Come on people. Bottom of the page, no way.
Is your comment is directed at me? If yes, your comments helped me out tremendously.
These two threads about 531 have SO much info, wow. However I can’t (using the search bar) find an answer to a question. Though I bet it has been answered, and for that I’m sorry (in advance).
Regarding the de-load week. I know how to deload my main movements, but should I still train my accessories just as hard? or should those too be “deloaded”
[quote]B rocK wrote:
These two threads about 531 have SO much info, wow. However I can’t (using the search bar) find an answer to a question. Though I bet it has been answered, and for that I’m sorry (in advance).
Regarding the de-load week. I know how to deload my main movements, but should I still train my accessories just as hard? or should those too be “deloaded”
[/quote]
Yes, you are deloading that week. Giving your body time to recover in order to continue with steady progress. Killing your accessories would be counter-productive in that case.
Deload it all. I love the break, it keeps you focused on the training weeks, and starting Wave 3, I’m finally seeing results with my all out last set reps increasing, mind you I was rehabbing a back sprain 1st month…
As for my deload, for the bodyweight exercises, do half the normal reps, for the weighted exercises use 50% of the weight for the same reps, or all the weight for half the reps. Or 2/3’s weight x 2/3’s the reps.
Having the option of taking a week off is also very appealing, in terms of the logistics of life.
Re: deload. I think it depends on your state of recovery, but I am on my deload for my third cycle and I needed it more than the second, and I needed the second more than the first. I think the effects of the program can be cummulative if you hit assessory work hard during weeks 1 through 3 (which I do), and the deload week gives you an opportunity for recovery, both physically and mentally. This week I am deloading everything more than the last two times and cutting both weight, reps, sets, and even some exercises altogether, of the assessory work.
I feel like I am more motivated to hit the weights hard when I come back off a true deload, and my first-week-back numbers so have have born this out as well. I have heard others actually up the wieght and lower reps on assessory work during the deload, but I know that this would not work for me. I just think a total deload is the way to go for me. But you know probably know your body better than anybody else, so listen to what its telling you and don’t feel guilty if its telling you to get some rest.
Hope this helps,
Jack
[quote]Viets wrote:
Is your comment is directed at me? If yes, your comments helped me out tremendously.[/quote]
it was not directed at you. i meant the 5/3/1 thread had fallen to the bottom of the powerlifting threads page. but, if that somehow helped you, good enough!
Would it be too much to add in complexes on two of the off days? My split is: Wed DL, Thu OHP, Sat Squat, Sun Bench. I would add in something like this on Fri and Mon:
6/5/4/3/2/1
DL, RDL, row, clean, front squat, jerk, back squat, good morning
thanks
That would be too much for me; I don’t know what you can handle and what you can’t, but I wouldn’t try that. You might want to lift 5/3/1 in the morning and 6/5/4/3/2/1 in the evening so you at least get 3 days off if you insist on this plan.
Also, is there a reason that your schedule lower-body lifts precede the upper body lifts? I’d be worried about being too fatigued to work the press and bench effectively after taxing workouts like the deadlift and squat days.
I’ve been reconsidering adding the complexes in. That shits way too intense to be doing while busting ass in the weight room 4 days a week. I’ll just add in :30 of light cardio (biking, walking with a bookbag filled with weights) on upper body days if/since I feel I’m gaining weight too quickly. So far working lower body first has been working fine; I’m hitting some really good rep PR’s in deadlift especially. Upper body training the next day has been fine and I’m making steady progress.
Maybe instead of cardio I can just train my transverse abdominus harder?
Well if your set-up is working, no reason to change it.
Working your TA isn’t going to help keep fat off.
[quote]evitagen wrote:
Working your TA isn’t going to help keep fat off.[/quote]
Yeah, but it’ll help me suck in my gut.
It might be BS, but Pavel Tsatsouline recommended vacuum exercises several times a day in some book of his. Basically, you exhale completely, suck in your gut, and flex the muscles for time. Maybe you’ll want to give it a shot.
[quote]evitagen wrote:
It might be BS, but Pavel Tsatsouline recommended vacuum exercises several times a day in some book of his. Basically, you exhale completely, suck in your gut, and flex the muscles for time. Maybe you’ll want to give it a shot.[/quote]
It sounds like Pavel recommends abdominal hollowing. This is not recommended. Dr. Stuart McGill has studied its effects on the lower back. Abdominal bracing is better. Basically, you just tighten your abs as is without sucking them in.
I keep reading more and more about doing side and front planks for abs instead of crunches. I do those and Dragon Flags and Ab Wheel rollouts with 5/3/1.
[quote]voodoo chile wrote:
I’ve been reconsidering adding the complexes in. That shits way too intense to be doing while busting ass in the weight room 4 days a week. I’ll just add in :30 of light cardio (biking, walking with a bookbag filled with weights) on upper body days if/since I feel I’m gaining weight too quickly.
So far working lower body first has been working fine; I’m hitting some really good rep PR’s in deadlift especially. Upper body training the next day has been fine and I’m making steady progress.
Maybe instead of cardio I can just train my transverse abdominus harder?[/quote]
if youre going with an old-school Jansport backpack or something of that sort that doesnt have a rubber bottom, fold up a towel and stuff that in the bottom of the bookbag. i have first hand knowledge that the weights can/will rip through the bag.
[quote]jsdool wrote:
I keep reading more and more about doing side and front planks for abs instead of crunches. I do those and Dragon Flags and Ab Wheel rollouts with 5/3/1.
[/quote]
I’m thinking of adding planks in my workouts. Some folks swear by them, but it’s just one of those things I can’t believe work. They don’t cost anything, so I might as well give them a shot.
[quote]evitagen wrote:
jsdool wrote:
I keep reading more and more about doing side and front planks for abs instead of crunches. I do those and Dragon Flags and Ab Wheel rollouts with 5/3/1.
I’m thinking of adding planks in my workouts. Some folks swear by them, but it’s just one of those things I can’t believe work. They don’t cost anything, so I might as well give them a shot.[/quote]
Pick up a power wheel from Monkey Bar Gym. Its like an ab wheel, but you strap your feet in it. Google “power wheel 100 yard challenge.”
Planks work. I added them in and my numbers all went up.
I just did my first raw meet using the 5/3/1 program to prep for it. I ended up totaling 1240 in the 198 Junior and broke the PA junior squat record in the process. I posted 455 squat, 285 bench, and a 500 deadlift. This was all done with training maxes of 370/255/455 respectively.
I love this program! I know my numbers are not that great right now, but this is huge strides from where I was 8 months ago before starting this program. I think if I keep making gains I can at least be a little competitive when I enter the open class next year. The only hard thing about peaking for the meet was figuring out what to open with since I was used to hitting pretty high reps on the main lifts. Even on the 5/3/1 day I was still getting 5+ reps usually. I think I could have maybe gone even high on the squat, but the bench and deadlift were maxed out for sure.
Here is a video of the meet. Even that last squat was pretty easy. I am hoping to hit 480+ next time.
[quote]Apostate wrote:
I just did my first raw meet using the 5/3/1 program to prep for it. I ended up totaling 1240 in the 198 Junior and broke the PA junior squat record in the process. I posted 455 squat, 285 bench, and a 500 deadlift. This was all done with training maxes of 370/255/455 respectively.
I love this program! I know my numbers are not that great right now, but this is huge strides from where I was 8 months ago before starting this program. I think if I keep making gains I can at least be a little competitive when I enter the open class next year. The only hard thing about peaking for the meet was figuring out what to open with since I was used to hitting pretty high reps on the main lifts. Even on the 5/3/1 day I was still getting 5+ reps usually. I think I could have maybe gone even high on the squat, but the bench and deadlift were maxed out for sure.
Here is a video of the meet. Even that last squat was pretty easy. I am hoping to hit 480+ next time.
[/quote]
Very nice. What did your previous two weeks of training look like before the meet?