Thanks for the feedback, Phil. As for tip 1, I agree. I’ve read serveral logs and it seems those who started conservatively made the best gains.
Concerning tip 2, I am planning on doing the fourth day including the military presses with this program. My schedule will probably be:
SUN - Lower Body (Squat) Day
MON - Upper Body (Bench) Day
WED - Lower Body (Deadlift) Day
FRI - Upper Body (Military Press) Day
Regarding your bench example, I see that you are currently following the bench press with close-grip and incline db presses. I had a slightly different idea. Let me know what you think.
I was thinking of following the bench press with a different movement for each wave/month. My plan for bench day looks like this:
You’re welcome, Warrior. That looks good to me. That’s a little more volume on the bench than I am doing. But you should OK and adapt, if you are not already used to that much volume. Let me know how it works out for you and good luck.
I would have to second Phillip’s advice on doing military press. I left it out … not really sure why. I left it out because of time restraints, but am going to add it the next cycle to either the squat or deadlift day. Probably squat.
Did it hurt my results? I was not as strong on bench as I should have been the entire the cycle and would like to place blame on stupidity and not doing military presses.
Jim just received a question about presses the other day.
Let me know how the military presses work for you. I need to add them myself. Ideally I would like to squat and deadlift on the same day and do military presses on my third workout of the week.
I replied because I don’t want to mislead anyone and let their progress suffer thinking I progressed well without military presses. The inclined dumbbell presses have made a big difference on my bench.
[quote]TheDudeAbides wrote:
I would have to second Phillip’s advice on doing military press. I left it out … not really sure why. I left it out because of time restraints, but am going to add it the next cycle to either the squat or deadlift day. Probably squat.
Did it hurt my results? I was not as strong on bench as I should have been the entire the cycle and would like to place blame on stupidity and not doing military presses.
Jim just received a question about presses the other day.
[quote]Phillip Wylie wrote:
deally I would like to squat and deadlift on the same day and do military presses on my third workout of the week.
[/quote]
I squatted and pulled the same day without a problem. Since I was deadlifting first, I lowered my squat weights a little. Instead of the 90% of your max that Jim recommends, I started with around 85%.
I only did this for two cycles, so I don’t know how the gains would be for a longer term. But I wasn’t looking to make real gains. I just wanted to fit the squat into what was a tight schedule at the time. I just wanted to make sure I didn’t lose anything on my squat, and I didn’t.
I had to squat and deadlift the Monday before Thanksgiving due to the gym being closed the day after Thanksgiving. From the way I felt the next day I could tell that it would probably benefit my deadlift. My glutes were very sore and since I usually miss at lockout, training this way would help my deadlift. My hesitation to do both on the same day is that I only have to focus on one main lift and that makes training a lot easier than training them together.
[quote]malonetd wrote:
Phillip Wylie wrote:
deally I would like to squat and deadlift on the same day and do military presses on my third workout of the week.
I squatted and pulled the same day without a problem. Since I was deadlifting first, I lowered my squat weights a little. Instead of the 90% of your max that Jim recommends, I started with around 85%.
I only did this for two cycles, so I don’t know how the gains would be for a longer term. But I wasn’t looking to make real gains. I just wanted to fit the squat into what was a tight schedule at the time. I just wanted to make sure I didn’t lose anything on my squat, and I didn’t.[/quote]
Congrats on all your progress! (and to everyone else who are seeing their numbers increase
Are you just sticking with 3x/week because that is what the 5/3/1 protocol outlines or is this due to your time constraints? Do you think your progress would be hindered by 4x/week, for example?
Also, I have been looking at your training logs but I am wondering how you cycle your assistance work, if you do.
BTW, this is perhaps one of the best Strength Forum threads I have read in a long time.
I am training 3 times a week due to family obligations. I was following the conjugate method (aka Westide Barbell) and trained Sunday, Monday, Wednesday, and Friday. By not training on Sundays it gave me more time to spend with my family and just more time in general to enjoy life. I don’t think training 4 times a week would hurt my progress and I feel confident that it would help. I have thought about adding a 4th day. If I did it would be Thursday.
Originally I was going to cycle my assistance, but I am sticking with what is working for me. If it quits working, then I will change it up. That’s pretty much what Jim does as well.
[quote]LIFTICVSMAXIMVS wrote:
Mr. Wylie,
Congrats on all your progress! (and to everyone else who are seeing their numbers increase
Are you just sticking with 3x/week because that is what the 5/3/1 protocol outlines or is this due to your time constraints? Do you think your progress would be hindered by 4x/week, for example?
Also, I have been looking at your training logs but I am wondering how you cycle your assistance work, if you do.
BTW, this is perhaps one of the best Strength Forum threads I have read in a long time.[/quote]
Let me know how the military presses work for you. I need to add them myself. Ideally I would like to squat and deadlift on the same day and do military presses on my third workout of the week.
I replied because I don’t want to mislead anyone and let their progress suffer thinking I progressed well without military presses. The inclined dumbbell presses have made a big difference on my bench.
I squatted and pulled the same day without a problem. Since I was deadlifting first, I lowered my squat weights a little. Instead of the 90% of your max that Jim recommends, I started with around 85%.
I only did this for two cycles, so I don’t know how the gains would be for a longer term. But I wasn’t looking to make real gains. I just wanted to fit the squat into what was a tight schedule at the time. I just wanted to make sure I didn’t lose anything on my squat, and I didn’t.[/quote]
Did you do any of the accessory work or just core lifts? I can’t imagine doing much else. I’m doing the Boring but Big and it is kicking my butt. When I add in the military, some accessory work is going to have to go.
I squatted and pulled the same day without a problem. Since I was deadlifting first, I lowered my squat weights a little. Instead of the 90% of your max that Jim recommends, I started with around 85%.
I only did this for two cycles, so I don’t know how the gains would be for a longer term. But I wasn’t looking to make real gains. I just wanted to fit the squat into what was a tight schedule at the time. I just wanted to make sure I didn’t lose anything on my squat, and I didn’t.
Did you do any of the accessory work or just core lifts? I can’t imagine doing much else. I’m doing the Boring but Big and it is kicking my butt. When I add in the military, some accessory work is going to have to go.[/quote]
Did I do any accessory work after squatting and deadlifting the same day? Is that what you’re asking me?
I don’t remember exactly what I did, but I’m sure it was something. I may have just squatted and pulled and called it a day once or twice, but I think I mostly did some accessory work, nothing major after that, though.
Did I do any accessory work after squatting and deadlifting the same day? Is that what you’re asking me?
I don’t remember exactly what I did, but I’m sure it was something. I may have just squatted and pulled and called it a day once or twice, but I think I mostly did some accessory work, nothing major after that, though.[/quote]
[quote]LIFTICVSMAXIMVS wrote:
While we are on the subject of accessory work, what are people doing?
Also, what sort of conditioning work are people doing?[/quote]
I’m interested in this too, the lower body assistance in particular.
What i’m doing is:
Squat: 5/3/1
Leg Press: x15-20
Leg Curl: x8-10 (superset with Leg Press when possible)
DB Swing: x12-15 (not always)
Leg Press Calf: x12
Cable abs: x12-20
Military Press: 5/3/1
A1-DB Bench: x6-8
A2-Seated Row: x6-8
B1-Cable Lateral: x12
B2-HS Pulldown: x8-10
C1-Dips: x6-10
C2-DB Curls: x6-10
Face pull(low or high pulley): x12-15
Deadlift: 5/3/1
Bulgarian Squat: x8-12
DB Snatch x6 or Good morning x12
Leg Extension: x15-20
Seated Calf: x10-12
Cable Woodchoper: x10-12
Its usually 1 or 2 easy sets and 1 or 2 sets hard/close to failure, what gives 2 to 4 total sets per exercise.
It would be nice to hear some opinions from you guys.
For conditioning: fighting 3-4x a week. I’m thinking about including hill sprints(as a finisher) in the place of some assistance work in the dead or squat day in the future.
[quote]crankMAN wrote:
Anyone here try to combine 2 lifts/day with one upper and one lower lift to fit all of them in the same week.
Example
monday:military and deadlift
Wednesday: Squat
Friday: Bench
Was thinking of this type of split because squat and bench are the 2 lifts that i want to really improve …there not bad but not good enough…[/quote]
I havent done this with 5/3/1 program, but in the past i did bench and deadlift in the same workout, 5-7 sets working up to max 5 or 3 reps. When i did these workouts i alternated sets of bench and deads, this is one thing you can do to save time so you can fit more assistance work without the workout taking too long.
