Dont worry about that post i tried sumo today and raised bar about 2" with some blocks off the floor this brings the bar higher up ( about mid shin level) as im about 6ft and have long limbs, ,my back is much much better like this. I have starting strength but havnt got round to reading it yet, i will get round to it asap. Thanks for your help.
new all time pr in conventional deadlift 530lbsx6. a few years ago when i was close to pulling 700 sumo with a suit, i probably was stronger than i am now in the pull, but this is a rep record for me pulling conventional with just a belt. i have been nursing a groin injury from squatting 2 weeks ago, so these were pretty close to stiff legged, lol.
anyhoo, thanks mister wendler for a very simple and effective program.
Just picked up this eBook the other day and it looks like a great program. I plan on starting this next week. My only question really revolves around the squat. I currently squat 3 days a week and this program calls for one 5/3/1 squat day a week. I would like to add another day of light squatting as an accessory exercise on a different day. I am thinking about doing BBB but switching the accessory squat to DL day and doing RDLs on Squat day.
I have never squatted after deadlifts (if anything I would squat first) so not sure how feasible this is. Just wanted to get some feedback. Thanks!
[quote]Embrau wrote:
Just picked up this eBook the other day and it looks like a great program. I plan on starting this next week. My only question really revolves around the squat. I currently squat 3 days a week and this program calls for one 5/3/1 squat day a week. I would like to add another day of light squatting as an accessory exercise on a different day. I am thinking about doing BBB but switching the accessory squat to DL day and doing RDLs on Squat day.
I have never squatted after deadlifts (if anything I would squat first) so not sure how feasible this is. Just wanted to get some feedback. Thanks![/quote]
I think it will be fine as long as you pay attention to your recovery and pick you battles wisely with the AMRAP sets. Squatting after DL’s should be fine as long as you remember to adjust the weight accordingly.
Some early feedback. I am on my 2nd wave of 531, and am really liking it so far! Well, maybe not so much the deadlifting for reps! 
Background: I am almost 37, have been pretty consistent in the gym for the past 2 years, overall training since I was 19. Weighed ~238 at the onset (down from almost 250; a real wake up call).
My goals for the next 6 months are some strength gains, keep my muscle, to be less beat up (injuries and overall aches), and to lean out to well under 220.
I had a few reservations about cutting my goals back to 95% of 90% of my one rep maxes, but, heck I’d been stalled for at least a year, and flirting with consistent aches and injuries from trying to do max singles every week, and a SI pull finally provided enough incentive to try training for a max, with less than a max.
I am doing 4 days a week, 3 weeks on, 1 deload at 50% (or off), using the heavier (95%) progression, with a mix of BBB and varied assistance: trying to stay close to Mr. Wendler’s recommendations for exercises and reps/weight on the assistance
Mon: Military (recent gym max of 175), light cardio
Tues: Deadlift (previous gym max of 495)
Wed: Medium cardio, stretching, foam roller
Thurs: Bench (previous gym max of 275) light cardio
Fri: Front Squats (previous gym max of 295, back squat 425)
Sat: Medium cardio, stretching, foam roller
Sun: off (active tho)
I had to substitute front squats to avoid aggravating the SI further, as I still deadlifted for the 1st cycle, which aggravated it but was bearable. I may switch back to back squats, as my SI heals I’ll get under the bar and see where I’m at and take it from there. My front squats suck anyhow 
I will update my new maxes as I progress; either via rep max calculator or ME single test.
I really like that the program is based on the 4 big lifts, has set goals then anything more being gravy, and includes some GPP / cardio.
I also really like the deload week, and thus the flexibility to allow for pursuits outside of the gym; I was sceptical of the deload at 1st, but so far I am coming back stronger and more refreshed with no loss in strength or size.
For the fella that has to pull then squat, try front squats after deadlifts. I did this for a while on my old program, and if you’re tight on your front squat form with the minimal back recruitment, you should have enough back leftover to put out on them and get the leg work in that way.
Front squats also have good carryover to back squat, especially if you’re deadlifting and doing ham work. I also do split squats after my deads on 531 as assistance as per Mr. Wendler’s book, and have not had to take much off the bar to do 'em after deads.
[quote]Embrau wrote:
Just picked up this eBook the other day and it looks like a great program. I plan on starting this next week. My only question really revolves around the squat. I currently squat 3 days a week and this program calls for one 5/3/1 squat day a week. I would like to add another day of light squatting as an accessory exercise on a different day. I am thinking about doing BBB but switching the accessory squat to DL day and doing RDLs on Squat day.
I have never squatted after deadlifts (if anything I would squat first) so not sure how feasible this is. Just wanted to get some feedback. Thanks![/quote]
This is exactly what I’ve been doing. I do BBB deadlift on my squat day and BBB squat on my deadlift day. I actually prefer it this way.
Using Charles Staley’s EDT principles for assistance work? yes/no (why)
Jim offers bodyweight as an option for assistance work and simply mentions a rep total to aim for volume-wise.
Does anybody see any issues with incorporating an EDT style PR Zone as assistance work (example:
chins/dips EDT style - i.e. alternate push/pull for 5 reps at a 10RM for 15:00)? I’m really only thinking of this pairing on Bench day for now.
[quote]NewWorldMan wrote:
Using Charles Staley’s EDT principles for assistance work? yes/no (why)
Jim offers bodyweight as an option for assistance work and simply mentions a rep total to aim for volume-wise.
Does anybody see any issues with incorporating an EDT style PR Zone as assistance work (example:
chins/dips EDT style - i.e. alternate push/pull for 5 reps at a 10RM for 15:00)? I’m really only thinking of this pairing on Bench day for now.
[/quote]
This is fine - as long as this conforms to your goals and doesn’t take away from your main lifts (provided this is what your main focus for the training cycle is).
[quote]Jim Wendler wrote:
NewWorldMan wrote:
Using Charles Staley’s EDT principles for assistance work? yes/no (why)
Jim offers bodyweight as an option for assistance work and simply mentions a rep total to aim for volume-wise.
Does anybody see any issues with incorporating an EDT style PR Zone as assistance work (example:
chins/dips EDT style - i.e. alternate push/pull for 5 reps at a 10RM for 15:00)? I’m really only thinking of this pairing on Bench day for now.
This is fine - as long as this conforms to your goals and doesn’t take away from your main lifts (provided this is what your main focus for the training cycle is).
[/quote]
Thanks for the prompt reply! For the record, I am giving the BBB template a second cycle (4th 5/3/1 cycle so far) w/the caveat of 5x10 deads on squat day and 5x10 squat on dl day (these are tough in the late August heat/humidity).
/Just thinking through some possibilities for the next cycle when life gets busy (football season for 2 sons) and I want try and keep my conditioning level up (probably less time for running unless I try to sneak it in on my lunch hour - life is full of choices). Maybe BB complexes instead of EDT? Still have 4 weeks to make up my mind…
I have a question on how to peak for a meet.
I plan to take the week of the meet off. So do I want the prior week to be 3x3? 3x5? 5/3/1?
I often hear, “Pick your meet lifts and work backwards.” Well, what does that mean?
And with 5/3/1, am I looking at just weights, or are there target weights + reps that I should look for? Like 3 weeks out, try and hit 90% for a single, or 80% for a rep max, etc etc.
Any advice would be appreciated, thanks.
[quote]TravisCS84 wrote:
I have a question on how to peak for a meet.
I plan to take the week of the meet off. So do I want the prior week to be 3x3? 3x5? 5/3/1?
I often hear, “Pick your meet lifts and work backwards.” Well, what does that mean?
And with 5/3/1, am I looking at just weights, or are there target weights + reps that I should look for? Like 3 weeks out, try and hit 90% for a single, or 80% for a rep max, etc etc.
Any advice would be appreciated, thanks.
[/quote]
Ok, I am going to try to help on this one. I am peaking for my first ever raw meet using the 5/3/1 program. I am not saying this is perfect, but this is the plan I am using. Hopefully it will be helpful to you.
My meet is Sept 12th.
This week August 17-21 I am doing the 5RM week exactly as outlined in the program.
Next week August 24-28 I am doing the 3RM week exactly as outlined in the program.
That brings us to two weeks out which is August 31-Sept 4th that is my 5/3/1 week. This is the first time I will be deviating from the program. Instead of working up to 95% and repping out. I am going to work up to an opener. I am going to do this just as I would in the warm up room at the meet. So instead of taking 75% for 5 I will just hit it for a single. I am going to use the 5/3/1 week to work up to my openers on the three meet lifts. I am going to take the last week basically off just doing some light form work, band rehab, mobility and PVC roller work.
Like I said before this is the first time I have peaked for a meet on this program and it is the plan that makes logical sense to me. I will post back on here how the meet goes.
Good luck with whatever you decide! And have fun at the meet.
Guys,
Has anyone kind of done “whatever” with their accessories? I kind of do more bodybuilding moves on some days (shoulders) and do 5x10 CGB on bench days. I know this doesn’t fit into a specific accessory template, and hasn’t impeded my progress thus far, but do you see any problems with this?
[quote]Therizza wrote:
Guys,
Has anyone kind of done “whatever” with their accessories? I kind of do more bodybuilding moves on some days (shoulders) and do 5x10 CGB on bench days. I know this doesn’t fit into a specific accessory template, and hasn’t impeded my progress thus far, but do you see any problems with this?
[/quote]
I don’t see a problem. I did CGB for a while and I think it’s a great accessory movement. I also think you could run this for a while a tweak as you see fit if you do end up needing changes.
[quote]Therizza wrote:
Guys,
Has anyone kind of done “whatever” with their accessories? I kind of do more bodybuilding moves on some days (shoulders) and do 5x10 CGB on bench days. I know this doesn’t fit into a specific accessory template, and hasn’t impeded my progress thus far, but do you see any problems with this?
[/quote]
The templates are just templates right? I just try to keep the volume in the same neighborhood. I think it really comes down to what you know you’ll push yourself hardest on.
[quote]NewWorldMan wrote:
Using Charles Staley’s EDT principles for assistance work? yes/no (why)
Jim offers bodyweight as an option for assistance work and simply mentions a rep total to aim for volume-wise.
Does anybody see any issues with incorporating an EDT style PR Zone as assistance work (example:
chins/dips EDT style - i.e. alternate push/pull for 5 reps at a 10RM for 15:00)? I’m really only thinking of this pairing on Bench day for now.
[/quote]
This is immediately what I thought of when I saw dips and chins listed as assistance. Though what I ended up doing was giving myself 6 sets to try to hit as many reps as I could, keeping rest periods pretty short. Seemed like an easy way to gauge progress. Let us know how EDT works out though.
[quote]Therizza wrote:
Guys,
Has anyone kind of done “whatever” with their accessories? I kind of do more bodybuilding moves on some days (shoulders) and do 5x10 CGB on bench days. I know this doesn’t fit into a specific accessory template, and hasn’t impeded my progress thus far, but do you see any problems with this?
[/quote]
I choose the accessory exercise for three reasons:
- to address weak points in my main lifts (GHR’s, lunges, dips, CG/RG bench)
- to correct strength imbalances (rows and chins)
- for aesthetic balance (lateral delts, calves, arms)
Which I believe is the message of the 5/3/1 program.
I recently got the 5/3/1 ebook and really like the program. My goal is to get stronger and bigger and will be starting the Big but boring routine. Has anyone had good success with gaining more size with this routine than with a regular bodybuilding routine?
[quote]marcoflex wrote:
I recently got the 5/3/1 ebook and really like the program. My goal is to get stronger and bigger and will be starting the Big but boring routine. Has anyone had good success with gaining more size with this routine than with a regular bodybuilding routine?[/quote]
I have never done a bodybuilding routine, but I can tell you that no one is getting small and weak using 5/3/1 with the BBB for accessory work. You won’t be disappointed.
[quote]marcoflex wrote:
I recently got the 5/3/1 ebook and really like the program. My goal is to get stronger and bigger and will be starting the Big but boring routine. Has anyone had good success with gaining more size with this routine than with a regular bodybuilding routine?[/quote]
I never done a proper bodybuilding routine in my life and with 5/3/1 I’ve made great gains in both size & strength in just a few cycles I’ve stayed the same weight but I’ve had to purchase a few new t-shirts and pants this past month, Which brings me to a question for Jim are there any european/UK/Irish outlets for EFS gear?
some of the t-shirts are pretty sweet but I dont want to be done up the ass by customs for them.
[quote]Exitus wrote:
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[/quote]
anyone?
Ok, Exitus I will bite.
I don’t think you will find too many people on this site who are in your situation. Meaning people who are training for a very physical sport 5 days a week then wanting to run what is basically a powerlifting routine on their only two days off. I don’t think you will be able to keep this up real long before burning out.
Also, shouldn’t their be strength training worked into your MMA training already? Arn’t those guys crack heads for kettlebells and other CrossFit type stuff?
Personally, (and I could be wrong) I see training hard for the powerlifts on your only two days off each week as a decision that would hurt you more than help you. But like I said, I am not in your position and I don’t think you will find anyone on this site who is. I guess you could try it and see for yourself, but I would be surprised if it worked out well.