[quote]Steel Nation wrote:
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.
Best exercise I have found for abductors is either lunges or bulgarian split squats.[/quote]
My adductors dominate my thighs and I mainly wide stance box squat.
EDIT: aBductors… X-band walks are a good isolation movement
[quote]coolnatedawg wrote:
And TheDudeAbides- no, I was talking about the other guy. I quoted you for the rest of my comment. Sorry bout that.[/quote]
ha ha thought so, I knew you wouldn’t mess with me 
i suck ass at repping deads ahhhhhh never done more than 3s I almost died at 8 reps today than 5 sets of 10 after that
[quote]Northernwisco wrote:
i suck ass at repping deads ahhhhhh never done more than 3s I almost died at 8 reps today than 5 sets of 10 after that[/quote]
I’m in the same boat! The deadlift used to be my strongest lift, it still is, when doing singles/doubles/triples, the hi-rep sets are fucking killing me! In contrast, I’ve been breaking the mental barrier with my squats and I’ve been hitting some sweet PR’s! Go figure…
[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]
rep deads in 5/3/1 are what got my pull progressing again.
I’ve finished my first cycle of 531 and must say I really like it. My question is I have a decent amount of fat I want to get rid of and just wanted check if my plan is best way to keep doing 531 and lose it. My plan was to do protein sparing modified fast and the 3 week version while just hitting the required reps without raising the weight each cycle. For cardio though I’m not really sure what to do, should I continue to do hill sprints and up it to 4 times a week, or is it better to do more low intensity cardio because of the diet? Appreciate any info or experience you guys have with similar situations.
[quote]hayama987 wrote:
I’ve finished my first cycle of 531 and must say I really like it. My question is I have a decent amount of fat I want to get rid of and just wanted check if my plan is best way to keep doing 531 and lose it. My plan was to do protein sparing modified fast and the 3 week version while just hitting the required reps without raising the weight each cycle. For cardio though I’m not really sure what to do, should I continue to do hill sprints and up it to 4 times a week, or is it better to do more low intensity cardio because of the diet? Appreciate any info or experience you guys have with similar situations.[/quote]
I don’t know what the hell a protein sparing modified fast is, but it sounds stupid and complicated. At least I’m honest.
I think your best bet is to go the slow and steady route when it comes to diet. Start eating cleaner and including conditioning at the end of your training sessions (or off days, whatever, just do it). Long, slow cardio sucks monkey nuts and is a serious waste of time in my opinion. Hill sprints and Prowler pushing are boss. Don’t replace something hard with something easy.
You will drop fat this way, and you can make progress in the gym this way. I don’t think lifting without trying to increase your training weights makes sense at all.
Slow and steady progress in the gym, slow and steady progress on the scale. You’ll be a stud by next summer.
[quote]Steel Nation wrote:
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.
That is effectively the same as doing 4 days a week, so you would still deload the 4th week.[/quote]
Yeah thanks, I was thinking I’d need to plan a deload. I guess the comment )p63) on not needing to delosd was referring to 4 lifts over two weeks.
Cheers,
[quote]Steel Nation wrote:
hayama987 wrote:
I’ve finished my first cycle of 531 and must say I really like it. My question is I have a decent amount of fat I want to get rid of and just wanted check if my plan is best way to keep doing 531 and lose it. My plan was to do protein sparing modified fast and the 3 week version while just hitting the required reps without raising the weight each cycle. For cardio though I’m not really sure what to do, should I continue to do hill sprints and up it to 4 times a week, or is it better to do more low intensity cardio because of the diet? Appreciate any info or experience you guys have with similar situations.
I don’t know what the hell a protein sparing modified fast is, but it sounds stupid and complicated. At least I’m honest.
I think your best bet is to go the slow and steady route when it comes to diet. Start eating cleaner and including conditioning at the end of your training sessions (or off days, whatever, just do it). Long, slow cardio sucks monkey nuts and is a serious waste of time in my opinion. Hill sprints and Prowler pushing are boss. Don’t replace something hard with something easy.
You will drop fat this way, and you can make progress in the gym this way. I don’t think lifting without trying to increase your training weights makes sense at all.
Slow and steady progress in the gym, slow and steady progress on the scale. You’ll be a stud by next summer.[/quote]
Steel Nation hit the nail on the head. Don’t make things more complicated than they have to be. Clean up your eating a little and just do the program.
Secondly, don’t say you’re doing 5/3/1 if you’re not planning to increase your training weights each cycle or try to get more reps each workout. Jim has said numerous times in the book and on the web that he goes to the gym to get strong! That is the point of the program for the most part.
If you aren’t trying to improve each workout or cycle by either increasing the amount of weight you use of the number of reps you do, then you aren’t doing 5/3/1.
Just an FYI, I’m down about 10 pounds with absolutely NO dietary changes whatsoever - just a slight increase in the amount of conditioning I do.
[quote]Steel Nation wrote:
hayama987 wrote:
I don’t know what the hell a protein sparing modified fast is, but it sounds stupid and complicated. At least I’m honest.
[/quote]
Steel,
That’s a fancy name for something like the V-Diet.
To the other guy, just do you hills and hit the weights hard. Make sure to warm up with the jump rope! Every bit counts if you’re trying to lean out. I personally wouldn’t do 5/3/1 depleted from a protein sparing fast because the program wasn’t designed to work with it.
[quote]hayama987 wrote:
I’ve finished my first cycle of 531 and must say I really like it. My question is I have a decent amount of fat I want to get rid of and just wanted check if my plan is best way to keep doing 531 and lose it. My plan was to do protein sparing modified fast and the 3 week version while just hitting the required reps without raising the weight each cycle. For cardio though I’m not really sure what to do, should I continue to do hill sprints and up it to 4 times a week, or is it better to do more low intensity cardio because of the diet? Appreciate any info or experience you guys have with similar situations.[/quote]
I do the 5/3/1 just like it’s outlined in the book. I do BBB and have worked my way down to 60 seconds rest between BBB sets. This has helped me start dropping the fat.
[quote]hayama987 wrote:
I’ve finished my first cycle of 531 and must say I really like it. My question is I have a decent amount of fat I want to get rid of and just wanted check if my plan is best way to keep doing 531 and lose it. My plan was to do protein sparing modified fast and the 3 week version while just hitting the required reps without raising the weight each cycle. For cardio though I’m not really sure what to do, should I continue to do hill sprints and up it to 4 times a week, or is it better to do more low intensity cardio because of the diet? Appreciate any info or experience you guys have with similar situations.[/quote]
page 52 for motivation
page 59 for perspiration
zephead where in Wisconsin you at
[quote]Northernwisco wrote:
zephead where in Wisconsin you at[/quote]
sheboygan, (shewaukee?).
Superior here
Sounds good guys, I just remember reading somewhere in the thread someone had mentioned a maintenance style of 5/3/1 while they worked on weightloss. And psmf is pretty much eat chicken/fish/veggies/fishoil only so I wasn’t sure if doing HIIT cardio would burn muscle or something.
[quote]Built Big wrote:
Steel Nation wrote:
hayama987 wrote:
I’ve finished my first cycle of 531 and must say I really like it. My question is I have a decent amount of fat I want to get rid of and just wanted check if my plan is best way to keep doing 531 and lose it. My plan was to do protein sparing modified fast and the 3 week version while just hitting the required reps without raising the weight each cycle. For cardio though I’m not really sure what to do, should I continue to do hill sprints and up it to 4 times a week, or is it better to do more low intensity cardio because of the diet? Appreciate any info or experience you guys have with similar situations.
I don’t know what the hell a protein sparing modified fast is, but it sounds stupid and complicated. At least I’m honest.
I think your best bet is to go the slow and steady route when it comes to diet. Start eating cleaner and including conditioning at the end of your training sessions (or off days, whatever, just do it). Long, slow cardio sucks monkey nuts and is a serious waste of time in my opinion. Hill sprints and Prowler pushing are boss. Don’t replace something hard with something easy.
You will drop fat this way, and you can make progress in the gym this way. I don’t think lifting without trying to increase your training weights makes sense at all.
Slow and steady progress in the gym, slow and steady progress on the scale. You’ll be a stud by next summer.
Steel Nation hit the nail on the head. Don’t make things more complicated than they have to be. Clean up your eating a little and just do the program.
Secondly, don’t say you’re doing 5/3/1 if you’re not planning to increase your training weights each cycle or try to get more reps each workout. Jim has said numerous times in the book and on the web that he goes to the gym to get strong! That is the point of the program for the most part.
If you aren’t trying to improve each workout or cycle by either increasing the amount of weight you use of the number of reps you do, then you aren’t doing 5/3/1.
Just an FYI, I’m down about 10 pounds with absolutely NO dietary changes whatsoever - just a slight increase in the amount of conditioning I do. [/quote]
A very good friend of mine is making great progress on the program and losing weight/gaining strength. His attitude is great - he’s not looking to make changes tomorrow but a lifestyle change forever. I hate to sound like a fitness 'tard but that is what most people need. He’s adding in the conditioning slowly and something else he’s doing…
He does 50 jumps with the jump rope between all of his sets.
This has made a huge difference, actually.
Also, make performance goals for yourself; Squat X, Bench Y, DL Z, Military XY.
Run X in Y minutes. Or do X amount of hills per week. Doesn’t matter, just make a list of stuff you need to get done and do it. Apply this to your life, too.
One thing I’ve done is do 3 hard conditioning workouts/week. That’s it. I don’t care when or with what. Just get the shit done. When you start doing stuff like this, stuff starts falling into place.
Some of these goals can’t be done at the same time, but while striving for one, you can make slow progress on the others. For example, if you want to get in better shape, up the hills/Prowler or whatever you choose and make slow climbs with the weights and make smart decisions with your weight training.
When the weights turn to your focus, condition just hard enough to maintain your levels but not enough to take away performance in the weight room. I’m getting longwinded now and I apologize. It’s Friday and I want to go home and play music, drink whiskey and blow out my ear drums. Here is an email I sent yesterday when a young kid asked me if I cared what I looked like (if looking good was a huge priority for me):
"Do I care what I look like? I guess. It’s not a priority, though. Think about it this way:
If I do the following:
Squat 700 raw
Bench 450 raw
Deadlift 740 raw
(all in a meet)
And run hills for 30 minutes 3 times a week.
Eat 2-300 grams/protein a day and don’t eat much junk…
What do you think I’m going to look like?
So I just concentrate on performance and being the baddest motherfucker I can be. Shit starts falling into place when that happens. Looking good is a byproduct of kicking ass. If you want some good diet advice, try this. It always fucking works:
Eat 4 meals a day.
If you want some carbs after that, eat them. But you’ll be so full you won’t be able to eat that many. I’ve noticed that as long as you get enough protein, the carbs will take care of themselves. Even when going out to eat, before you go, slam a protein drink. You’ll eat less “crap” and you’ll be much better off. I’m not a huge fan of protein drinks (or any supplements, really) but this diet works for getting bigger and stronger. And not getting too fat.
To make it even simpler, before you eat ANY MEAL, drink a 50g protein drink. I did this during college and lost 25lbs (I was too heavy as a fullback) and never got weaker and was leaner.
The bottom line is this: no one gives a fuck what you look like, except you. And that just means you are a narcissist bastard. Girls don’t fucking care, no matter what they say. They want you to be smart, funny, strong and confident. Having money helps a ton, too. Does this mean you can be a fat slob? NO. But work on being a complete person all the time and getting shit done, in the weight room, on the conditioning “field” and in school (or work) and life.
You know who the baddest motherfucker in the world is? Fedor Emelianenko. He is far from “ripped” but the dude will kill you and fuck your women.
http://www.google.com/search?hl=en&q=fedor+emelianenko&aq=1&oq=fedor&aqi=g10
See, Jim agrees Fedor is the baddest dude! I win that argument in the Combat Thread.
Awesome post Jim. Thanks for sharing.
Just a quick questions, when doing BBB, and using anything between 30-60% of your max, that refers to your “training max” (90% of REAL MAX) correct? Or would you take 30-60% of your real max?