[quote]TheDudeAbides wrote:
5 wave - 8-10 reps
3 wave - 4-6 reps
1 wave - 1-5 reps
These are what I truly aim for, and almost always get in that range. [/quote]
Thanks for the tip, dude.
I also got a deadlift PR yesterday, although maybe not as significant
385x5 @ 221
previous was 375x6 @ 250 w/ belt
I’m happy
[quote]Malcolmzilla wrote:
If you’re well rested and healthy, I think going to technical failure on the last set is a good goal.[/quote]
This has worked well for me too.
Thanks, dude.
And congrats on the PR!
[quote]dez6485 wrote:
big PR for me tonight.
Deadlifted 520lbs for 1 hard, but clean rep. no hitching, no bullshit. belt, chalk, chucks. no straps/wraps, etc.
My goal when i started 5/3/1 in February '09 was to deadlift 500lbs by end of summer, starting at a 405lbs.
im pretty happy with 520lbs, at ~208lbs. Now ill chase 600…[/quote]
Sweet job man! That’s a nice PR!
I’m about to break the 5-0-0 as well, pretty pumped about it and I know I could now, just being patience - trying not to veer off track and follow my percentages…
Just out of curiosity, what are your guys’ squatting shoes? I’ve been using my Oly shoes but I’ve been thinking of just switching it up to the regular old Sambas.
[quote]Carnage wrote:
I’m sure this already has been asked, but I can’t seem to find an answer. The irony of a successful thread, I presume.
Which are decent target reps for the last set for each wave? I think it’s time to reset my maxes a bit, as progress is stalling.[/quote]
My goal is always to beat my previous best rep max. Sit down and calculate it, I just use my spreadsheet, and find out how many reps to tie or beat your old max. That way you can plot progress from week to week instead of cycle to cycle.
I’m currently getting ready to enter my 3rd cycle. Is there any problem that anyone sees with performing the big lift in straight sets and then alternating sets for all of the accessory exercises. Example:
A. Military 5/3/1
B1 db bench 4x10
B2 Chins 4x10
C1 Bicep work 4x10
C2 Tricep work 4x10
Thanks.
[quote]pepperman wrote:
I’m currently getting ready to enter my 3rd cycle. Is there any problem that anyone sees with performing the big lift in straight sets and then alternating sets for all of the accessory exercises. Example:
A. Military 5/3/1
B1 db bench 4x10
B2 Chins 4x10
C1 Bicep work 4x10
C2 Tricep work 4x10
Thanks.[/quote]
Unless I am not understanding something, wouldn’t using straight sets for the big lift defeat the purpose of 5/3/1’s ramping up to the final set: 5x65, 5x75, 5+x85 (adjust % based on week). I don’t thing there would be a problem with the accessory work assuming it doesn’t affect the big lift.
[quote]pepperman wrote:
I’m currently getting ready to enter my 3rd cycle. Is there any problem that anyone sees with performing the big lift in straight sets and then alternating sets for all of the accessory exercises. Example:
A. Military 5/3/1
B1 db bench 4x10
B2 Chins 4x10
C1 Bicep work 4x10
C2 Tricep work 4x10
Thanks.[/quote]
I don’t see anything wrong or undesirable with super-setting accessory work, especially with opposing movements like in your example.
[quote]Keving14 wrote:
pepperman wrote:
I’m currently getting ready to enter my 3rd cycle. Is there any problem that anyone sees with performing the big lift in straight sets and then alternating sets for all of the accessory exercises. Example:
A. Military 5/3/1
B1 db bench 4x10
B2 Chins 4x10
C1 Bicep work 4x10
C2 Tricep work 4x10
Thanks.
Unless I am not understanding something, wouldn’t using straight sets for the big lift defeat the purpose of 5/3/1’s ramping up to the final set: 5x65, 5x75, 5+x85 (adjust % based on week). I don’t thing there would be a problem with the accessory work assuming it doesn’t affect the big lift.
[/quote]
Sorry my bad - my definition of straight sets was movement-rest-movement-rest, etc irregardless of ramping…I ramp the weights up for the big movement ie:65%, 75%, 85% every workout as stated in the book. thanks
[quote]PB Andy wrote:
Just out of curiosity, what are you guy’s squatting? I’ve been using my Oly shoes but I’ve been thinking of just switching it up to the regular old Sambas.[/quote]
I recently switched back to my sambas from oly lifting shoes. I realize I like to squat wide and the sambas are better for that. I like the way the squat feels in them vs. the oly shoes.
[quote]blake b wrote:
PB Andy wrote:
Just out of curiosity, what are you guy’s squatting? I’ve been using my Oly shoes but I’ve been thinking of just switching it up to the regular old Sambas.
I recently switched back to my sambas from oly lifting shoes. I realize I like to squat wide and the sambas are better for that. I like the way the squat feels in them vs. the oly shoes.
[/quote]
I actually like to squat in a medium stance. I believe I can do so with Sambas, though using Oly shoes would be easier in a narrow/medium stance. I like to use Oly shoes (besides the heel lift) because the sole seems like a small piece of wood, so you are really sturdy. But I’ve been having some pain in the front of my hips when squatting with elevated heels so I’m gonna switch to Sambas and see how that works. And barefoot deadlifts for the win. 
[quote]blake b wrote:
PB Andy wrote:
Just out of curiosity, what are you guy’s squatting? I’ve been using my Oly shoes but I’ve been thinking of just switching it up to the regular old Sambas.
I recently switched back to my sambas from oly lifting shoes. I realize I like to squat wide and the sambas are better for that. I like the way the squat feels in them vs. the oly shoes.
[/quote]
Hi-top Chucks…
So… I have a meet on Sept. 19th. My plan is to do the normal 5/3/1 cycle, and use the de-load as my off week. So far Ive done my bench and squat for the 5’s week. Im planning on doing my normal 3’s week, but for the 5/3/1 week I was planning on working up to my opener on squat bench and deadlift, and then take the week off before the meet. So this will all look like this.
week 1: Normal 5’s
week 2: Normal 3’s
week 3: work up to openers and do light assistance.
Week 4 de-load
Meet on saturday.
What do you guys think?
[quote]BlackLabel wrote:
So… I have a meet on Sept. 19th. My plan is to do the normal 5/3/1 cycle, and use the de-load as my off week. So far Ive done my bench and squat for the 5’s week. Im planning on doing my normal 3’s week, but for the 5/3/1 week I was planning on working up to my opener on squat bench and deadlift, and then take the week off before the meet. So this will all look like this.
week 1: Normal 5’s
week 2: Normal 3’s
week 3: work up to openers and do light assistance.
Week 4 de-load
Meet on saturday.
What do you guys think? [/quote]
it seems like a good plan, are you working to 5/3 RM on week 1 and 2?. i would cut off by half my assitance on third week. after the deload you should be strong and fresh for your comp.
Good luck bro.
[quote]BlackLabel wrote:
So… I have a meet on Sept. 19th. My plan is to do the normal 5/3/1 cycle, and use the de-load as my off week. So far Ive done my bench and squat for the 5’s week. Im planning on doing my normal 3’s week, but for the 5/3/1 week I was planning on working up to my opener on squat bench and deadlift, and then take the week off before the meet. So this will all look like this.
week 1: Normal 5’s
week 2: Normal 3’s
week 3: work up to openers and do light assistance.
Week 4 de-load
Meet on saturday.
What do you guys think? [/quote]
I have a meet on the 12th and I am doing nearly the same thing. The only thing I am doing differently is that I am only working up to the prescribed reps on the 3RM week and shutting it down. I figure there is no sense in me killing myself with an all out rep max that close to the meet.
Good luck at the meet!
[quote]PB Andy wrote:
Just out of curiosity, what are your guys’ squatting shoes? I’ve been using my Oly shoes but I’ve been thinking of just switching it up to the regular old Sambas.[/quote]
I have been using an old pair of Asics running shoes. Just bought a pair of knock off Chuck Taylor’s at Walmart last night for $10. Deload week so I get to try them next week.
Hi guys,
what do you think about incorporating speed/dynamic effort into the accessory work !?
For example use the ‘big but boring’ idea but instead of making e.g. 5x10 squats doing 10x2 speed box squats!?
Do you think this would be beneficial or rather burn you out!?
Thanks for your answers!
[quote]eistee187 wrote:
Hi guys,
what do you think about incorporating speed/dynamic effort into the accessory work !?
For example use the ‘big but boring’ idea but instead of making e.g. 5x10 squats doing 10x2 speed box squats!?
Do you think this would be beneficial or rather burn you out!?
Thanks for your answers![/quote]
Speed work is not part of 5/3/1…just do a search here or on elitefts with the word Dynamic !!