Thanks for the suggestion
[quote]BlackLabel wrote:
I should be starting 5/3/1 next week. Ill be doing mostly BW exercises for assistance to start off, and gradually add in some dif. lifts. Just a few questions though.
-
Whenever my shoulders are feeling a little beat up, can I switch to DB military instead of BB?
-
If I wanted to use Knee wraps for squat, would I have to run the entire cycle using them, or could I just use them on week 3?
-
Can I use The crazy plate press as an assistance exercise?[/quote]
Bodyweight exercises are fine - I do them all the time for assistance work.
- No. Barbell exercises only. If anything, extend a deload or see why your shoulders are hurting you. Military presses don’t hurt your shoulders but if your shoulders hurt - this is something you need to fix.
- No knee wraps. This will skew the numbers too much.
- If you feel this helps you - I personally think it is a colossal waste of time.
I want to say that I find it beyond cool to have Jim post here. He is one of the “most real” person I’ve ever seen. One guy you would love to go to war with!
He is a true lover of the strength game and its history.
And I’m saying that even if he thinks that I’m an unreliable bastard!!!
I concur, CT
[quote]Christian Thibaudeau wrote:
I want to say that I find it beyond cool to have Jim post here. He is one of the “most real” person I’ve ever seen. One guy you would love to go to war with!
He is a true lover of the strength game and its history.
And I’m saying that even if he thinks that I’m an unreliable bastard!!![/quote]
I just think you are a bastard!
Thanks for coming down to Ohio…I knew you were OK when you saw the picture in PLUSA and made a comment about the snatch grip deadlift. Still makes me laugh.
And for the record, no one changes shirts more often that Christian.
[quote]Jim Wendler wrote:
Christian Thibaudeau wrote:
I want to say that I find it beyond cool to have Jim post here. He is one of the “most real” person I’ve ever seen. One guy you would love to go to war with!
He is a true lover of the strength game and its history.
And I’m saying that even if he thinks that I’m an unreliable bastard!!!
I just think you are a bastard!
Thanks for coming down to Ohio…I knew you were OK when you saw the picture in PLUSA and made a comment about the snatch grip deadlift. Still makes me laugh.
And for the record, no one changes shirts more often that Christian.[/quote]
I didnt think he wore shirts.
-chris
[quote]Jim Wendler wrote:
And for the record, no one changes shirts more often that Christian.[/quote]
Man, you haven’t seen half of it!!! I’m a real pussy in that regard, if my shirt doesn’t feel good while I workout, I change it.
Heck, I have my chest t-shirts, my back t-shirts, my biceps t-shirts, etc. Which is why I don’t do whole body training!!!
[quote]Jim Wendler wrote:
C
Thanks for coming down to Ohio…[/quote]
It was an humbling and exciting experience and I got a huge attitude change from it. Increased my bench from 420 to 440 just because of that psychological thing… I’ll be back when I get strong enough to hang with you guys!
BTW, when is my strongman log coming… I just feel like I’m gonna get rapped by customs. And to think that I want to order the collegiate rack next!!!
Oh yeah, I’m in Colorado right now and Tim just showed me a movie they made with Dave’s 36 reps with 365 on the squat. It looks and feels like a Hollywood trailer, I had chills man. Can’t wait for this one to come out!
Just paid for and downloaded my copy. I’m hopping on board with the 531. I am hoping I don’t get a case of the day one dumb ass and start drifting into the habit of adding needless stuff.
danjo228-
5/3/1 is great, just do it as written.
keep it simple.
Military Press
“shoulder” or “chest” move
back move
Deadlift
hams/low back
abs
Bench Press
shoulder/or chest
back
Squat
quads
abs
its that simple man. love it. i just got home from the gym, and ill give you a “tidbit”- in Feb after not having deadlifted or squatted in a looong time, i could barely get 405lb off the floor. 4 months later and i just did 425lbs x 6 tonight- good, solid reps. just a belt and some chalk.
5/3/1 for life. i dont know if i love it because its simple, or because it works, or maybe it works because i love it? fuck it, maybe all of that. but it works.
Thanks Jim.
How about doing the “last set” first?(after warm up sets of course)In this way,you won’t be fatigued from the previous two sets…
Then do the “first two” sets after the “last set”
Doenitz-
im hoping Jim will give you an “official” answer, but id like to answer you just from my perspective, take that for what it’s worth…
i dont think a few warm up sets at 40-60% is enough of a warm up to jump right into an all-out set at 85, 90, or 95%. the warm up sets are probably enough that you’re probably ok to do it, as in, not running the same risk of injuring yourself as you would if you walking into those upper %'s having done nothing to warm up, but in my own experience, the sets leading up to the last work set are still kind of warm up sets to me. not that im not putting effort into them or anything, but i “know” im going to get them, reps and all, theres no doubt in my mind. so they are heavier than my true warm-ups, but im still using them to prime myself for that last all-out set.
another thing i should mention is that on some days, im not even sure if id be capable of doing any more sets of those upper %'s after having done my “last” set. i know that sometimes when i deadlift, after the last set ill rip a few plates off the ends and then deadlift it up to the pins and finish pulling plates off, and sometimes after the last set, that dead up to the pins feels hard!
hope some of that made sense, i know Jim can give a better answer/reasons, with much less words
[quote]dez6485 wrote:
Doenitz-
im hoping Jim will give you an “official” answer, but id like to answer you just from my perspective, take that for what it’s worth…
i dont think a few warm up sets at 40-60% is enough of a warm up to jump right into an all-out set at 85, 90, or 95%. the warm up sets are probably enough that you’re probably ok to do it, as in, not running the same risk of injuring yourself as you would if you walking into those upper %'s having done nothing to warm up, but in my own experience, the sets leading up to the last work set are still kind of warm up sets to me. not that im not putting effort into them or anything, but i “know” im going to get them, reps and all, theres no doubt in my mind. so they are heavier than my true warm-ups, but im still using them to prime myself for that last all-out set.
another thing i should mention is that on some days, im not even sure if id be capable of doing any more sets of those upper %'s after having done my “last” set. i know that sometimes when i deadlift, after the last set ill rip a few plates off the ends and then deadlift it up to the pins and finish pulling plates off, and sometimes after the last set, that dead up to the pins feels hard!
hope some of that made sense, i know Jim can give a better answer/reasons, with much less words[/quote]
Thanks for your reply.
I am thinking about the lines of
(say its your 3x5 day)
Warm up sets
5 x 40%
5 x 60%
1 x 80%
5/3/1 sets(10% increment or shall we say decrement?)
max rep x 85%(this is the "last set)
5 x 75%
5 x 65%
So the “last set” is right after the 80% single warm up set.
Reason for 75% before 65% is to accomodate the fatigue factor.If you do 65% as the 2nd set,your 75% set might not be optimal.
Just thinking aloud.
I have 2 days left of Week 3 in my first cycle of 5-3-1
So far my Back Squat 1RM from the estimation formula given in the program has gone up by 20 lbs per week.
Week 1: 8 reps @ 245 - Estimated 1RM = 310.33
Week 2: 8 reps @ 260 - Estimated 1RM = 329.33
Week 3: 9 reps @ 270 - Estimated 1RM = 350.99 (I had 1-2 reps still in the tank on this set)
Overhead Press:
Week 1: 9 reps @ 130 - Est. 1RM = 169.00
Week 2: 8 reps @ 135 - Est. 1RM = 171.00
Week 3: 6 reps @ 145 - Est. 1RM = 174.00
Bench Press:
Week 1: 10 reps @ 205 - Est. 1RM = 273.33
Week 2: 9 reps @ 215 - Est. 1RM = 279.49
Week 3: We’ll see, I’m hoping for at least 7 reps @ 230 for an Est. 1RM of 283.66, but I bet I can nail 8 or 9 reps @ 230.
Deadlift:
Week 1: 10 reps @ 295 - Est. 1RM = 393.32
Week 2: 7 reps @ 315 - Est. 1RM = 388.49
Week 3: I need 6 reps @ 330 to improve over Week 1, but I want to hit 7 reps @ 330 to break an estimated 405.
The deadlift was the only lift where my estimated 1-rep max went down between Weeks 1 and 2, but that was a bad day and I’m certain I’ll obliterate the estimated 1RM I establoshed in Week 1.
I am extremeley impressed with the gains I’ve made on the back squat in particular.
By the end of the summer, my goals are to bench 300, squat 405, deadlift 425, OHP 185 (strict) and perhaps Push Press 225.
[quote]Doenitz79 wrote:
dez6485 wrote:
Just thinking aloud.
[/quote]
Well I THINK you should run with the program for 3,4, or 5 cycles and actually figure out why it works for yourself before you start turning it on its head.
Yup, it works great as-is, no need to change it people!
[quote]Christian Thibaudeau wrote:
Oh yeah, I’m in Colorado right now and Tim just showed me a movie they made with Dave’s 36 reps with 365 on the squat. It looks and feels like a Hollywood trailer, I had chills man. Can’t wait for this one to come out![/quote]
36 reps? Was that a loop?
[quote]Doenitz79 wrote:
How about doing the “last set” first?(after warm up sets of course)In this way,you won’t be fatigued from the previous two sets…
Then do the “first two” sets after the “last set”
[/quote]
Don’t do it.
[quote]absolute3 wrote:
I have 2 days left of Week 3 in my first cycle of 5-3-1
So far my Back Squat 1RM from the estimation formula given in the program has gone up by 20 lbs per week.
Week 1: 8 reps @ 245 - Estimated 1RM = 310.33
Week 2: 8 reps @ 260 - Estimated 1RM = 329.33
Week 3: 9 reps @ 270 - Estimated 1RM = 350.99 (I had 1-2 reps still in the tank on this set)
Overhead Press:
Week 1: 9 reps @ 130 - Est. 1RM = 169.00
Week 2: 8 reps @ 135 - Est. 1RM = 171.00
Week 3: 6 reps @ 145 - Est. 1RM = 174.00
Bench Press:
Week 1: 10 reps @ 205 - Est. 1RM = 273.33
Week 2: 9 reps @ 215 - Est. 1RM = 279.49
Week 3: We’ll see, I’m hoping for at least 7 reps @ 230 for an Est. 1RM of 283.66, but I bet I can nail 8 or 9 reps @ 230.
Deadlift:
Week 1: 10 reps @ 295 - Est. 1RM = 393.32
Week 2: 7 reps @ 315 - Est. 1RM = 388.49
Week 3: I need 6 reps @ 330 to improve over Week 1, but I want to hit 7 reps @ 330 to break an estimated 405.
The deadlift was the only lift where my estimated 1-rep max went down between Weeks 1 and 2, but that was a bad day and I’m certain I’ll obliterate the estimated 1RM I establoshed in Week 1.
I am extremeley impressed with the gains I’ve made on the back squat in particular.
By the end of the summer, my goals are to bench 300, squat 405, deadlift 425, OHP 185 (strict) and perhaps Push Press 225.[/quote]
This is very impressive. My advice to you is to set more than just 1RM goals for yourself. This is limiting and counterproductive. Unless you are a competitive powerlifter, a 1RM is a useful (and useless) as a 4RM. I usually have 10, 8, 5, and 3 rep goals for each lift. I suggest you do the same!
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