[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]
Ahh ok, sorry man. I misread what you wrote is all.
I’m a huge nerd (engineer) so I’m fine with math lol.
[quote]could you just add 5 or 10 pounds to your top set and go from there?
[/quote]
I would recalculate instead of just adding to the top set. On some of the lifts, the bump is not sufficient enough to move all of the weight of your sets up, so some lifts may stay the same. This will ensure a slow progression, which from what Jim seems to say all the time, is what you want.
If you have excel its pretty easy to change the numbers around and there are even templates that have been posted you can download if you don’t want to do the work manually. Personally though it takes me mb 5 or 10 minutes every 5 weeks with a calculator to work out the next wave, i dont see what the big deal is.
[quote]MikeyKBiatch wrote:
could you just add 5 or 10 pounds to your top set and go from there?
I would recalculate instead of just adding to the top set. On some of the lifts, the bump is not sufficient enough to move all of the weight of your sets up, so some lifts may stay the same. This will ensure a slow progression, which from what Jim seems to say all the time, is what you want.
If you have excel its pretty easy to change the numbers around and there are even templates that have been posted you can download if you don’t want to do the work manually. Personally though it takes me mb 5 or 10 minutes every 5 weeks with a calculator to work out the next wave, i dont see what the big deal is.[/quote]
You make a good point, I guess I just have to man up and do the math. If I’m going to do it then I should do it right and not half-ass it.
[quote]ultimatethor wrote:
MikeyKBiatch wrote:
could you just add 5 or 10 pounds to your top set and go from there?
I would recalculate instead of just adding to the top set. On some of the lifts, the bump is not sufficient enough to move all of the weight of your sets up, so some lifts may stay the same. This will ensure a slow progression, which from what Jim seems to say all the time, is what you want.
If you have excel its pretty easy to change the numbers around and there are even templates that have been posted you can download if you don’t want to do the work manually. Personally though it takes me mb 5 or 10 minutes every 5 weeks with a calculator to work out the next wave, i dont see what the big deal is.
You make a good point, I guess I just have to man up and do the math. If I’m going to do it then I should do it right and not half-ass it.
Im in my deload after 6 cycle of 5/3/1…small increase in my pr but lately been on a plateau on bench and squat…
I read Jim stuff at elitefts and he recommended a few times to decrease maxes by 10% but to keep the same exercices…
Joe DeFranco (another coach i read and apreciate) is recommending to switch the main lift every 2 or 3 weeks.
In the 5/3/1 book at page 53 Jim wrote at 10 weeks cycle with the lifter switching the main lift;
Military = Incline Press
Bench = 2 board press
Deadlift = Rack Pulls
Squat = Box Squat
Well i would like to read what you guys think since many of you on the 5/3/1 thread seems familiar with Wendler and Defranco stuff.
[quote]crankMAN wrote:
For all you guys that have a good answer…
Im in my deload after 6 cycle of 5/3/1…small increase in my pr but lately been on a plateau on bench and squat…
I read Jim stuff at elitefts and he recommended a few times to decrease maxes by 10% but to keep the same exercices…
Joe DeFranco (another coach i read and apreciate) is recommending to switch the main lift every 2 or 3 weeks.
In the 5/3/1 book at page 53 Jim wrote at 10 weeks cycle with the lifter switching the main lift;
Military = Incline Press
Bench = 2 board press
Deadlift = Rack Pulls
Squat = Box Squat
Well i would like to read what you guys think since many of you on the 5/3/1 thread seems familiar with Wendler and Defranco stuff.
thanks![/quote]
I would go with Wendler’s suggestion. Defranco is an awesome coach, but this is the 5/3/1 program you’re talking about. The key to the 5/3/1 program is to start light enough to keep progressing. I would drop the weights the percentages are based on or if you knew your 1 rep max then you could do 90% of new 1 rep max. You can really use the accessories to your advantage to get stronger. I wasn’t doing military presses my first 2 waves and starting my last 3 waves I started doing dumbbell incline bench presses at a steep incline (45°) in place of military presses. I knew I got good carry over to the bench with inclines.
On my bench days I do 5/3/1 bench (paused), close grip bench press, and DB incline. My bench is getting stronger and I am not seeing a plateau on the 5/3/1 yet. I just started my 6th wave. These exercises have worked great for me and a couple guys I train, but you should do is find accessory exercises that bring up your weak points.
Yeah Phil is right… Jim has said a few times to stick with the same bread and butter exercises and pick the accessory movements that will bring up your weaknesses. Practicing the main movements over and over with the 5/3/1 will be helpful in adding poundage also besides just getting stronger. Also putting the 5x10 in for the bench and squat is helping me immensely, then doing some triumvirate accessory lifts on my dead and military days based on how I feel is working awesome.
[quote]vision1 wrote:
Did you start out at 50%? that seems a little low for me. I’ll probably give this a go for squats and maybe bench.[/quote]
Maybe my conditioning sucks, but I actually couldn’t even finish the 5x10 deadlifts at 50% my first time. I think 50-55% is about right if you push yourself for AMRAPs on the last set of your main lift.
A crude equation is 75% of your 1RM equals your 10RM. For the most part I’m there, but if I’ve been doing low reps for a while, a la Sheiko, I don’t even come close.
Sheiko has some assistance work at 5x10 and I’m gassed every time.
[quote]malonetd wrote:
vision1 wrote:
Did you start out at 50%? that seems a little low for me. I’ll probably give this a go for squats and maybe bench.
Maybe my conditioning sucks, but I actually couldn’t even finish the 5x10 deadlifts at 50% my first time. I think 50-55% is about right if you push yourself for AMRAPs on the last set of your main lift.[/quote]
That’s true. If you go for the minimum reps of the day (idk why you would), then the 5x10 should be fairly easy. Squats are the most difficult for me by far.
Does anyone want to post an example of how they set up there week ?
I’m planning on doing something like the following:
Monday:
Back Squat 5-3-1
Back Squat BBB
Calves
Abs
Wednesday:
Snatch
Bench 5-3-1
Pullups
Dips
Friday:
Deadlift 5-3-1
Press 5-3-1
GHRs
Curls or Rows?
Saturday:
Possibly conditioning
How does it look to you guys? The only possible problem I see is the low volume of benching. Maybe I should drop the snatches and use BBB for bench as well.
