^Use the training max. When in doubt, use the training max and progressively work up higher.
For what it’s worth, JW says you can use whatever you want for BBB; 30-60% is just a guideline. I’m using more than 60% on BBB squats, and it’s quite a workout.
[quote]zephead4747 wrote:
Northernwisco wrote:
zephead where in Wisconsin you at
sheboygan, (shewaukee?).[/quote]
Shewaukee…hahahahaha…that made me spit on my screen
LAST POST BY JIM ONE OF THE BEST POST EVER!!!
Haha this shit is awesome! I’m kinda new to 5/3/1 but (touch wood) i’ve never gained strength faster, especially on my squat + it allows me to get all the other training for my sport in and still recover.
Too bad Fedor agent is a fuck stick and we will never see him fight Brock.
To the guys doing BBB, do you do any other assistance lifts than the ones laid out in the template? Have you done any changes to the program that you considered useful?
I’m still progressing while doing a push/pull split with 3 sets of 12, but after that I’m looking forward to get back to lifting heavy while still adding muscle. BBB seems like a great choice for that. I’m getting back to serious lifting after a year in military service where I couldn’t actually focus on training.
[quote]ssplit wrote:
To the guys doing BBB, do you do any other assistance lifts than the ones laid out in the template? Have you done any changes to the program that you considered useful?
I’m still progressing while doing a push/pull split with 3 sets of 12, but after that I’m looking forward to get back to lifting heavy while still adding muscle. BBB seems like a great choice for that. I’m getting back to serious lifting after a year in military service where I couldn’t actually focus on training.[/quote]
I run this:
Tues: Deads, BBB deads, Dips (weighted, 5 sets, reps 10, 10, 5, 5, 5), Hamstring curls, Chins (at least 40 total)
Thurs: Bench, BBB bench, Chins (at least 40 total), Incline DB Bench (4 sets of ten ramping), kroc rows (3 sets of ten, then set of 20).
Sat: Squats, BBB with front squats, Press, BBB Press, Zerchers, Chins (at least 20).
Then, find a day to gets some core work and good mornings.
[quote]marlboroman wrote:
zephead4747 wrote:
Northernwisco wrote:
zephead where in Wisconsin you at
sheboygan, (shewaukee?).
Shewaukee…hahahahaha…that made me spit on my screen[/quote]
It’s funny because it’s true. haha.
Question about the rep max calculator:
I’m in the second week of my first 531 cycle. I maxed the week before I started, to have fresh numbers. To use a limited example, I DLed 405, and my training partner 400. I missed at 415, and he missed at 405, so we were pretty sure of these numbers.
The first week, I lifted 310x12 (correlates to 434) and he lifted 310x15 (around 460). Today, I did 330x11 (450) and he hit 330x13 (470). Obviously, these are huge jumps, and I attribute them mostly to formula error, but do you think our lower 1RM tests could be the result of a muscular imbalance, or a case of the CNS “putting the brakes on”?
Maybe we are just better conditioned for higher reps than singles?
Gentlemen,
I have finished my first cycle of Jim’s 5/3/1 and I must say that I am amazingly impressed with the results. I did not take any before or after pictures, all I did was check my BW a few times a week. I stayed at a steady 200lbs through the month and I only got stronger.
Visibly, I look bigger and stronger. And damn do I feel stronger. Did I lose some fat? Most definitely. I work in Iraq and I don’t have a Prowler to push or hills to run. So I jump rope or get on the elliptical a few times a week. I wasn’t too stressed about doing lots of cardio so I did it twice a week and still gained lots of muscle. My shirts are smaller now because of my size, and my legs are bigger.
The accessory work is very important. I took that from one of Louie Simmons videos where he says that they live off of accessory work or GPP. When I took on this mentality, I gave it my all with the acessory work and all of the major lifts became stronger every week.
Every week, I did some different accessory work which kept things fresh. Although, at the beginning of my deload week I was ready to, well, deload. On the deload week I kept my accessory work the same and I did NOT go easy on the accessory work. Now I’m ready to add the 5 lbs to the MP and BP and the 10lbs to my DL and SQ. I’m looking foward to it. But this time, I’ll include more cardio like the suitcase carry some other type of carry. I’m at work 12 hours a day so I have to get it done in the gym.
Here are my rep max:
Military Press 165x13
Bench Press 255x12
Deadlift 280x13
Squat 240x20 (I thought I was too weak on my Actual Squat Max, but ended up being stronger than what I originally had performed)
I followed everything Jim Wendler’s book told me to do, other than the cardio, and still got amazingly stronger than what I was at the beginning of the book.
On Nutrition:
After every work out I drank Biotest’s Surge Recover. This shit works wonders!
Throughout the day, I drank two protein shakes, low carb Metabolic Drive of course. Two scoops with Superfood, leucine, and milled flax seed. These were taken between breakfast and lunch, and lunch and dinner. They were also mixed with one small carton of low fat milk mixed with water.
Breakfast, lunch, and dinner were all clean foods. For example:
Breakfast:
4 boiled eggs(white only)
2 eggs fried hard
Oatmeal(regular)
apple or banana
Lunch:
Vegetables(lettuce, tomato, cucumber, onions)
Baked chicken, or chicken breast, or Turkey(6 slices) sandwich on Wheat
Baked potato
I’d indulge in fried potato wedges once a week
Dinner:
Protein shake or turkey sandwich(6 slices of course)
I took 8 Fish oil’s a day, 12 Beta-Alanines(on training days), no BCAA’s because I didn’t have any, and everything worked out just fine.
Now the guys in the gym that do upper body all of the time know I’m a regular, and they saw me transform right in front of them. I wish I could chew their asses for doing the same redundant shit while waisting their genetics. Oh well, they’ll learn when they bend over and can’t pick up their own body weight because of weak lower back and weak hamstringers. They motivate me every time I’m in there, amongst other things. But anyhow…
So there it is, BW stayed the same while I got stronger throughout the whole month. I look bigger, feel bigger and feel stronger. In Jim’s book, he was right about a lot of things. One thing in particular was that there wasn’t much that could stress me out since I was maxing out every week. So my mentality has improved about certain things in my life, and my mind is much sharper. It’s amazing what one month of slow and steady gains did for me. THANK YOU JIM!!
Kind Regards,
LCB
[quote]aap wrote:
Question about the rep max calculator:
I’m in the second week of my first 531 cycle. I maxed the week before I started, to have fresh numbers. To use a limited example, I DLed 405, and my training partner 400. I missed at 415, and he missed at 405, so we were pretty sure of these numbers.
The first week, I lifted 310x12 (correlates to 434) and he lifted 310x15 (around 460). Today, I did 330x11 (450) and he hit 330x13 (470). Obviously, these are huge jumps, and I attribute them mostly to formula error, but do you think our lower 1RM tests could be the result of a muscular imbalance, or a case of the CNS “putting the brakes on”?
Maybe we are just better conditioned for higher reps than singles?[/quote]
The formula is pretty much acurate for me, but i never get more than 7-8 reps, even in the 5rep day, right after taking 90% of max. Some people here noted that after 8 or maybe 10 reps the formula is not much acurate and tends to overestimate the max.
[quote]jjackkrash wrote:
ssplit wrote:
To the guys doing BBB, do you do any other assistance lifts than the ones laid out in the template? Have you done any changes to the program that you considered useful?
I’m still progressing while doing a push/pull split with 3 sets of 12, but after that I’m looking forward to get back to lifting heavy while still adding muscle. BBB seems like a great choice for that. I’m getting back to serious lifting after a year in military service where I couldn’t actually focus on training.
I run this:
Tues: Deads, BBB deads, Dips (weighted, 5 sets, reps 10, 10, 5, 5, 5), Hamstring curls, Chins (at least 40 total)
Thurs: Bench, BBB bench, Chins (at least 40 total), Incline DB Bench (4 sets of ten ramping), kroc rows (3 sets of ten, then set of 20).
Sat: Squats, BBB with front squats, Press, BBB Press, Zerchers, Chins (at least 20).
Then, find a day to gets some core work and good mornings. [/quote]
Wow, I would die at a young age with that much volume.
I’m currently doing 4 days a week as outlined by his article on this site. This coming week is my deload, it seems like it’s still ok/recommended to do the 4 workouts a week but just with the deload structure of 3x5@40,50,60%? I would be taking accessory work down to about half the volume or so, same intensity.
I’m just asking because generally I don’t see deloads having 4 workouts in a week, usually 2-3.
Thanks
Jim, I don’t know if anyone has asked this question yet.
Can you apply 531 to assistance work?
[quote]Sagat wrote:
aap wrote:
Question about the rep max calculator:
I’m in the second week of my first 531 cycle. I maxed the week before I started, to have fresh numbers. To use a limited example, I DLed 405, and my training partner 400. I missed at 415, and he missed at 405, so we were pretty sure of these numbers.
The first week, I lifted 310x12 (correlates to 434) and he lifted 310x15 (around 460). Today, I did 330x11 (450) and he hit 330x13 (470). Obviously, these are huge jumps, and I attribute them mostly to formula error, but do you think our lower 1RM tests could be the result of a muscular imbalance, or a case of the CNS “putting the brakes on”?
Maybe we are just better conditioned for higher reps than singles?
The formula is pretty much acurate for me, but i never get more than 7-8 reps, even in the 5rep day, right after taking 90% of max. Some people here noted that after 8 or maybe 10 reps the formula is not much acurate and tends to overestimate the max.[/quote]
That makes sense to me. Most online “one rep max calculators” limit the input to ten reps anyway. Thanks for the tip.
[quote]pumped340 wrote:
I’m currently doing 4 days a week as outlined by his article on this site. This coming week is my deload, it seems like it’s still ok/recommended to do the 4 workouts a week but just with the deload structure of 3x5@40,50,60%? I would be taking accessory work down to about half the volume or so, same intensity.
I’m just asking because generally I don’t see deloads having 4 workouts in a week, usually 2-3.
Thanks[/quote]
The truth is, when it comes to deloading, you need to do what works for you. Some deloads – several, actually – I’ve taken the entire week off and done no lifting. And other weeks Ido exactly what is outlined in the program. I pretty much just do what I feel like when the time comes.
[quote]malonetd wrote:
pumped340 wrote:
I’m currently doing 4 days a week as outlined by his article on this site. This coming week is my deload, it seems like it’s still ok/recommended to do the 4 workouts a week but just with the deload structure of 3x5@40,50,60%? I would be taking accessory work down to about half the volume or so, same intensity.
I’m just asking because generally I don’t see deloads having 4 workouts in a week, usually 2-3.
Thanks
The truth is, when it comes to deloading, you need to do what works for you. Some deloads – several, actually – I’ve taken the entire week off and done no lifting. And other weeks Ido exactly what is outlined in the program. I pretty much just do what I feel like when the time comes.[/quote]
Thanks, that’s about what I thought. I feel pretty good and have been doing well so far, and it’s only been one cycle since starting (and I deloaded before I started) so I think I’ll just do a smaller one this time and if I feel worn out after the next one I’ll consider a week off since it’s been awhile since I’ve had a full week off.
[quote]Dymdez wrote:
Jim, I don’t know if anyone has asked this question yet.
Can you apply 531 to assistance work? [/quote]
I wouldn’t. It turns it from “assistance” to “main lift”
Jason
[quote]malonetd wrote:
pumped340 wrote:
I’m currently doing 4 days a week as outlined by his article on this site. This coming week is my deload, it seems like it’s still ok/recommended to do the 4 workouts a week but just with the deload structure of 3x5@40,50,60%? I would be taking accessory work down to about half the volume or so, same intensity.
I’m just asking because generally I don’t see deloads having 4 workouts in a week, usually 2-3.
Thanks
The truth is, when it comes to deloading, you need to do what works for you. Some deloads – several, actually – I’ve taken the entire week off and done no lifting. And other weeks Ido exactly what is outlined in the program. I pretty much just do what I feel like when the time comes.[/quote]
I do a lot of the same things you do. One thing I try to do, is find and experiment with different exercises to see if I thought they would work well as assistance work for the next cycle. Some (high face pulls) work very well. Others (hand over hand prowler dragging) dont.
Jason
[quote]JPeggEFS wrote:
malonetd wrote:
pumped340 wrote:
I’m currently doing 4 days a week as outlined by his article on this site. This coming week is my deload, it seems like it’s still ok/recommended to do the 4 workouts a week but just with the deload structure of 3x5@40,50,60%? I would be taking accessory work down to about half the volume or so, same intensity.
I’m just asking because generally I don’t see deloads having 4 workouts in a week, usually 2-3.
Thanks
The truth is, when it comes to deloading, you need to do what works for you. Some deloads – several, actually – I’ve taken the entire week off and done no lifting. And other weeks Ido exactly what is outlined in the program. I pretty much just do what I feel like when the time comes.
I do a lot of the same things you do. One thing I try to do, is find and experiment with different exercises to see if I thought they would work well as assistance work for the next cycle. Some (high face pulls) work very well. Others (hand over hand prowler dragging) dont.
Jason[/quote]
Same here. I don’t plan my training for my deload weeks at all. I may screw around with a few things if I feel like it but that’s about it.
Jason,
Interesting idea about using deloads as an experiment week for new exercises. Usually, if I add something new I run it for a whole cycle. I just wondered if you feel that a week is long enough to gauge whether or not a movement is going to be effective for you? I assume you would only do the movement once or twice during the deload. Just curious about what sort of indicators you are looking for.
Thanks!