[quote]Magarhe wrote:
Are you using 5% jumps or 10% jumps for your sets?
Do you mean using 5 lbs or 10 lbs jumps? In your book you said add 5 lbs / 10 lbs to the max then recalculate the sets for everything using that new max.
So a max of say 100 lbs bench becomes 105 lbs for the next cycle.
And a max bench of 300 lbs in cycle one, becomes a max bench of 305 lbs in cycle two.
Please don’t surprise us all by saying you meant 5 percent or 10 percent all along … that would change everything!
I have done one cycle and 1 day. I am no expert on 5-3-1 but it seems to be working. I am not getting many reps over the prescribed reps … today I got 6 instead of 5, last week I got 6 instead of 1, this is good, but I am not getting say 10 reps. But then, I did the harder loading, I am quite sure that is taking it out of me a bit. I think I will switch to the lighter loading wave after this cycle.
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option 1 uses 10% jumps between sets
option 2 uses 5% jumps between sets
but this is for the first two waves, third wave has the same % jumps
Too late, I have done one month with 5% jumps and now am on my 2nd month at 5% jumps. I will see how that goes. No hurry, I will try 10% jumps next month. The way I see it, it is a simple way to play around with volume and intensity.
Would you consider changing a single lift to a different wave e.g let’s say after a few months I stall on overhead, instead of dropping back weight, change the jumps to 10% and see if I can progres? Or drop weight a bit and do 10% (instead of 5% jumps)?
Or is that just being stupid.
As far as I can see, there are many things “up the sleeve” with this template.
If I think a month is going to be extra difficult (non-lifting commitments like work etc… holidays) then I’d change to 10% jumps and cut back accessory work.
Or if I find during the 2nd month I am only getting 1-2 reps over the prescribed reps, then the next month I’d drop to 10% jumps. But if I was getting 5+ more reps than prescribed, I’d stick with it.
There are so many ways to play around with it without messing it up.
After 2nd month, I am going away for a week, so planning to re-test maxes in week 9.
question going into cycle 3: if reps over the prescribed amount arent as many as say the first cycle- ex. perhaps got 5-6 reps on last set of 5/3/1 day first cycle, maybe 2-3 reps second cycle…
would you suggest switching to the 10% jumps between sets before resorting to resetting the maxes?
The “Moving North of Vag” segment is the most inspirational read about weight training ever since Iron by Henry Rollins. I read that part from time to time and I still can’t help but get goosebumps. If you follow it,you can change your training forever,other aspects of your life can improve as well.
[quote]Jim Wendler wrote:
blake b wrote:
Anyone have a lift (mine is BP and mil press) that just doesn’t seem to go anywhere?
I’ve been on 5/3/1 since June 08 and have made steady progress in the squat and DL to the point I haven’t had to reset either one of them yet but I am am getting close because I only seem to be getting the prescribed reps and occasionally 1-2 more. However, I have reset both BP and MP twice each and every time I work back up, I stall around the same weight I reset from.
I’m guessing this is probably a matter of choosing the correct assistance lifts.
For BP, I’m using OH lockouts (like a seated MP with a limited range of motion) and Kroc Rows. For MP, I’m using Inc DB Press and pull ups. I’m waiting on the arrival of dip bars for my power rack and will use them to see if that helps.
I do know I am a crappy presser in any plane. I can barely BP my own bodyweight 2-3 times (235ish) 2-3 but I can do multiple sets of 5 on BW pullups). My BP strength has actually gone down and stagnated over the past several years, most likely due to a mental block as I have strained both pecs at least twice. MRIs never showed damage to the point of being a tear.
I’m built to DL and I know this is detrimental to my pressing abilities.
Anyone have any advice??? I will stick to 5/3/1 and just keep plugging away until it “clicks”. Also, anyone know of any books, etc that deals with the psychological/mental aspects of lifting? Something to help me get over my mental block I think I have?
Thanks guys
Are you using 5% jumps or 10% jumps for your sets?[/quote]
Hi Jim,
I’m using 10% jumps on my sets.
I’ll gladly wear a “North of Vag” shirt with pride and honor.
question going into cycle 3: if reps over the prescribed amount arent as many as say the first cycle- ex. perhaps got 5-6 reps on last set of 5/3/1 day first cycle, maybe 2-3 reps second cycle…
would you suggest switching to the 10% jumps between sets before resorting to resetting the maxes?
thanks[/quote]
You can try that but don’t get too overzealous yet - as long as you are getting the reps you are fine.
[quote]Doenitz79 wrote:
The “Moving North of Vag” segment is the most inspirational read about weight training ever since Iron by Henry Rollins. I read that part from time to time and I still can’t help but get goosebumps. If you follow it,you can change your training forever,other aspects of your life can improve as well.
Thank you Mr Wendler. Thumbs up[/quote]
This is quite a compliment. Very much appreciated. As a side note - Henry Rollins and I share the same birthday although he is a few years older than me.
Jim, I read in the q/a section at elitefts that you might be working with Shelby Sternes to come out with a more fat loss focused manual based on the boreing but big templete?
I already have both the carb cycling and both of your manuals, is there new stuff coming out that I can not peice together from what I already have?
ps check on the band Pale Harvest. They are a local band that I grew up with. They are on myspace.
Jim, I read in the q/a section at elitefts that you might be working with Shelby Sternes to come out with a more fat loss focused manual based on the boreing but big templete?
I already have both the carb cycling and both of your manuals, is there new stuff coming out that I can not peice together from what I already have?
ps check on the band Pale Harvest. They are a local band that I grew up with. They are on myspace.[/quote]
I had a nice big response to this but fucking deleted it. Anyway, if you can critically think and understand everything, you should be fine. Judging by your questions/responses hear I think you have a good grasp of the situation.
But it wouldn’t kill you to contribute to my retirement fund either. You scratch my back, I’ll make yours bigger. but I won’t give a reach around.
I’ll check out Pale Harvest too. Thanks for the recommendation.
Either going to a 3 day/week training split (not benching every week) or a 4 day/week training - whatever you aren’t doing: DO IT.
Take 5% jumps and perform the 2nd set last - for example:
75x5, 85x5, 80 x as many reps as possible.
Either cut pr add volume to assistance work. [/quote]
Thanks Jim. I was doing 3 days a week with the occasional 4th day in there. Sometimes my schedule just doesn’t let 4 days a week work.
I’m going to do option #2. Since I’ve been doing triumvirate assistance, based on your suggestions and applying them to my situation, I should increase volume. #2 should provide more and if that doesn’t work, I’ll add in another assistance exercise after a few weeks.
I was wondering the same thing ultimatethor was wondering, do the same on week 3? i.e. 75x5, 95x1, then 85xAMRAP? Also, would you do this for only the offending lifts or for all lifts? I’m getting close to resetting my SQ and DL for the first time since I started and I thought doing this for all lifts for a period of time may provide a good shock to my system.