[quote]dez6485 wrote:
i personally think youre going to hit a wall doing it with either of the above set ups. if this were even close to optimal, Jim would have written it this way in the first place. slow and steady. if he meant for it to be gaining strength as rapidly as possible, and if he thought that was the right thing to do, i would think he would have written it as such. if youre not up for listening to one of his most basic recommendations, why follow a program that he wrote?
but, you can do what you want. i doubt Wendler is going to come arrest you for it, just dont tell everyone 5/3/1 sucks when you hit a wall or get injured NOT doing 5/3/1. my two cents. [/quote]
I see.
I just expected with these enormous threads and all the Q&A on eliteFTS.com, with people trying to add chains and bands and various other modifications to the program as written, that SOMEONE would have tried to modify it to add more frequency to the core lifts a la 5x5, and I was curious as to their results.
Thanks for the feedback.
Just started 5/3/1 program using 75%,80%,85% this week. So far I’ve had good results. I have a bench press contest in 8 weeks. Looks like I will get 2 cycles with the deload week just before the contest. Is this enough to see any gains with just 2 cycles run ? Thanks for any comments or help
[quote]SweetDaddyPatty wrote:
I see.
I just expected with these enormous threads and all the Q&A on eliteFTS.com, with people trying to add chains and bands and various other modifications to the program as written, that SOMEONE would have tried to modify it to add more frequency to the core lifts a la 5x5, and I was curious as to their results.
Thanks for the feedback. [/quote]
This has already been discussed and written about on EFS.
[quote]Jim Wendler wrote:
SweetDaddyPatty wrote:
I see.
I just expected with these enormous threads and all the Q&A on eliteFTS.com, with people trying to add chains and bands and various other modifications to the program as written, that SOMEONE would have tried to modify it to add more frequency to the core lifts a la 5x5, and I was curious as to their results.
Thanks for the feedback.
This has already been discussed and written about on EFS.[/quote]
Sorry, I couldn’t find it via searching Q&A or articles. Maybe I’m looking in the worng place or using the wrong search terms
re: your log, those 570’s went up with ease man! also, is your weight still ~230-235? just asking because i think you’re looking big(er). /end nut swing.
any chance on some video going up from the chicago seminar? i wish i had been more aware of when exactly it was happening, for some reason i was thinking it was still a ways off, i saw the date lastnight and checked airfare, and it would cost me about $400 in flights to get there, and not much better to drive. if i had planned better i prob couldve gotten there round-trip for 150-200. anyway, excuses, i know. i know theres some clips on youtube from some seminar you did, if possible it would be cool to get some more. on the other hand, others are paying to be there…
I don’t think Jim would approve this as much, but I’ve been doing 5/3/1 for 3 months with flat dumbbell bench. I did the program anyway because I liked the freedom. I went to the gym with an old friend and I took a small side step to test my 5 rep maxes with him. Here is the results, also I just started lifting a few months ago on starting strength so there’s plenty of noob gains left.
DB flat bench 65x5–>75x5
Squat 205x5–>235x5
Oh press 95x5–>110x5 (Barely got the 5th rep up, slow progress on this one)
Deadlift 245x5–>295x5
I think all the assistance work really helped out. Boring but big. Thanks Jim!
I was doing 5/3/1 on M/Tu/Th/F evenings after work. I have been laid off and started lifting around 10 or 11 AM. Today I was planning on doing Deadlifts with Power Cleans and Good Mornings as assistance exercises in the evening after working on the garage. However, I started to feel very mild pain in my lower back when I got finished with the garage work and took some ibuprofen.
I have lifted under similar conditions and the Deadlifts actually made my back feel better but I didn’t go for any PRs.
Would you guys recommend:
Go ahead tonight but just do Deadlift and don’t push reps on third set as much.
Wait until tomorrow morning. Go for PR. Do Th/F workouts in the evenings so that there is more recovery time.
Shift remaining workouts to W/F/Sa given that next week is deload week.
Some other suggestion.
What do you guys do when it looks like you are going to miss a day?
I never really subscribe to the whole locked into a seven day training week idea. For example, I was supposed to squat (3x3 week) on Saturday, but I had stuff going on the whole weekend. I squatted yesterday and just pushed the last week of the cycle (5/3/1) ahead a few days. Look at it like this, it’s more recovery which at times you might need especially if you live a hectic lifestyle.
[quote]DF85 wrote:
If you want to add that much frequency and your doing 5.3.1 you are doing it wrong. Add more intensty instead.[/quote]
That, Sheiko or something more high frequency. I don’t know why these knuckleheads can’t understand the concept of slow, but constant progression. This whole training philosophy/program is a Godsend to someone who has wrecked knees along with a plethora of other injuries.
[quote]randomhero97 wrote:
jsdool wrote:What do you guys do when it looks like you are going to miss a day?
I never really subscribe to the whole locked into a seven day training week idea. For example, I was supposed to squat (3x3 week) on Saturday, but I had stuff going on the whole weekend. I squatted yesterday and just pushed the last week of the cycle (5/3/1) ahead a few days. Look at it like this, it’s more recovery which at times you might need especially if you live a hectic lifestyle.
[/quote]
I think you or someone else mentioned not being held to a calendar before. Maybe I’ll try that. I’ll stick with Overhead Press/Deadlift/Bench Press/Squat sequence but I won’t worry about day of week. I think the key will be to not let hectic lifestyle be an excuse for pusing forward too much. I’ll do deads tomorrow and go from there. Thanks.
[quote]randomhero97 wrote:
… I don’t know why these knuckleheads can’t understand the concept of slow, but constant progression…[/quote]
Reminds me of when I was a newbie doing StrongLifts 5x5 3X per week starting with an empty bar as recommended and adding 5-10lb each workout. Slow and constant progression that worked for nearly six months. Lots of guys asking whether they could start the program with x lbs instead of an empty bar.
[quote]SweetDaddyPatty wrote:
DF85 wrote:
If you want to add that much frequency and your doing 5.3.1 you are doing it wrong. Add more intensty instead.
Is doing a given exercise one extra time over the course of two weeks THAT MUCH frequency?
And what do you mean by intensity? A higher percentage of 1rm? I thought a key concept here was to underestimate your max and progress slowly.
[/quote]
Man why don’t you follow the program as it is ? Are you so special and strong that this program is not worth your time ? Do it or don’t.
re: your log, those 570’s went up with ease man! also, is your weight still ~230-235? just asking because i think you’re looking big(er). /end nut swing.
any chance on some video going up from the chicago seminar? i wish i had been more aware of when exactly it was happening, for some reason i was thinking it was still a ways off, i saw the date lastnight and checked airfare, and it would cost me about $400 in flights to get there, and not much better to drive. if i had planned better i prob couldve gotten there round-trip for 150-200. anyway, excuses, i know. i know theres some clips on youtube from some seminar you did, if possible it would be cool to get some more. on the other hand, others are paying to be there…[/quote]
I’m about 230lbs right now, which is a result of my hardcore diet regimen of eating food and my rigourous supplement plan of taking one multi-vitamin every two months. As for taping the seminar or whatever, I’m really not a fan of doing that. I try to answer all questions honestly no matter what is asked.
Unfortunately honestly will get you roasted these days.
[quote]SweetDaddyPatty wrote:
DF85 wrote:
If you want to add that much frequency and your doing 5.3.1 you are doing it wrong. Add more intensty instead.
Is doing a given exercise one extra time over the course of two weeks THAT MUCH frequency?
And what do you mean by intensity? A higher percentage of 1rm? I thought a key concept here was to underestimate your max and progress slowly.
[/quote]
There is plenty of volume in 5/3/1. Especially if you use BBB as accessory. You can’t suddenly ramp up volume and expect miraculous gains. All that will happen is you will get over trained because you have to acclimate yourself to the volume. Intensity is your mental aspect. If you enter the weight room thinking “blah” then you will have that kind of workout. If you enter the weight room like it’s an arena and it is you VS the weight and you will survive at all costs, you will have a great workout. As least that is how it works for me. In the case of 5/3/1, in order to “beat” the weights, all you have to do is the prescribed minimum number of reps. If you want to soundly trounce the weight, then go for a rep record PR but remember to pick your battles. I found the best way for me to go after rep PRs is to only go for them on the 5 and 1 week. On the 3 week, I just do 3 reps and move on to the next.
I’ve been doing 5/3/1 since it came out. It really doesn’t need much tweaking. Give it a try AS WRITTEN, follow it for 3 months AS WRITTEN and then if it doesn’t work, move on to something else or tweak it then.
I’m glad I don’t develop lifting programs for others. I have done Stronglifts 5x5, Cressey’s Maximum Strength, Texas Method and now 5/3/1. Every one of the message board forums for these programs had significant posts asking “Can I modify blah-blah by doing blah-blah?”. I don’t know why people don’t simply find programs that fit what they want to do or develop their own. Some of the questions indicate that the person could develop their own and not waster the program designer’s time asking for a custom program.
With that said, I think there are some valid posts asking about some minor changes to deal with physcial limitations. I’ve made some short term changes to account for injuries. I used to do seated presses instead of overhead presses because my home gym in my basement has a low ceiling. I finally bought an extra oly weight set and now do overhead press in garage.
I did not say THIS PROGRAM DOES NOT HAVE ENOUGH FREQUENCY AND/OR VOLUME.
Nor did I modify the program and then use my version, and then complain about 5/3/1.
Nor did I modify the program and claim my version was better.
It’s a discussion thread, after all- 80+ pages of discussion. Just wondering if anyone had tried it, or had any thoughts about it other than OMG DO TEH PROGRAM. No need to get upset.
@Jim - I found the area on the EliteFTS site where I can read ALL the Q&As. Good stuff - Thanks for sending me back there.