minimum (or a few more but leaving some reps in the tank) for the next two weeks.
[quote]Northernwisco wrote:
How does deadlifting for reps feel lol Never done it[/quote]
Pretty awesome, the next few days. Surprisingly, the place I feel it most (when using heavy weight for reps…the BBB 5x10 are another story) the days after is right in my rhomboids.
[quote]Old Dax wrote:
Steel Nation wrote:
The template he said you don’t need to deload was if you were doing 2 days a week and one lift each day.
Yes I know that, BTW I’m doing two lifts per day, then same second week (as on pg 62 of the manual).
I guess I’ll deload when I feel I need it.[/quote]
That is effectively the same as doing 4 days a week, so you would still deload the 4th week.
ahaha I am using BBB for the first 3 cycles hmmm
I love it, even though its a pain. Definitely stretch for the next few days, because you’ll be TIGHT and that could affect your deads/squats.
After 5x10 deadlifts, I feel it just about everywhere: traps, lowerback, GRIP, and especially my hamstrings. My hamstrings are sore for 2+ days afterwards.
[quote]Anton Sugar wrote:
I love it, even though its a pain. Definitely stretch for the next few days, because you’ll be TIGHT and that could affect your deads/squats.
After 5x10 deadlifts, I feel it just about everywhere: traps, lowerback, GRIP, and especially my hamstrings. My hamstrings are sore for 2+ days afterwards.[/quote]
See pretty good mass gains?
As far as I can tell, yes. Thicker traps and generally thicker upper body (particularly my back), and my grip strength has improved amazingly. Really surprised at the grip improvement, actually.
[quote]coolnatedawg wrote:
TheDudeAbides wrote:
eggowned wrote:
Would dragging a sled or pushing a car be too much for conditioning, or should I just substitute them for one of my assistance exercises?
As for the e-book, it rules. Can’t start the program yet though =(. I want to get to where my knees stop caving in while I do a good morning during squats. Anyone know how to correct this? I have a good idea that more back, hip, hamstring, and glute strength will prevent me from bending over and doing a good morning, but I have no clue about the knees caving in.
I’m pretty sure this was in the book. That would be fine for conditioning. JW also advocates hill sprints, and of course, prowler pushing.
I would recommend lightening the load and trying to improve your form. Push your knees out, butt back, head and chest up, elbows down … I think I got that right.
EDIT: Jim does explain proper form in the book, so yeah
You sure you have the book?
In regards to the knees caving- I dropped my squat weight by a crazy amount to force proper form from the get go. My best raw squat was 430, but I set my “max” as 350 and took 90% of that. This might be a bit drastic- but the increased reps on all my days have let me really focus on keeping the knees out. Also, I have been building up my abductors and stretching my hip flexors/adductor to allow more ROM. Do the band work someone mentioned earlier too. Hope that helps…[/quote]
what did you do for the abductors? Only exercise I can think of is that godawful machine where you just spread your legs.
[quote]eggowned wrote:
what did you do for the abductors? Only exercise I can think of is that godawful machine where you just spread your legs.[/quote]
Best exercise I have found for abductors is either lunges or bulgarian split squats.
EDIT: Fuck I meant ADDuctors. For ABDuctors I don’t do anything special cause they get hit plenty hard squatting and pulling sumo.
[quote]eggowned wrote:
coolnatedawg wrote:
TheDudeAbides wrote:
eggowned wrote:
Would dragging a sled or pushing a car be too much for conditioning, or should I just substitute them for one of my assistance exercises?
As for the e-book, it rules. Can’t start the program yet though =(. I want to get to where my knees stop caving in while I do a good morning during squats. Anyone know how to correct this? I have a good idea that more back, hip, hamstring, and glute strength will prevent me from bending over and doing a good morning, but I have no clue about the knees caving in.
I’m pretty sure this was in the book. That would be fine for conditioning. JW also advocates hill sprints, and of course, prowler pushing.
I would recommend lightening the load and trying to improve your form. Push your knees out, butt back, head and chest up, elbows down … I think I got that right.
EDIT: Jim does explain proper form in the book, so yeah
You sure you have the book?
In regards to the knees caving- I dropped my squat weight by a crazy amount to force proper form from the get go. My best raw squat was 430, but I set my “max” as 350 and took 90% of that. This might be a bit drastic- but the increased reps on all my days have let me really focus on keeping the knees out. Also, I have been building up my abductors and stretching my hip flexors/adductor to allow more ROM. Do the band work someone mentioned earlier too. Hope that helps…
what did you do for the abductors? Only exercise I can think of is that godawful machine where you just spread your legs.[/quote]
Like Steeler (boo!) said, lunges and split squats. I only recently dropped the split squats b/c I was not feeling them where I wanted. I incoporated walking lunges now w/ KBs or DBs. They are brutal.
In regards to what I have been doing, I have done lots of stretching, rolling, the banded leg thing mentioned above w/ a purple or green band, X walks, lunges, and lately I have been trying different abductor work on the cables. The exercise is described in London Runner’s “My Trip to See BBB” thread. Basically, put your ankle in the attachment, stand sideways to the stack and move your leg out. Point toes out and go out & slightly forward, then point toes in and go out & slightly back. (Worst description ever?) The weight is kept very light and it really hits that whole area as well as my gluteus minimus. I am trying to correct some glute/low back imbalances. So this has been my remedy.
And TheDudeAbides- no, I was talking about the other guy. I quoted you for the rest of my comment. Sorry bout that.