[quote]evitagen wrote:
Week 2 you had a lot of stuff going on, so don’t get discouraged about not getting the reps you wanted.
You hit or exceeded your rep targets, and your .85 reps look good; so add 5 lbs (not percent, pounds) to your E1RM and proceed as normal. Reevaluate at the end of the next cycle.[/quote]
Agreed.
[quote]evitagen wrote:
Week 2 you had a lot of stuff going on, so don’t get discouraged about not getting the reps you wanted.
You hit or exceeded your rep targets, and your .85 reps look good; so add 5 lbs (not percent, pounds) to your E1RM and proceed as normal. Reevaluate at the end of the next cycle.[/quote]
Well 85% week went really well but reps of last set are really supposed to be significantly more than the 3 and 1 that are “planned”. I see your point though, I guess I’ll just add 5lb. to it
I would honestly think it was the bar considering the drastic change but all my other lifts, including MP, haven’t had the same issues.
[quote]gsherman14 wrote:
pumped340 wrote:
OK guys I have an interesting problem here
I started this cycle 4 weeks ago (on deload now) and bench went like this
Week 1: 85%x10 (good)
-switched gyms, started college and lost a little weight
week 2: 90%x3 (Terrible)
week 3: 95%x3 (better but still bad)
Since I only got 3 reps for my 90 and 95% weeks what should I do next cycle? Still add 5% or so and see how it goes or what? That would suck to have to use the same weights as before but I’m not sure…
Thanks
As an aside, Military Press has strangely been doing well and no issues really with most other lifts
When was the last time you reset your maxes? If it has been awhile, my instinct would be to keep the weights the same for the next wave and see if you can improve. If it has been relatively recent, then add 5 lbs (not sure where 5% came from) and see what happens.[/quote]
out of curiosity why would you keep the max as the same if it’s been awhile since you reset it?
Regardless, I did add 10lb. to it last time so I guess I will just add 5lb. this time
Thanks guys, I guess I’ll just have to see how it goes
[quote]danjo228 wrote:
evitagen wrote:
Week 2 you had a lot of stuff going on, so don’t get discouraged about not getting the reps you wanted.
You hit or exceeded your rep targets, and your .85 reps look good; so add 5 lbs (not percent, pounds) to your E1RM and proceed as normal. Reevaluate at the end of the next cycle.
Agreed.[/quote]
x3
[quote]pumped340 wrote:
…
Well 85% week went really well but reps of last set are really supposed to be significantly more than the 3 and 1 that are “planned”. I see your point though, I guess I’ll just add 5lb. to it
…[/quote]
I thought that as you progress, you would not get significantly more than the minimum reps for the last set. After a point, adding 5lb a cycle may start catching up to you quicker than being able to do high reps on the last set. However, if we do the program right, I suppose that will not start happening (assuming good nutrtion and sleep along the way) until quite a number of cycles have passed.
Im still in my first cycle, but would there be any problem with resetting my training max after 4 or 5 cycles regaurdless if I begin to stall? Sorry if I’ve missed it somewhere in these two threads. Thanks
[quote]FERCHCORE wrote:
Jim- I really like the book. It seems you always reccomend at least 10 reps per set for assistance exercises. Is this because you think that going any lower then that( say 4x6) would be detrimental to the program? Thanks.
On a side note: You into Black Dahila Murder? New album sounds pretty brutal.THE BLACK DAHLIA MURDER | Listen and Stream Free Music, Albums, New Releases, Photos, Videos [/quote]
Because, in general the exercises chosen for assistance lifts are better with higher reps and to avoid overall burnout.
Not a fan of BDM but can see their appeal to those that love Carcass. It really, really takes a lot to impress me with music these days. I guess I’m getting old.
[quote]Pull14 wrote:
It looks like our program matchs up…somewhat, did w.dips and w.chins on both days last week, but ran out of time in the gym on bench day (had class) so I pushed rows to the next day (squats).
Last week I did a 4x3x45 pull ups and 4x3x60 dips on MP day and 5x3x25 pull ups, 5x3x40 dips on bench day with a few easy sets xBW of each. Though I’ll be swapping the assitance work around (MP to B, B to MP) I do like the setup. Just looking for the “OK” from Jim or some of you guys before I put all my focus into it.
Other then that Im liking the feel of the program, doing the 4 day split triumvirate (MP, DL, Rest, B, S) - with the exception of the added kroc rows. Each session is quick and I feel strong leaving the gym. Doesn’t take everything out of me either, so I’ve been pumped for the next day.[/quote]
Read why we need to do higher reps for assistance work in the book - this will answer all your questions.
[quote]pumped340 wrote:
OK guys I have an interesting problem here
I started this cycle 4 weeks ago (on deload now) and bench went like this
Week 1: 85%x10 (good)
-switched gyms, started college and lost a little weight
week 2: 90%x3 (Terrible)
week 3: 95%x3 (better but still bad)
Since I only got 3 reps for my 90 and 95% weeks what should I do next cycle? Still add 5% or so and see how it goes or what? That would suck to have to use the same weights as before but I’m not sure…
Thanks
As an aside, Military Press has strangely been doing well and no issues really with most other lifts[/quote]
If you switched gyms, started school and lost weight - you’ve got your answer right there!
[quote]Keving14 wrote:
Im still in my first cycle, but would there be any problem with resetting my training max after 4 or 5 cycles regaurdless if I begin to stall? Sorry if I’ve missed it somewhere in these two threads. Thanks[/quote]
Why would you do that? What is it going to accomplish?
[quote]TheDudeAbides wrote:
Keving14 wrote:
Im still in my first cycle, but would there be any problem with resetting my training max after 4 or 5 cycles regaurdless if I begin to stall? Sorry if I’ve missed it somewhere in these two threads. Thanks
Why would you do that? What is it going to accomplish?[/quote]
Sorry, what I wrote and what I ment to say was two different things, as I was rephrasing the question, I answered it. Wasn’t really thinking straight when I posted the original question.
Kevin
I have rugby matches every Wednesday so I can’t do the 5/3/1 workouts Tuesdays or Thursdays.
So my days to workout are Friday, Saturday, Sunday and Monday
Any suggestions for how I should schedule my workouts?
I was thinking of doing maybe the 3 times a week template and doing it Friday/Sunday/Monday.
I also considered possibly combining two of the workouts to Friday so that it’d be something like this:
Friday: Bench and Deadlift
Sunday: Press
Monday: Squat
Any help would be greatly appreciated.(I currently do the boring but big assistance template if that matters).
[quote]Jim Wendler wrote:
pumped340 wrote:
OK guys I have an interesting problem here
I started this cycle 4 weeks ago (on deload now) and bench went like this
Week 1: 85%x10 (good)
-switched gyms, started college and lost a little weight
week 2: 90%x3 (Terrible)
week 3: 95%x3 (better but still bad)
Since I only got 3 reps for my 90 and 95% weeks what should I do next cycle? Still add 5% or so and see how it goes or what? That would suck to have to use the same weights as before but I’m not sure…
Thanks
As an aside, Military Press has strangely been doing well and no issues really with most other lifts
If you switched gyms, started school and lost weight - you’ve got your answer right there!
[/quote]
Well it answers “why”, which I knew, but not what to do next. Got answered above though so I’ll just add the 5lb. to my max.
[quote]pumped340 wrote:
evitagen wrote:
Week 2 you had a lot of stuff going on, so don’t get discouraged about not getting the reps you wanted.
You hit or exceeded your rep targets, and your .85 reps look good; so add 5 lbs (not percent, pounds) to your E1RM and proceed as normal. Reevaluate at the end of the next cycle.
Well 85% week went really well but reps of last set are really supposed to be significantly more than the 3 and 1 that are “planned”. I see your point though, I guess I’ll just add 5lb. to it
I would honestly think it was the bar considering the drastic change but all my other lifts, including MP, haven’t had the same issues.
gsherman14 wrote:
pumped340 wrote:
OK guys I have an interesting problem here
I started this cycle 4 weeks ago (on deload now) and bench went like this
Week 1: 85%x10 (good)
-switched gyms, started college and lost a little weight
week 2: 90%x3 (Terrible)
week 3: 95%x3 (better but still bad)
Since I only got 3 reps for my 90 and 95% weeks what should I do next cycle? Still add 5% or so and see how it goes or what? That would suck to have to use the same weights as before but I’m not sure…
Thanks
As an aside, Military Press has strangely been doing well and no issues really with most other lifts
When was the last time you reset your maxes? If it has been awhile, my instinct would be to keep the weights the same for the next wave and see if you can improve. If it has been relatively recent, then add 5 lbs (not sure where 5% came from) and see what happens.
out of curiosity why would you keep the max as the same if it’s been awhile since you reset it?
Regardless, I did add 10lb. to it last time so I guess I will just add 5lb. this time
Thanks guys, I guess I’ll just have to see how it goes [/quote]
Because I have found that sometimes I was just off that cycle. I did that once for both squat and deadlift and was able to come back the next wave and improve my reps.
[quote]mozzer87 wrote:
I have rugby matches every Wednesday so I can’t do the 5/3/1 workouts Tuesdays or Thursdays.
So my days to workout are Friday, Saturday, Sunday and Monday
Any suggestions for how I should schedule my workouts?
I was thinking of doing maybe the 3 times a week template and doing it Friday/Sunday/Monday.
I also considered possibly combining two of the workouts to Friday so that it’d be something like this:
Friday: Bench and Deadlift
Sunday: Press
Monday: Squat
Any help would be greatly appreciated.(I currently do the boring but big assistance template if that matters).[/quote]
If you are in-season for a sport, I would only do the 2x per week program and maybe do some light recovery work on Thursdays. In-season, you want to maintain and keep your body as healthy as possible. Again, you can only focus on one thing, which it sounds like is rugby so lifting has to be on the back burner.
@mozzer87: If you’re going to combine workouts, I’d match the press with the deadlift. The lighter upper body exercise with the heavier lower-body exercise seems to be the best choice.
Another suggestion: what if you did deadlift Monday, press Tuesday, play rugby Wednesday, bench Friday, and squat Saturday? On press day, just do the press and the BBB accessory movement with no additional accessory work (or even drop the BBB work). You might still be fresh for rugby that way.
[quote]mozzer87 wrote:
I have rugby matches every Wednesday so I can’t do the 5/3/1 workouts Tuesdays or Thursdays.
So my days to workout are Friday, Saturday, Sunday and Monday
Any suggestions for how I should schedule my workouts?
I was thinking of doing maybe the 3 times a week template and doing it Friday/Sunday/Monday.
I also considered possibly combining two of the workouts to Friday so that it’d be something like this:
Friday: Bench and Deadlift
Sunday: Press
Monday: Squat
Any help would be greatly appreciated.(I currently do the boring but big assistance template if that matters).[/quote]
I would imagine Rugby to be somewhat demanding if you are playing with any real level of intensity. So, to be honest, what I would do is combine both 531 days. I would two main lifts each day and 1, maybe 2 assistance exercises. Hell, you could even just do the main lifts and call it a day.
This way you have 2 solid lifting days along with your rugby and plenty of time for recovery, practice, conditioning, or whatever. You could even use one of those extra days for some more assistance work if you feel up to it. But it’s not a necessity since you already got your main lifts in for the week.
For example:
Monday - Deadlift and Overhead
Friday - Squat and Bench
Sat or Sun - maybe some assistance work
Personally i need to have the maximum time between deadlifts and match day to ensure my lower back doesn’t get fried. I would set up training as such:
Friday: Deads & Press
Monday: Squats & bench
Wed: game day
[quote]pumped340 wrote:
Jim Wendler wrote:
pumped340 wrote:
OK guys I have an interesting problem here
I started this cycle 4 weeks ago (on deload now) and bench went like this
Week 1: 85%x10 (good)
-switched gyms, started college and lost a little weight
week 2: 90%x3 (Terrible)
week 3: 95%x3 (better but still bad)
Since I only got 3 reps for my 90 and 95% weeks what should I do next cycle? Still add 5% or so and see how it goes or what? That would suck to have to use the same weights as before but I’m not sure…
Thanks
As an aside, Military Press has strangely been doing well and no issues really with most other lifts
If you switched gyms, started school and lost weight - you’ve got your answer right there!
Well it answers “why”, which I knew, but not what to do next. Got answered above though so I’ll just add the 5lb. to my max.
[/quote]
Very nice.
[quote]mozzer87 wrote:
I have rugby matches every Wednesday so I can’t do the 5/3/1 workouts Tuesdays or Thursdays.
So my days to workout are Friday, Saturday, Sunday and Monday
Any suggestions for how I should schedule my workouts?
I was thinking of doing maybe the 3 times a week template and doing it Friday/Sunday/Monday.
I also considered possibly combining two of the workouts to Friday so that it’d be something like this:
Friday: Bench and Deadlift
Sunday: Press
Monday: Squat
Any help would be greatly appreciated.(I currently do the boring but big assistance template if that matters).[/quote]
If your main concern is Rugby then your training has to dictate that - anything that takes away from you being a better Rugby player (or compromises your recovery and/or playing) has to be elimintated or reduced. If there are different phases to the season you might be able to get away with a 3 day/week but I’m also assuming that you have 2-3 hour practices every day (similar to football). This has to be accounted for.
Also, don’t be afraid to maintain what you have until the end of the season - by keeping the lighter load and not killing yourself you might be surprised at the progress you can keep and make.
And don’t do the Boring But Big accessory work - keep it short and sweet to account for the running.
Jim,
Thanks for the Congrats, it means a lot coming from you. I set my date for my first meet, Oct. 31st. I got my singlet. I got a good belt from APT, double prong, 4mm. I have deadlifting boots. Was disappointed EliteFTS stopped carrying belts & the Metal boots, what happened there? Anyways…my question is this;
I’m coming off a deload and was wondering how to set up for the next 6 weeks? I was thinking of continuing the 5/3/1 3-day per week format leading up to the meet. Since this is my first time competing, do you have any advice on how to set up my format differently, or will this suffice? I am debating on dropping the Press to save my shoulders and just sticking to squat/bench/dead.
#1, is dropping the Press a bad idea?
#2, are there certain accessory movements that would benefit me more so than others?
#3, any tips or overall advice for a first timer?
Thanks again for your time.
Sincerely your Ohio neighbor,
Viets