[quote]eistee187 wrote:
crankMAN wrote:
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!
Speed work is not part of 5/3/1…just do a search here or on elitefts with the word Dynamic !!
Yeah, that’s kind of my question wether it would be beneficial or not to incorporate speed lifts although they are not part of the programe per se !?
[/quote]
I don’t think any speed work or dynamic work after your 5/3/1 main lift is going to be beneficial/effective.
Your main lift would/should take away too much energy to do any kind of “self-respecting” dynamic work. If you do both in the same session, your main lift or your dynamic lift would suffer.
Just try to concentrate on your bar speed during your main lift.
Just wondered if anyone has found that 5/3/1 has not been great for a particular lift?
I am making steady progress on squats, deads and mil press but my bench has regressed.
I have just finished my 12th cycle and have not set a bench PR for months and am getting less reps with the same weight I used before resetting training max ( I have reset my bench training max once). I started off light (90% of max) etc. I am considering either:
reset training max starting off even lighter - 80-85% of max
Just wondered if anyone has found that 5/3/1 has not been great for a particular lift?
I am making steady progress on squats, deads and mil press but my bench has regressed.
I have just finished my 12th cycle and have not set a bench PR for months and am getting less reps with the same weight I used before resetting training max ( I have reset my bench training max once). I started off light (90% of max) etc. I am considering either:
reset training max starting off even lighter - 80-85% of max
using a Coan style progression for bench
I’d really like to hear any thoughts/advice?
Thanks
Dan
[/quote]
I’m in a similar boat. Less reps with the same weight on subsequent cycles. However, I’m still above the minimum reps per last set of the wave. Just a bad cycle or should I reset the weight? This is across the board, and it’s only my 4th cycle.
[quote]Apostate wrote:
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?
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]
I like Apostate’s idea for all the lifts other than deadlift. From my (limited) experience and the advice of others most guys take their last heavy deadlift ~14 days out. So depending on where in the week it lies you may want to work up to the deadlift opener on week 2 (3/3/3) rather than the week 3 (5/3/1).
Apostate, I know you have have more experience than I, had you considered this option?
gabex, I see the Y’s and Ext rotations as prehab/rehab exercises. For them to be effective rehab exercises, the weight should not get over 5lbs. When rehabilitating athletes I rarely got them over 3lbs. I don’t see them being taxing enough to be effective assistance exercises.
Just wondered if anyone has found that 5/3/1 has not been great for a particular lift?
I am making steady progress on squats, deads and mil press but my bench has regressed.
I have just finished my 12th cycle and have not set a bench PR for months and am getting less reps with the same weight I used before resetting training max ( I have reset my bench training max once). I started off light (90% of max) etc. I am considering either:
reset training max starting off even lighter - 80-85% of max
using a Coan style progression for bench
I’d really like to hear any thoughts/advice?
Thanks
Dan
[/quote]
I experienced the same thing with my bench going down. To remedy this, I would work up to a heavy single after doing my last 5/3/1 set (week three of four). Not sure if this is Wendler-approved, but it worked for me.
Just wondered if anyone has found that 5/3/1 has not been great for a particular lift?
I am making steady progress on squats, deads and mil press but my bench has regressed.
I have just finished my 12th cycle and have not set a bench PR for months and am getting less reps with the same weight I used before resetting training max ( I have reset my bench training max once). I started off light (90% of max) etc. I am considering either:
reset training max starting off even lighter - 80-85% of max
using a Coan style progression for bench
I’d really like to hear any thoughts/advice?
Thanks
Dan
I’m in a similar boat. Less reps with the same weight on subsequent cycles. However, I’m still above the minimum reps per last set of the wave. Just a bad cycle or should I reset the weight? This is across the board, and it’s only my 4th cycle.
[/quote]
[quote]danjo228 wrote:
gabex, I see the Y’s and Ext rotations as prehab/rehab exercises. For them to be effective rehab exercises, the weight should not get over 5lbs. When rehabilitating athletes I rarely got them over 3lbs. I don’t see them being taxing enough to be effective assistance exercises.[/quote]
Should I sub in facepulls or something to that sort? How does the rest look?
[quote]gabex wrote:
danjo228 wrote:
gabex, I see the Y’s and Ext rotations as prehab/rehab exercises. For them to be effective rehab exercises, the weight should not get over 5lbs. When rehabilitating athletes I rarely got them over 3lbs. I don’t see them being taxing enough to be effective assistance exercises.
Should I sub in facepulls or something to that sort? How does the rest look?
[/quote]
It depends upon your goals and weaknesses. I’m only on my third cycle of 5/3/1 so I’m not an expert on it. BBB by the book says 5x10 of the accessory, I see you have 4x10 and Kroc rows are only 2 sets. The deadlift doesn’t seem to follow BBB, but overall I guess it looks okay.
[quote]danjo228 wrote:
gabex wrote:
danjo228 wrote:
gabex, I see the Y’s and Ext rotations as prehab/rehab exercises. For them to be effective rehab exercises, the weight should not get over 5lbs. When rehabilitating athletes I rarely got them over 3lbs. I don’t see them being taxing enough to be effective assistance exercises.
Should I sub in facepulls or something to that sort? How does the rest look?
It depends upon your goals and weaknesses. I’m only on my third cycle of 5/3/1 so I’m not an expert on it. BBB by the book says 5x10 of the accessory, I see you have 4x10 and Kroc rows are only 2 sets. The deadlift doesn’t seem to follow BBB, but overall I guess it looks okay.[/quote]
I did BBB for 2 cycles, which is 5x10 @ 40-60%. This isn’t BBB.
[quote]gabex wrote:
danjo228 wrote:
gabex wrote:
danjo228 wrote:
gabex, I see the Y’s and Ext rotations as prehab/rehab exercises. For them to be effective rehab exercises, the weight should not get over 5lbs. When rehabilitating athletes I rarely got them over 3lbs. I don’t see them being taxing enough to be effective assistance exercises.
Should I sub in facepulls or something to that sort? How does the rest look?
It depends upon your goals and weaknesses. I’m only on my third cycle of 5/3/1 so I’m not an expert on it. BBB by the book says 5x10 of the accessory, I see you have 4x10 and Kroc rows are only 2 sets. The deadlift doesn’t seem to follow BBB, but overall I guess it looks okay.
I did BBB for 2 cycles, which is 5x10 @ 40-60%. This isn’t BBB.
[/quote]
The book recommends 5x10 of basically all accessory lifts, regardless of template. Doing BBB, its 5x10 of the main lift and an antagonist exercise. triumverate[sic] is 5x10 of 3 different exercises.
If you are having trouble on a lift, try this: drop the weights of whatever accessory template you are using - 5lbs for dumbells, 10lbs for barbells. Why? if you are too heavy on your accessories, it could be messing with your recovery, which messes with the next session. I am doing this now, because my tendency was to go as heavy and hard as I could on the accessories as well as the main lifts, but my main lifts stopped progressing. Jim says in the book several times to make sure that your accessory work does not eff with your recovery. I think we need to remember that the accessory lifts are done for bodybuilding purposes, to build the muscle, not the movement. You still need to use effort, but you might just be going too hard on the accessories. I am going to continue with BBB because its the shortest template, and I have to work out around my work schedules. I am dropping my acc. weight on Militaries from 110 to 95, and on close grip bench from 195 to 175.
Just wondered if anyone has found that 5/3/1 has not been great for a particular lift?
I am making steady progress on squats, deads and mil press but my bench has regressed.
I have just finished my 12th cycle and have not set a bench PR for months and am getting less reps with the same weight I used before resetting training max ( I have reset my bench training max once). I started off light (90% of max) etc. I am considering either:
reset training max starting off even lighter - 80-85% of max
using a Coan style progression for bench
I’d really like to hear any thoughts/advice?
Thanks
Dan
I’m in a similar boat. Less reps with the same weight on subsequent cycles. However, I’m still above the minimum reps per last set of the wave. Just a bad cycle or should I reset the weight? This is across the board, and it’s only my 4th cycle.
[/quote]
Another point to consider - are you using the 5% jumps or the 10%? I started off using the 5% because when I got the book that’s what was recommended. My next adjustment tho will be 10% jumps
Just wondered if anyone has found that 5/3/1 has not been great for a particular lift?
I am making steady progress on squats, deads and mil press but my bench has regressed.
I have just finished my 12th cycle and have not set a bench PR for months and am getting less reps with the same weight I used before resetting training max ( I have reset my bench training max once). I started off light (90% of max) etc. I am considering either:
reset training max starting off even lighter - 80-85% of max
using a Coan style progression for bench
I’d really like to hear any thoughts/advice?
Thanks
Dan
[/quote]
I was in the same situation with my bench and mil press. Jim advised me to use the 5% jumps but switch the last two sets on the first two weeks of a cycle. e.g. 65%x5, 75%x5, 70%x5 or as many reps as possible. The 531 week was left alone. He said to also try either adding assistance volume or take it away depending on where I currently was. Jim said to do only one of these at a time to evaluate. I did the first option for awhile and it seemed to work very well until I hurt my shoulder at work and was unable to really do anything.
[quote]TheDudeAbides wrote:
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.
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.[/quote]
Yeah, I wear chucks too. I’d like to get a pair of Oly shoes, actually!
[quote]goochadamg wrote:
TheDudeAbides wrote:
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.
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.
Yeah, I wear chucks too. I’d like to get a pair of Oly shoes, actually! [/quote]
I’m considering getting the METAL squat shoes. I’ve had some issues with getting pulled forward in the squat recently that may be due to my chucks being 4 years old now. Or it may be a technique issue, but regardless, Jim has spoken highly of the METAL squat shoes
[quote]dez6485 wrote:
PGA wrote:
Question for Jim. Do you suggest any work-up sets or do you suggest doing some light warm-up and hitting your reps?
what, like doing 70% x 3, 80% x 3, then 90% x 3+? that would be crazy…[/quote]
Can’t tell if this an attempt at sarcasm.
If not sarcasm: No, I’m talking about 4-5 sets of 50% max for 5 reps or so as a light warm up or 40%, 45%, 50%, 55%, 60% x 5 to work up to whatever day it is.
