During a deload do you all back off on the conditioning or keep busting balls?
do you back off on conditioning during a deload or stay busting balls pace?
Northernwisco,
I’d say it depends on how badly you are needing the deload week. If you feel you can do 2 sessions during it, do them, they may even help recovery. However if you busted balls during weeks 1-3 on conditioning and lifting and your body’s telling you that, then I wouldn’t go as hard as you would normally. Just get the blood flowing in that case.
Jim, or anyone,
What do you think about incorporating Fat gripz on pressing or curling exercises? Currently I use them on any curling, but was thinking I could even use them on the Bench/Military main lifts next cycle. However my 1RM’s will likely be skewed. Thanks.
PB Andy,
If grip is your main goal for the upcoming cycle, I don’t see why it wouldn’t be a good idea - but I wouldn’t use them without testing for a max of some kind first.
Have you thought about using them for BBB work? That seems like an easier fit to me.
[quote]thekast wrote:
PB Andy,
If grip is your main goal for the upcoming cycle, I don’t see why it wouldn’t be a good idea - but I wouldn’t use them without testing for a max of some kind first.
Have you thought about using them for BBB work? That seems like an easier fit to me.[/quote]
Grip isn’t necessarily a goal for me, I just have always liked using fat grips for any heavy pressing or curling. I haven’t used BBB assistance work yet, but that is a good suggestion, even if it is with more reps instead of the 5/3/1 reps.
[quote]PB Andy wrote:
Jim, or anyone,
What do you think about incorporating Fat gripz on pressing or curling exercises? Currently I use them on any curling, but was thinking I could even use them on the Bench/Military main lifts next cycle. However my 1RM’s will likely be skewed. Thanks.[/quote]
If I were to add them in I would do it on the accessory work. I would switch to the BBB template and use the fat grips on the 5 sets of 10 on the military press and bench. I would imagine that would make the bar seem like to tooth pick during your main sets with the higher percentages without throwing off all your maxes. This way you can get the fat bar work in and not compromise your old PRs or risk having your numbers drop off.
Great help guys, thanks. I’ll definitely do this when I decide to use BBB, which should be in a cycle or 2.
sorry for the double post I dont know what happened I didnt see it so i posted again aha my bad
[quote]Apostate wrote:
PB Andy wrote:
Jim, or anyone,
What do you think about incorporating Fat gripz on pressing or curling exercises? Currently I use them on any curling, but was thinking I could even use them on the Bench/Military main lifts next cycle. However my 1RM’s will likely be skewed. Thanks.
If I were to add them in I would do it on the accessory work. I would switch to the BBB template and use the fat grips on the 5 sets of 10 on the military press and bench. I would imagine that would make the bar seem like to tooth pick during your main sets with the higher percentages without throwing off all your maxes. This way you can get the fat bar work in and not compromise your old PRs or risk having your numbers drop off.
[/quote]
What this guy said.
Hello all,
I’m on my second cycle of this and I really like it. However, I have question about tweaking it.
My DLs are weaker relatively speaking than my squats, and they also interfere with my squat gains much more than squatting interferes with DL gains. I squat on Tuesday and DL on Friday, but on Tuesday my hams are still quite fatigued from the previous week’s squats and DLs. For instance, last week (after a Deload) I squatted 365x10 (on my 5+ set), then got 385x10 on DL (on my 5+ set) while this morning I only got 385x5 on my squats (3+ set). My hamstrings just were’t recovered.
What would your thoughts be on simply getting ONLY the prescribed number of reps on squat day, and then going for broke on the DL days. I just think that repping out on both lifts takes too much out of me in one week. Also, I’d really rather focus on getting my DL #s up anyway.
Best,
Henry
[quote]Henry Krinkle wrote:
Hello all,
I’m on my second cycle of this and I really like it. However, I have question about tweaking it.
My DLs are weaker relatively speaking than my squats, and they also interfere with my squat gains much more than squatting interferes with DL gains. I squat on Tuesday and DL on Friday, but on Tuesday my hams are still quite fatigued from the previous week’s squats and DLs. For instance, last week (after a Deload) I squatted 365x10 (on my 5+ set), then got 385x10 on DL (on my 5+ set) while this morning I only got 385x5 on my squats (3+ set). My hamstrings just were’t recovered.
What would your thoughts be on simply getting ONLY the prescribed number of reps on squat day, and then going for broke on the DL days. I just think that repping out on both lifts takes too much out of me in one week. Also, I’d really rather focus on getting my DL #s up anyway.
Best,
Henry [/quote]
If you’re having trouble recovering on your current split, then spread your days out more to give yourself more time between sessions.
As for going for broke on your last set, you have to pick your battles. This has been stated many times before. Only doing the prescribed number of reps is fine. You’ve fulfilled your goal for the day. If you feel that is what you need to do to make progress, then do it.
[quote]Built Big wrote:
Henry Krinkle wrote:
Hello all,
I’m on my second cycle of this and I really like it. However, I have question about tweaking it.
My DLs are weaker relatively speaking than my squats, and they also interfere with my squat gains much more than squatting interferes with DL gains. I squat on Tuesday and DL on Friday, but on Tuesday my hams are still quite fatigued from the previous week’s squats and DLs. For instance, last week (after a Deload) I squatted 365x10 (on my 5+ set), then got 385x10 on DL (on my 5+ set) while this morning I only got 385x5 on my squats (3+ set). My hamstrings just were’t recovered.
What would your thoughts be on simply getting ONLY the prescribed number of reps on squat day, and then going for broke on the DL days. I just think that repping out on both lifts takes too much out of me in one week. Also, I’d really rather focus on getting my DL #s up anyway.
Best,
Henry
If you’re having trouble recovering on your current split, then spread your days out more to give yourself more time between sessions.
As for going for broke on your last set, you have to pick your battles. This has been stated many times before. Only doing the prescribed number of reps is fine. You’ve fulfilled your goal for the day. If you feel that is what you need to do to make progress, then do it. [/quote]
I was really surprised at what a difference post workout nutrition makes. I used to do a 60g protein shake w/in 20 minutes of my training session when I started dieting, but recovery was crap, and I had to drastically lower my training maxes. Then, I started adding 1/2 cup raw oatmael (about 50g carbs) and this has made a huge difference in my recovery. I am once again hitting more than the required reps.
If you’re not already doing something like this, try it.
In the FAQ Wendler says that using kettlebells with 5/3/1 is a great idea. Is anybody using kettlebells with 5/3/1 other than like some sets of swings for assistance on deadlift day? I mean like incorporating kettlebellls for assistance and conditioning?
[quote]braden wrote:
In the FAQ Wendler says that using kettlebells with 5/3/1 is a great idea. Is anybody using kettlebells with 5/3/1 other than like some sets of swings for assistance on deadlift day? I mean like incorporating kettlebellls for assistance and conditioning?[/quote]
I’m working on the kettlebell circuits Mike Mahler gave Nate Green in this article: Strength Training, Bodybuilding & Online Supplement Store - T NATION
I’m just using it as one of my conditioning workouts, starting with one workout a week and planning to move up eventually. It’s worked fine so far.
Question:
I bought the 5/3/1 Ebook a few days ago, but I’m planning to start a MMA career next week 
(Played soccer my whole life)
I’m not sure if I should stay with the Military Press day or use a 3-day/week template with deadlift, bench press, squats. Because of all the boxing stuff it may be to much for my shoulders?
Did anyone of you tested a 2-day template for saturday and sunday with “great” results?
My MMA training is offered from Monday-Friday and I want to get into the sport as fast as possible.
Hope you can help me.
thanks
Hey Jim or anyone else. Im plannin on starting 5/3/1 next week. I have a problem though My deadlift form goes to shit (lots of back rounding ) when i go above approx 70% of my max. When i last did my max my back was fairly rounded. What i want to know is should i start alot lower than my max to keep form? Any help will be very much appreciated.
5
[quote]danjo228 wrote:
marlboroman wrote:
gsherman…agree with that .
I started with an 8 day “training week” . MP/monday ; DL/wednesday ; B/friday ; S/monday .
I may go to a 9 or 10 day week in November if I stay on 531 .
The thing I like about 5/3/1 is not feeling like you are slaved to get in a wave, microcycle, what-have-ya, in a week. It’s very liberating. I don’t feel like a slacker or a slug, I feel recovered and strong when I hit my core lifts. [/quote]
haha…funny you say that . thats what I find hard to get used to . I dont like it or dis-like it…it’s just different .
I however , do not feel recovered and strong . damnit , even after removing deadlift I dont feel recovered (after 3rd wave of second cycle) . and I’m pretty sure it’s the mil press thats causing the issue . I didnt train it much when doing westside…here and there as asst work . I think I’m just not used to that extra constant strain .weakness in that muscle group maybe burning up too many “recovery points” ? middle and upper back and arms felt weak as shit today while squatting .I also suspect mil press is exactly what I need to get my bench moving ; and MP is actually making the best progress . a tested 1RM of 140 lbs has evolved to 120 x 10 . no doubt I’ll be hitting 5+reps with 140 when I get to that weight .
well , all I can say is that this program rocks .
but it is SERIOUSLY kicking my ass
[quote]5repset wrote:
Hey Jim or anyone else. Im plannin on starting 5/3/1 next week. I have a problem though My deadlift form goes to shit (lots of back rounding ) when i go above approx 70% of my max. When i last did my max my back was fairly rounded. What i want to know is should i start alot lower than my max to keep form? Any help will be very much appreciated.
5[/quote]
To be perfectly honest there are one of two answers to this problem you are having. Either…#1) Your deadlift max is actually lower than you think and that 70% lift is more like 90+%. Or your form is pretty bad. I say this because there is no reason to have form trouble with a true 70% lift, so one of these two things have to be true. Assuming that it is a true 70% lift and your form is jacked up I would suggest two things. Buy the book Starting Strength from EliteFTS and read it. This will not only give you the knowledge to fix your deadlift form, but it will help improve your form on the other three lifts in the 5/3/1 program. Also, if you don’t already have one get a good powerbelt and use it above 85% on the deadlift.
Starting Strength: http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=114&pid=2487
Belt: http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=114&pid=1378
Hope that helps.
-A
[quote]Apostate wrote:
5repset wrote:
Hey Jim or anyone else. Im plannin on starting 5/3/1 next week. I have a problem though My deadlift form goes to shit (lots of back rounding ) when i go above approx 70% of my max. When i last did my max my back was fairly rounded. What i want to know is should i start alot lower than my max to keep form? Any help will be very much appreciated.
5
To be perfectly honest there are one of two answers to this problem you are having. Either…#1) Your deadlift max is actually lower than you think and that 70% lift is more like 90+%. Or your form is pretty bad. I say this because there is no reason to have form trouble with a true 70% lift, so one of these two things have to be true. Assuming that it is a true 70% lift and your form is jacked up I would suggest two things. Buy the book Starting Strength from EliteFTS and read it. This will not only give you the knowledge to fix your deadlift form, but it will help improve your form on the other three lifts in the 5/3/1 program. Also, if you don’t already have one get a good powerbelt and use it above 85% on the deadlift.
Starting Strength: http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=114&pid=2487
Belt: http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=114&pid=1378
Hope that helps.
-A
[/quote]
Thanks A i have starting strength but havnt read it yet, i will start asap, also going to get a better belt thanks for your help, I tried sumo today and raised it 2 inch or so. The bar is mid shin level and my back is much better like this.