Also, do you guys suggest 5% or 10% jumps on the 5 and 3 days?
(75, 80, 85)x5 and (80, 85, 90)x3
or
(65, 75, 85)x5 and (70, 80, 90)x3
[quote]Phillip Wylie wrote:
Thanks, Mikey! That’s awesome and I am glad to hear the program is working for you. I thought about switching to 3/5/1, but stuck with 5/3/1. It’s working well so I figured why change. I do think 3/5/1 is a great idea. That is what Jim is doing and Kroc was doing 3/5/1 too. I may give 3/5/1 a try some day.
[/quote]
Yeah, it ain’t broke soooo… as far as bad attitude gym do you train every session there? I am in aubrey and currently train in my garage with a 2x2 elite rack. Do any of the guys there train for strongman? I am intereted at some point in either doing a pwerlifting or strongman comp but have a long way to go strength wise.
Damn Phil, those are some great raw numbers, especially on that pull. I was very pleased with the outcome of using 5/3/1. I know my raw strength has improved since I started it, but more importantly I feel much more comfortable under the bar when I’m squatting and benching sans equipment.
[quote]vision1 wrote:
Also, do you guys suggest 5% or 10% jumps on the 5 and 3 days?
(75, 80, 85)x5 and (80, 85, 90)x3
or
(65, 75, 85)x5 and (70, 80, 90)x3[/quote]
Wendler suggests 10% jumps
[quote]MikeyKBiatch wrote:
Yeah, it ain’t broke soooo… as far as bad attitude gym do you train every session there? I am in aubrey and currently train in my garage with a 2x2 elite rack. Do any of the guys there train for strongman? I am intereted at some point in either doing a pwerlifting or strongman comp but have a long way to go strength wise.[/quote]
Yes, I train all three days there. We do have some strongman implements. We have farmers handles, a yoke, a 235lbs atlas stone, prowlers, and sleds. We don’t have anyone competing in strongman. If you couldn’t make it in all the time a few times a month would make a difference. Everyone has to start from the beginning and some good platform experience along the way helps.
[quote]vision1 wrote:
Also, do you guys suggest 5% or 10% jumps on the 5 and 3 days?
(75, 80, 85)x5 and (80, 85, 90)x3
or
(65, 75, 85)x5 and (70, 80, 90)x3[/quote]
I make 90lbs jumps. Another option would be 50lbs jumps. Some people need more warm ups than others. Guys at our gym we take 90lbs jumps on squats and deadlifts and 50lbs jumps on the bench.
[quote]novaeer wrote:
Damn Phil, those are some great raw numbers, especially on that pull. I was very pleased with the outcome of using 5/3/1. I know my raw strength has improved since I started it, but more importantly I feel much more comfortable under the bar when I’m squatting and benching sans equipment.[/quote]
Thanks, novaeer! Good to hear the program is working for you. Keep up the good work.
Great result Philip!
Looked like you had a bit more in you for the bench.
What kind of mass gains have you noticed so far? (if any)
[quote]Cprimero wrote:
Great result Philip!
Looked like you had a bit more in you for the bench.
What kind of mass gains have you noticed so far? (if any)[/quote]
Thanks, Cprimero! I put an inch on my arms, chest, and legs. I also noticed at the meet that my lifting singlet fit tighter than it did in October and I weighed the same. I have been lifting for a while and I am 43, so I wouldn’t gain as fast as someone younger and with less experience.
[quote]Phillip Wylie wrote:
Yes, I train all three days there. We do have some strongman implements. We have farmers handles, a yoke, a 235lbs atlas stone, prowlers, and sleds. We don’t have anyone competing in strongman. If you couldn’t make it in all the time a few times a month would make a difference. Everyone has to start from the beginning and some good platform experience along the way helps.
[/quote]
Thanks Phillip, at some point im sure I will be down.
This thread has been incredibly informative. Thanks all.
Two quick questions:
Squat day. My focus is on strength/power out of the hole/size in that order. Right now my squat day looks like:
5/3/1 squat
Pause squats 2x5 with about 75% of working 1rm - long pauses
Squats - 2x10 with 65% of working 1rm
That seem sensible? I’m having to do some conditioning work at the moment and am looking to go back to rugby soonish after some injuries.
Also - I hit 6 reps on squat tonight with the 95% weight. Still reckon I should only up the weight for the next cycle by 10lbs - that’s seems sensible, anyone disagree?
[quote]Iain wrote:
This thread has been incredibly informative. Thanks all.
Two quick questions:
Squat day. My focus is on strength/power out of the hole/size in that order. Right now my squat day looks like:
5/3/1 squat
Pause squats 2x5 with about 75% of working 1rm - long pauses
Squats - 2x10 with 65% of working 1rm
That seem sensible? I’m having to do some conditioning work at the moment and am looking to go back to rugby soonish after some injuries.
Also - I hit 6 reps on squat tonight with the 95% weight. Still reckon I should only up the weight for the next cycle by 10lbs - that’s seems sensible, anyone disagree?[/quote]
Your squat day looks fine. Pause squats would really help your strength out of the hole. I have been thinking of adding them to my routine.
Stick with 10lbs jumps on squats.
Good luck!
My deadlift from last weekend made powerlifting watch.
[quote]Phillip Wylie wrote:
Cprimero wrote:
Great result Philip!
Looked like you had a bit more in you for the bench.
What kind of mass gains have you noticed so far? (if any)
Thanks, Cprimero! I put an inch on my arms, chest, and legs. I also noticed at the meet that my lifting singlet fit tighter than it did in October and I weighed the same. I have been lifting for a while and I am 43, so I wouldn’t gain as fast as someone younger and with less experience.
[/quote]
Nice.
Funny how if you focus on strength everything else seems to follow
[quote]Phillip Wylie wrote:
My deadlift from last weekend made powerlifting watch.
http://www.powerliftingwatch.com/node/10423
[/quote]
Great lifting, deadlift was fast.
[quote]MikeyKBiatch wrote:
Phillip Wylie wrote:
My deadlift from last weekend made powerlifting watch.
http://www.powerliftingwatch.com/node/10423
Great lifting, deadlift was fast.[/quote]
Thanks!
Hey, just a quick question on progression:
Instead of adding weight to your ‘training max’ and recalculating your sets, could you just add 5 or 10 pounds to your top set and go from there?
I never go more than 50 lbs between sets anyway, so this would simplify things for me without having to bust out the calculator and 2 1/2 plates. Or does this defeat the purpose of the program?
Just curious, as I hate/suck at math.
[quote]ultimatethor wrote:
Hey, just a quick question on progression:
Instead of adding weight to your ‘training max’ and recalculating your sets, could you just add 5 or 10 pounds to your top set and go from there?
I never go more than 50 lbs between sets anyway, so this would simplify things for me without having to bust out the calculator and 2 1/2 plates. Or does this defeat the purpose of the program?
Just curious, as I hate/suck at math.[/quote]
1.) You don’t add weight, you subtract it (by using a percentage)
2.) The math is super easy and anyone w/ a calculator can do it.
Example:
200lb 1RM - 10%= 180lbs
(2000.10)
This is now your “training max”
75/80/85% of that would be:
180.75
180*.80
180*.85
very very easy.
[quote]B rocK wrote:
ultimatethor wrote:
Hey, just a quick question on progression:
Instead of adding weight to your ‘training max’ and recalculating your sets, could you just add 5 or 10 pounds to your top set and go from there?
I never go more than 50 lbs between sets anyway, so this would simplify things for me without having to bust out the calculator and 2 1/2 plates. Or does this defeat the purpose of the program?
Just curious, as I hate/suck at math.
1.) You don’t add weight, you subtract it (by using a percentage)
2.) The math is super easy and anyone w/ a calculator can do it.
Example:
200lb 1RM - 10%= 180lbs
(2000.10)
This is now your “training max”
75/80/85% of that would be:
180.75
180*.80
180*.85
very very easy.
[/quote]
I meant when you add weight after every cycle, i.e. instead of adding 5 or 10 lbs to 180 and recalculating from 185 or 190, could you just add 5 or 10 lbs (depending on the lift) to the top set of the 5, 3, or 1 week and go from there? I understand how to do the math but it would simplify things if I just stuck to whole numbers like 275, 295, 315, 365, etc…
[quote]ultimatethor wrote:
B rocK wrote:
ultimatethor wrote:
Hey, just a quick question on progression:
Instead of adding weight to your ‘training max’ and recalculating your sets, could you just add 5 or 10 pounds to your top set and go from there?
I never go more than 50 lbs between sets anyway, so this would simplify things for me without having to bust out the calculator and 2 1/2 plates. Or does this defeat the purpose of the program?
Just curious, as I hate/suck at math.
1.) You don’t add weight, you subtract it (by using a percentage)
2.) The math is super easy and anyone w/ a calculator can do it.
Example:
200lb 1RM - 10%= 180lbs
(2000.10)
This is now your “training max”
75/80/85% of that would be:
180.75
180*.80
180*.85
very very easy.
I meant when you add weight after every cycle, i.e. instead of adding 5 or 10 lbs to 180 and recalculating from 185 or 190, could you just add 5 or 10 lbs (depending on the lift) to the top set of the 5, 3, or 1 week and go from there? I understand how to do the math but it would simplify things if I just stuck to whole numbers like 275, 295, 315, 365, etc…[/quote]
More or less, yes. Because you’re taking percentages off this “estimated max” and because you’re adding 5 lbs to this “estimated max” you are also adding an equivalent percentage to each weeks lifts. Ie, week of five you’ll add 85% of 5 lbs (4.25 which, when you round up, IS a 5 lb addition)
Just make sure you double check every few months. My first wave my week of 5 weight was 255, then 260, 265 and 270. BUT the next wave I stayed with 270, because that’s where the percentages round to.
Dont get too caught up in the percentages tho, as long as you’re making progress. I was just rereading a portion of 3 Days a Week last night to refresh myself on something, and I read is passage where he talks abotu using 531 on his dead the first time. How he estimated his dead max to be 600, took 10% and got 550. He then writes somethign to the effect of “not exactly 90%, but you get teh idea.”
Jim’s written a million times “start too low, progress slow.” Make sure to do those two things and you should be ok