[quote]m1sf1t wrote:
Forgot to mention, my main lifts will be Squats, Deads, Bench Press and Military Press, just as it is outlined by Jim, even though I’m considering switching the militaries for pull ups/chins to keep it balanced as suggested by some posters.[/quote]
the Boring but Big template has you doing chins after military press
People seem to be messing around with the template a lot in unecessary ways
[quote]Magarhe wrote:
People seem to be messing around with the template a lot in unecessary ways[/quote]
Unecessary? Is it necessary that i drink my own urine? No, but its sterile and i like the taste. 
http://asp.elitefts.com/qa/training-logs.asp?qid=93280&tid=
[quote]Magarhe wrote:
People seem to be messing around with the template a lot in unecessary ways[/quote]
If your main movement is a compound lift then I think it’s hard to go wrong. Here’s what I’m using:
Log press
Front squat
Weighted dip
DL
I’d be interested to see what movements others are using.
[quote]DF85 wrote:
http://asp.elitefts.com/qa/training-logs.asp?qid=93280&tid=
[/quote]
Damn that is some sick progress.
Ah f*ck I’m in the middle of my first deload week and I managed to get sick… cant eat anything.
Did increase my estimated max by 20lbs from first week to third week in the deadlift tho.
[quote]Sagat wrote:
Magarhe wrote:
People seem to be messing around with the template a lot in unecessary ways
Unecessary? Is it necessary that i drink my own urine? No, but its sterile and i like the taste.
[/quote]
Amazing! It’s impossible to explain it better than you already did!! 
[quote]m1sf1t wrote:
Dudes, thanks a bunch for creating this thread and keeping it up, I’m starting with this program today and really looking forward to it! I will be doing the 4-day template, adding cleans and snatches to my lower body sessions as well as breaking my assistance upper-body movements to 2 push, 2 pull for variation, so I will probably do 3x10-12, then 2X10-12 then repeat.
Thanks again, even though this template is very simple, quite a few questions were answered here and some good ideas as well! I’ll post my template later when I get a chance.[/quote]
I asked Jim about doing that exact same thing along with a few other questions. He answered me here:
http://asp.elitefts.com/qa/default.asp?qid=93242&tid=
http://asp.elitefts.com/qa/default.asp?qid=93254&tid=
I start 5/3/1 next week. I’m currently testing for my maxes this week and taking a little down time since I’ve been training hard for the past 10-12 weeks without a break.
Im in the middle of my first deload week also, I have zero energy the last 4-5 days.
I need to order some Spike asap.
Quick input needed on an idea.
I’ve been very sick - pleurisy. Lost some weight and feel like I’ve been hit by a truck. I’ve only got a couple of weeks before I go on holiday and need to feel better before I go. I’m thinking about doing an A/B split, initially on alternate days, moving up to 2 on 1 off.
A
Bench 5/3/1
OHP assistance
Rear delt
traps
tri/bi assistance work
B
Squat 5/3/1
Squat - bodyweight for reps - be v conservative initially
Manual GHR - build up total reps, stay well short of failure
Weighted ab work
I will use the 5/3/1 percentages, but I will start by dropping back a couple of cycles from where I was, and most importantly will not do as many reps as possible on the final set.
After I get back from holiday I’ll do this for a couple of weeks and then transition to the normal template. Seem sensible as a route to starting slowly but with frequency.
[quote]Hog Ear wrote:
Magarhe wrote:
People seem to be messing around with the template a lot in unecessary ways
If your main movement is a compound lift then I think it’s hard to go wrong. Here’s what I’m using:
Log press
Front squat
Weighted dip
DL
I’d be interested to see what movements others are using. [/quote]
You might want to use some sort of bench movement rather than dips:
[quote]Nate Dogg wrote:
Hog Ear wrote:
Magarhe wrote:
People seem to be messing around with the template a lot in unecessary ways
If your main movement is a compound lift then I think it’s hard to go wrong. Here’s what I’m using:
Log press
Front squat
Weighted dip
DL
I’d be interested to see what movements others are using.
You might want to use some sort of bench movement rather than dips:
http://asp.elitefts.com/qa/default.asp?qid=93187&tid=164
[/quote]
I am using a bench movement, DB inclines, but as an accessory exercise. I’m also doing push ups. Guess I’m one of those people messing around with the template…maybe I’ll try 5/3/1 bench in the future. Thanks for the link!
I am wondering if anyone has tried doing 5/3/1 with a pause on every rep for the bench press. Let me know if you have had success.
Today was my second session of the Boring But Big template (squat day), following a three days a week schedule. I was very conservative on loads (been able to knock 8 reps on last set of 5s)…so far, workouts are very short, not too taxing, and I feel very “fresh” at the end! Nice program, indeed!
Why would you need feedback on this? If that is what you do in your training, that is what you will specifically adapt to.
Are you pausing at the bottom or the top?
You won’t be able to use as much weight. That is going to have an effect.
I’d recommend doing the bench normall for 5-3-1 and then as an accessory exercise, do your pause-benching.
In my opinion the accessory stuff should be addressing your weaknesses.
…
I am wondering if anyone has tried doing rest-pause on the last set of the 5-3-1 movement. If you are getting say, 6 reps instead of 1 rep, then maybe it would be an idea to do 6, then pause, then 3, then pause, then 1. Or something like that. This is just an idea, based on the assumption that if you are getting 6 reps instead of 1 rep then you might not be getting the intensity that you should be … maybe if your 1 rep becomes 2 or 3, that is OK but if 6 or 8 or 10 then maybe you are WAY down on the intensity and need to bump up the poundage for the next month.
But I ain’t messing with it until I’ve done it a few months.
currently halfway through 3rd week. Is it working? I suspect I won’t really know until the 4th week (deload) to see if there is some major overadaption happening. so far seems OK to me. can’t really judge it until I’ve done 2-3 months though.
not as beat up as doing 5x5 with squats 3x a week and bench twice and deadlifts too … and doing 4 days instead of 3 is increasing fat loss in my opinion.
[quote]Magarhe wrote:
I am wondering if anyone has tried doing 5/3/1 with a pause on every rep for the bench press. Let me know if you have had success.
Why would you need feedback on this? If that is what you do in your training, that is what you will specifically adapt to.
Are you pausing at the bottom or the top?
You won’t be able to use as much weight. That is going to have an effect.
I’d recommend doing the bench normall for 5-3-1 and then as an accessory exercise, do your pause-benching.
In my opinion the accessory stuff should be addressing your weaknesses.
…
I am wondering if anyone has tried doing rest-pause on the last set of the 5-3-1 movement. If you are getting say, 6 reps instead of 1 rep, then maybe it would be an idea to do 6, then pause, then 3, then pause, then 1. Or something like that. This is just an idea, based on the assumption that if you are getting 6 reps instead of 1 rep then you might not be getting the intensity that you should be … maybe if your 1 rep becomes 2 or 3, that is OK but if 6 or 8 or 10 then maybe you are WAY down on the intensity and need to bump up the poundage for the next month.
But I ain’t messing with it until I’ve done it a few months.
currently halfway through 3rd week. Is it working? I suspect I won’t really know until the 4th week (deload) to see if there is some major overadaption happening. so far seems OK to me. can’t really judge it until I’ve done 2-3 months though.
not as beat up as doing 5x5 with squats 3x a week and bench twice and deadlifts too … and doing 4 days instead of 3 is increasing fat loss in my opinion.
[/quote]
Why do you wanna change something when it works!!!
5/3/1 is not one rep on the last set…its as best as you can on that day. In fact the last set is to set record,breaking PR etc… Keep your rest pause stuff for accessory if you want!
[quote]frankovic wrote:
I am wondering if anyone has tried doing 5/3/1 with a pause on every rep for the bench press. Let me know if you have had success.[/quote]
Some lifters (Phil Wylie)had some great success with pause at the bottom. If your doing it with a pause just make sure to do the whole cycle that way!
[quote]Why do you wanna change something when it works!!!
[/quote]
I don’t. That is why I won’t mess with it until I have run it a few months. If I think it can be improved, I will improve it. In the meantime, during those 3 months, each month I will juggle the accessory work to optimise it.
[quote]
5/3/1 is not one rep on the last set…its as best as you can on that day. In fact the last set is to set record,breaking PR etc… Keep your rest pause stuff for accessory if you want![/quote]
I know it is not one rep. But if you are consistently getting 6, 10 reps on the last set of the 3rd week, instead of a single rep, that perhaps is waaaay over what you should be getting, and maybe the initial 1RM figure was a bit on the low side.
Or to put it another way, you could take your final set, reps and pounange, calculate your 1RM, take 90% off it and use that for the next month. Perhaps. Just a thought.
Definetely if I FAIL to get 1 rep I’ll be reducing my 1RM for the next month!
So far however things have been spot on getting 4 reps with the final set (instead of 1 rep)
I would not use rest pause in the accessory work I think that would add too much intensity to the whole workout.
However, has anyone had good results doing really, really HEAVY accessory work? Working in 3 rep ranges or even singles? Or is everyone doing higher rep stuff?
For accessory work I keep it in the 10 rep range like the program calls for, Jim talks about working muscles and not movements for the accessory stuff. Also I try to get 45 sec time under tension for these sets, I think one of the keys is that the rep range is different from your main 5/3/1 exercise. Here’s an entry from my training log yesterday:
5/3/1 is working great, it almost seems too good to be true. My previous experience with a routine ended in disaster: In '07 I started Brad Gillingham’s dead lift program, but the volume beat me up after a month. I meet Brad and talked with him about the program- he’s a nice guy and I’m sure his DL program is great for plenty of people, but not me. Pulling hard & squatting hard every week left me physically and mentally fatigued, I quit feeling defeated. Looking back, I wish I would have cut the volume down, then maybe I could have handled it.
When I read about the 5/3/1/ routine I just knew this was what I had to start doing. For the last 10 years I’ve maintained, but basically gone nowhere. I know this routine is nothing new, but it’s cool that people are rediscovering what the old timers did to gain size & strength. I’m very average, I have plenty going on with 3 young kids, a wife, an underwear eating dog, and everything else, so I’m doing the workouts three days a week. I think this is something you can do 45 min x 3 times a week and make great gains. I end my sessions feeling worked but not beat into the ground. For the first time in eons I am excited about training, I look forward to the next 5/3/1 cycle and the one after that. Folks, I recommend Jim Wendler’s 5/3/1 e-book, it’s a steal at $19.99. If you’re really hard up for scratch (or don’t want the beautiful bride to know you spent some $) collect five bucks in loose change and buy this month’s Men’s Fitness- treat it like you do the rest of your porn collection and she’ll never know about your transgression.
[quote]Magarhe wrote:
I know it is not one rep. But if you are consistently getting 6, 10 reps on the last set of the 3rd week, instead of a single rep, that perhaps is waaaay over what you should be getting, and maybe the initial 1RM figure was a bit on the low side.
Or to put it another way, you could take your final set, reps and pounange, calculate your 1RM, take 90% off it and use that for the next month. Perhaps. Just a thought.[/quote]
Having read both of Jim’s books, I will chime in with my two cents. Getting near double your goal reps for the day is great, it means you’re progressing and setting PR’s. Even if you only get the goal reps for the day, then good. Continue adding 5lbs for bench/military and 10lbs for squat/deadlift.
It is foreseeable to get 6-10 reps on wave 3(5/3/1) for the first several cycles. I did this for the first three cycles. This will not last for long, so just stick to the plan.
“I’ve always thought of doing the prescribed reps as simply testing your strength. Doing the prescribed reps shows you and your body that you’re strong enough for the workout.”
“If you progress slowly and start too light, you’ll continue to make progress over a longer period of time, and the last set will continue to be a motivating factor.”
[quote]However, has anyone had good results doing really, really HEAVY accessory work? Working in 3 rep ranges or even singles? Or is everyone doing higher rep stuff?
[/quote]
Jim prescribes everyone to train like a bodybuilder. Looking at all the accessory templates, nothing is under 10 reps a set that I found.
Also, buy the book.