[quote]vision1 wrote:
Does anyone want to post an example of how they set up there week ?
…
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.[/quote]
I’m not claiming that the BBB template is the end-all, be-all for assistance. But it does cure cancer.
Alright, I’ll take your advice and go for it. I’ll have to decide if I want to drop snatches or dips.
I’ve read through all of the posts and I still had some questions. I would like to do the 5/3/1. I read somewhere else that you can do it in 3 days. There are four workouts but you would but you would do the 4th one on the start of the 2nd week ex.
Week 1
A
B
C
Week 2
D
A
B
ETC.
Is this wrong?
I would like to try out the program but I’m still trying to piece things together, I think doing the MP can really help my bench though.
But in the meantime I plan do use it for my ME days on the WS4SB routine, since I’m more familiar with it.
Thanks.
Jim is also coming out with a yoke manual and a conditioning manual the same time as the 531 manual.
They are all going to tie into each other too which should be pretty interesting.
[quote]LittleBeast wrote:
I’ve read through all of the posts and I still had some questions. I would like to do the 5/3/1. I read somewhere else that you can do it in 3 days. There are four workouts but you would but you would do the 4th one on the start of the 2nd week ex.
Week 1
A
B
C
Week 2
D
A
B
ETC.
Is this wrong?
I would like to try out the program but I’m still trying to piece things together, I think doing the MP can really help my bench though.
But in the meantime I plan do use it for my ME days on the WS4SB routine, since I’m more familiar with it.
Thanks.[/quote]
I would recommend Jim’s ebook : http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=370&pid=2795
He has a lot of suggestions in there on different ways to implement the 5/3/1, I am glad I purchased it. As mentioned above he is also coming out with a 5/3/1 manual, although the 3 days aweek book is great and I dont really see how a seperate manual is needed.
I want to hear some opinions from those who tried both variations: what do you think worked best 5% or 10% jumps between each set?
For example: 75x5, 80x5, 85x5 or 65x5, 75x5, 85x5?
I have only tried 5% so far.
I’m gonna use 5/3/1 for bench press as my ME exercise. It’s hard to find a good spotter and my training partner is injured. Since 5/3/1 is about going hard in the final set, and leaving a rep or 2 in the tank it should work well.
For my second upper body day, I’m debating what to do. 5/3/1 for Military press or Defrancos WS4SB which I have pretty much always followed.
I’ve seen a couple of people saying they are doing the same. Let me know what you think.
Just whatever gets my bench up.
BUMP!
just started this routine yesterday. i think its going to kick ass. for the record, i have shifted m/w/f to tu/th/sa, i find that im stronger that way.
…j/k, i watch 24 and lost, and workout about 830pm.
[quote]OooahhhCANTONA wrote:
I’m gonna use 5/3/1 for bench press as my ME exercise. It’s hard to find a good spotter and my training partner is injured. Since 5/3/1 is about going hard in the final set, and leaving a rep or 2 in the tank it should work well.
For my second upper body day, I’m debating what to do. 5/3/1 for Military press or Defrancos WS4SB which I have pretty much always followed.
I’ve seen a couple of people saying they are doing the same. Let me know what you think.
Just whatever gets my bench up.[/quote]
You can do the second upper body with military press as the first movement, then doing a few set of military,incline or even flat barbell or dumbell press as a seconday movement. Then you do your back superset,some arms and traps and your done. The trimvirate setup for upper body is similar to defranco stuff but the trimvirate is only 3 exercices.
[quote]OooahhhCANTONA wrote:
I’m gonna use 5/3/1 for bench press as my ME exercise. It’s hard to find a good spotter and my training partner is injured. Since 5/3/1 is about going hard in the final set, and leaving a rep or 2 in the tank it should work well.
For my second upper body day, I’m debating what to do. 5/3/1 for Military press or Defrancos WS4SB which I have pretty much always followed.
I’ve seen a couple of people saying they are doing the same. Let me know what you think.
Just whatever gets my bench up.[/quote]
I think you could do 5/3/1 for the four days of the WS4SB. What you’ll be doing is the 5/3/1 with the supplemental lifts of WS4SB. I view it like this, Triumvirate, Boring but Big, Bodybuilding, WS4SB are all more tools for your 5/3/1 toolbox. Mix and match away.
[quote]Sagat wrote:
I want to hear some opinions from those who tried both variations: what do you think worked best 5% or 10% jumps between each set?
For example: 75x5, 80x5, 85x5 or 65x5, 75x5, 85x5?
I have only tried 5% so far.[/quote]
I did the 10% jumps and it definitely left me fresher for the final set, but I often felt as though I was just warming up for one big set rather than putting in 3 work sets. Still, I had good results using those jumps and still managed to see good progress. My next cycle I am going to crank it up a notch and try the 5% jumps. How did you like them? Did they work for you or leave you too drained to set a rep PR on the last set?
[quote]ultimatethor wrote:
I did the 10% jumps and it definitely left me fresher for the final set, but I often felt as though I was just warming up for one big set rather than putting in 3 work sets. Still, I had good results using those jumps and still managed to see good progress. My next cycle I am going to crank it up a notch and try the 5% jumps. How did you like them? Did they work for you or leave you too drained to set a rep PR on the last set?[/quote]
I choose the 5% jumps exactly because of the reason you mentioned: it feels like 3 work sets, so i get more practice with heavy weights.
I have no problem with the fatigue of the 2 first sets when trying an rep PR, but maybe i could do a little more with i was doing 10% jumps, i’m not sure.
Maybe i try 10% jumps for deadlifts only, as the 3x5 day of deads is becoming really hard.
I to the 5% jumps but that’s because I’m old with a lagging back problem and want to be properly warmed up.
Not “old” like I have grey ball hairs…but I don’t get any “newbie gains” anymore lol
I definitely prefer the 10% jump.
Especially on squat day with 3x5. For me personally, the 5% jumps are so small, that the second set is only slightly less than the last which I’m suppose to go all out on. For squats, they’re like 20 lbs jumps. On other lifts, they’re even smaller.
I would rather do 295 and then rep out 335, instead of doing 315 before repping out 335. If my ultimate goal is pushing up the reps on the last set, I have no problem using the first two sets as “mere warm-ups.” But that’s just my preference.
Upon reflection I have to say that I think the 5% jumps are more in keeping with the overall purpose of the program. Wendler has talked in the past about the difference between training your strength and testing your strength. If all you’re focusing on is that last set it’s really more like a Westside Max Effort workout, albeit with higher reps.
I think a lot of people (myself included) get all geeked up over setting a rep pr that they forget that the other sets serve a purpose beyond just warming up for the last set. As long as you’re hitting all your prescribed reps you’re making progress. You should strive for rep prs, but it’s ok if you don’t get them. The point is to do heavy, hard work to bring up your strength.
That’s my opinion anyway. We’ll find out after this next cycle if I was right or wrong.
[quote]ultimatethor wrote:
Upon reflection I have to say that I think the 5% jumps are more in keeping with the overall purpose of the program. Wendler has talked in the past about the difference between training your strength and testing your strength.
If all you’re focusing on is that last set it’s really more like a Westside Max Effort workout, albeit with higher reps.
I think a lot of people (myself included) get all geeked up over setting a rep pr that they forget that the other sets serve a purpose beyond just warming up for the last set. As long as you’re hitting all your prescribed reps you’re making progress. You should strive for rep prs, but it’s ok if you don’t get them. The point is to do heavy, hard work to bring up your strength.
That’s my opinion anyway. We’ll find out after this next cycle if I was right or wrong.[/quote]
Yeah, I agree completely… maybe do the 10% jumps for a cycle if you are beat up from years of training heavy, but at this point in the game, 5% is the way to go.
[quote]ultimatethor wrote:
Upon reflection I have to say that I think the 5% jumps are more in keeping with the overall purpose of the program. Wendler has talked in the past about the difference between training your strength and testing your strength.
If all you’re focusing on is that last set it’s really more like a Westside Max Effort workout, albeit with higher reps.
I think a lot of people (myself included) get all geeked up over setting a rep pr that they forget that the other sets serve a purpose beyond just warming up for the last set.
As long as you’re hitting all your prescribed reps you’re making progress. You should strive for rep prs, but it’s ok if you don’t get them. The point is to do heavy, hard work to bring up your strength.
That’s my opinion anyway. We’ll find out after this next cycle if I was right or wrong.[/quote]
Good post. IMO even if you get a little fatigued from the second set, if you beat your previous performance(when you also used 5% jumps) you are still progressing.
After last week completly off (it was carnival here in Brazil), my plan is to keep 5/3/1 for front squat, bench and push press and do the Coan-Phillip routine for deads. Any thoughts/tips? Anybody tried something similar(mixing 5/3/1 and other program for a specific lift)?
I am half way through my seventh wave and March 18th will make seven months on the 5/3/1 program. I have a meet March 28th and after that meet I plan on lowering the percentages on my bench and deadlift.
How is everyone else doing?
I am starting this tommarow. I am still making progress on WS4SB3 even thou I lost about 20 pounds.
I think using the 5/3/1 methoed with WS4SB will be better during the cut, I want to loose about 15 more pounds.
I thought the new 531 book was coming out yesterday? I have the 3 day a week manual but want to order the new one also.