[quote]Jim Wendler wrote:
Christian Thibaudeau wrote:
Jim Wendler wrote:
Christian Thibaudeau wrote:
Jim Wendler wrote:
And for the record, no one changes shirts more often that Christian.
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!!!
See, this is where you are wrong. If you do full body training you can wear all of these shirts at once. This will make you appear much, much bigger. A little trick of the trade.
You laugh, but I actually did that in high school… I actually wore 2 t-shirts and 1 long-sleeve cotton shirt beneath a buttoned shirt to look bigger.
[quote]Rape Weight wrote:
Hanley, where is your new log??? my world is not complete![/quote]
Coming at you this weekend mate. Wanted to start it with a proper workout. I’ve been in exam mode for the last two weeks so I’ve only done crappy conditioning workouts and squatted 315x10, bench 220x10 and pulled 405 x5.
Gonna hit the gym now and try and pull 440x10. Haven’t deadlifted in 2.5 weeks, or trained properly at all really so it could be a total disaster!!
I seen many q/a about the big but boring and trimvirate assistance work and how to work with the weight, ramping up etc…
I got this from your max effort book about repetition work and i think this will fit perfectly for assistance work…
Dumbell Bench Press
3â??5 X 8â??20
When picking the weight for the dumbbell bench press, start with a very light
weight and work up from there. For example, I like to do my last two sets of
dumbbell bench work with 150-lb dumbbells. So a workout will look like this:
100 X 10
115 X 10
130 X 10
150 X 8
150 x 8
That what i gonna do for my next cycle(not the same weight obviously) but as now its time to regain some muscle i think it will work great…the last 2 sets are kinf of the work set…i give you some feedback in a few week![/quote]
If you are doing the Boring But Big after the 5/3/1 may I suggest something?
If you are doing the Boring But Big after the 5/3/1 may I suggest something?
Good…here it is:
Start with the heaviest sets first and work DOWN.
[/quote]
Maybe i’ll try that next week. I have only tried increasing the weight in the BBB sets, mostly because after going all out the last 5/3/1 set i need something easy for the next set, but i’ll try that and see if i can keep the average weight higher this way.
When using DBs for 5 sets i’m increasing the weight in the first 3 sets, then doing 2 lighter sets, for example: 60x10, 70x10, 80x10, 65x10, 65x10. How does this look?
Thanks for your time helping us here.
If you are doing the Boring But Big after the 5/3/1 may I suggest something?
Good…here it is:
Start with the heaviest sets first and work DOWN.
Maybe i’ll try that next week. I have only tried increasing the weight in the BBB sets, mostly because after going all out the last 5/3/1 set i need something easy for the next set, but i’ll try that and see if i can keep the average weight higher this way.
When using DBs for 5 sets i’m increasing the weight in the first 3 sets, then doing 2 lighter sets, for example: 60x10, 70x10, 80x10, 65x10, 65x10. How does this look?
Thanks for your time helping us here.
[/quote]
I seen many q/a about the big but boring and trimvirate assistance work and how to work with the weight, ramping up etc…
I got this from your max effort book about repetition work and i think this will fit perfectly for assistance work…
Dumbell Bench Press
3�¢??5 X 8�¢??20
When picking the weight for the dumbbell bench press, start with a very light
weight and work up from there. For example, I like to do my last two sets of
dumbbell bench work with 150-lb dumbbells. So a workout will look like this:
100 X 10
115 X 10
130 X 10
150 X 8
150 x 8
That what i gonna do for my next cycle(not the same weight obviously) but as now its time to regain some muscle i think it will work great…the last 2 sets are kinf of the work set…i give you some feedback in a few week!
If you are doing the Boring But Big after the 5/3/1 may I suggest something?
Good…here it is:
Start with the heaviest sets first and work DOWN.
[/quote]
I’ve been doing this for a while and it does wonders. Started with bench, befan at 225 for 1 set and ended at 135. I can get 3X10 with 225 now before I drop to 185. It works.
[quote]roofus_5 wrote:
Jim Wendler wrote:
crankMAN wrote:
Jim ,
I seen many q/a about the big but boring and trimvirate assistance work and how to work with the weight, ramping up etc…
I got this from your max effort book about repetition work and i think this will fit perfectly for assistance work…
Dumbell Bench Press
3�?�¢??5 X 8�?�¢??20
When picking the weight for the dumbbell bench press, start with a very light
weight and work up from there. For example, I like to do my last two sets of
dumbbell bench work with 150-lb dumbbells. So a workout will look like this:
100 X 10
115 X 10
130 X 10
150 X 8
150 x 8
That what i gonna do for my next cycle(not the same weight obviously) but as now its time to regain some muscle i think it will work great…the last 2 sets are kinf of the work set…i give you some feedback in a few week!
If you are doing the Boring But Big after the 5/3/1 may I suggest something?
Good…here it is:
Start with the heaviest sets first and work DOWN.
I’ve been doing this for a while and it does wonders. Started with bench, befan at 225 for 1 set and ended at 135. I can get 3X10 with 225 now before I drop to 185. It works.[/quote]
So you are not keeping the 10rep sets at 50-60%, but going higher in the first sets, right?
I was used to keep the weights at 50-60% so it went something like 165, 175, 175, 185, 185. But i guess that starting heavier and working down i can start higher than 185, tomorrow i will try this (and probably get very sore…lol).
I’m doing 5/3/1 atm but I’m currently training 2 on 1 off, like this:
day1:
squat, quad exercise, weighted roman chair, standing calf raise
day2:
bench, db bench, pull ups, bb curl, tri pushdown
day3:
off
day4:
deadlift, barbell back raise, weighted roman chair, seated calf raise
day5:
military, db row, bb shrug, maybe arms afterwards depending on how I feel.
day6:
off
day7: repeat
My reason for doing a 2 on 1 off, and not a 3 or 4 day a week is because I wanted to be strong yesterday.
I’m 20 years old and I’m weak as fuck (235lb bench, 340lb squat, 340lb dead (grip sucks), 157lb military), so I’m guessing that this frequency would be alright. Am I wrong?
I notice thru-out this thread a lot of talk about using straps . I used to only use them with (double over hand)rack-pulls . but when I use them with BB rows , DB rows , and especially chin-ups and pull-ups , the insides of my elbows dont get so hammered ;not the same as tendonitiis from dips/pushdowns , on the other side of the joint . plus I seem to get a better feel for getting the upper back/lats involved on those lifts when using the straps .
So you are not keeping the 10rep sets at 50-60%, but going higher in the first sets, right?
I was used to keep the weights at 50-60% so it went something like 165, 175, 175, 185, 185. But i guess that starting heavier and working down i can start higher than 185, tomorrow i will try this (and probably get very sore…lol).[/quote]
Correct. At first I did try to stay in that range and only used straight weight. Then I started playing around with this. Only on bench mostly. I’m lucky to get any sets of 10 in at all on squat and dead, but when I do man do my legs Grow! I’m prepping for a strongman show now so instead of doing the 5X10 stuff I do event work.
[quote]marlboroman wrote:
I’m starting 531 this next week .
I notice thru-out this thread a lot of talk about using straps . I used to only use them with (double over hand)rack-pulls . but when I use them with BB rows , DB rows , and especially chin-ups and pull-ups , the insides of my elbows dont get so hammered ;not the same as tendonitiis from dips/pushdowns , on the other side of the joint . plus I seem to get a better feel for getting the upper back/lats involved on those lifts when using the straps .
[quote]marlboroman wrote:
I’m starting 531 this next week .
I notice thru-out this thread a lot of talk about using straps . I used to only use them with (double over hand)rack-pulls . but when I use them with BB rows , DB rows , and especially chin-ups and pull-ups , the insides of my elbows dont get so hammered ;not the same as tendonitiis from dips/pushdowns , on the other side of the joint . plus I seem to get a better feel for getting the upper back/lats involved on those lifts when using the straps .
is this all in my head ?[/quote]
If you’re starting at the beginning I’d recomend not using straps since the weight will be lighter and you will have time to bring it along. That said, I’m not going to lie and say I never use straps. I usually use hook grip when pulling, but I’m not afraid to throw on the straps for my last set of 5, especially when I may try 10 or more. My grip is fine though, not a limit to my lifts. Doing your DB rows "“strapless” will go a long way to bring that up as well.
My reason for doing a 2 on 1 off, and not a 3 or 4 day a week is because I wanted to be strong yesterday.
Am I wrong?
[/quote]
Not an expert (only on my third cycle), but I’d say that as long as you’re setting rep PRs, obviously such a schedule is not too much for you. I had to switch to a 2 on 1 off, 2 on 2 off 'cause my gym is close on Sat/Sun, and so far I’m doing fine. We have similar strenght levels, what’s your height and weight (just curious…)?
My reason for doing a 2 on 1 off, and not a 3 or 4 day a week is because I wanted to be strong yesterday.
Am I wrong?
Not an expert (only on my third cycle), but I’d say that as long as you’re setting rep PRs, obviously such a schedule is not too much for you. I had to switch to a 2 on 1 off, 2 on 2 off 'cause my gym is close on Sat/Sun, and so far I’m doing fine. We have similar strenght levels, what’s your height and weight (just curious…)?[/quote]
I’m 5’8, 180lbs. Most guys in the gym that are roughly my size lift around the same as me too or slightly less.
Although, none of them do squats or deadlifts, so they probably can’t do shit on those.
I’m struggling on my military press though… Maybe I should add in another shoulder movement?