[quote]B rocK wrote:
TheDudeAbides wrote:
B rock
are those your 1 rep predicted numbers using the calculator?
No, those are all actual gym numbers.
When I did my first wave I took my “1RM” and took 5-10lbs off them.
But since for my 1st & 3rd wave ended right before a powerlifting meet; I pushed myself to the limit for my 1RM to get as close to meet numbers as I could.[/quote]
I am a bit slow…when was your meet? Before you started, or after?
excuse me,
is good set with high reps (7-10 reps) after set of 3-5 reps?
[quote]blake b wrote:
Jim Wendler wrote:
Blake -
Try doing one of three things:
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.
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.
[/quote]
Don’t mess with the 3rd (5/3/1) week.
[quote]Doenitz79 wrote:
Actually I smelled a bit of trouble when my first set of 5 felt unusually heavy.
And the last set of 5 today was 35lb lighter than my ME 5RM pull last week,yet it felt like a ton…(And no,my sleep/ recovery and diet has been pretty good all the while) =([/quote]
The 3x5 week sucks - usually I just get through this and get ready for the 3x3 and the 5/3/1 week. But that’s just me being a pussy.
BUT…if your 1st set was heavy there is something VERY, VERY off with your training or numbers.
[quote]hydrochlorid wrote:
Hi Jim,
When doing the all-out set, are you supposed to do them in a breathing style?
E.g. Suppose one can deadlift 10 reps of 400 lbs with less than 4s between each rep.
But maybe he can do 20 reps with 15s between each rep. If he’d really take his time, he might get 25!
I really love the program so far, thanks Jim!!![/quote]
Best answer: just do the set. 15 seconds between reps means the set is over.
[quote]TheDudeAbides wrote:
DF85 wrote:
I am making good progress while loosing weight also.
hmmm, I thought Crank and I were the only weight losers in the bunch … I’ve been losing weight and gaining strength on some lifts, maintaining on others (according to the rep calculator)[/quote]
Although I never set out to lose weight, I just wanted to get in better shape. This started around mid-January. One thing I’ve learned is that there are two distinct training records for me:
There is no real comparing the two and if you do, prepare to be disappointed (at least for awhile). While I’m slowly creeping back up to my old records I’m not about to rush it and I understand that there is a lot of energy and stress given to the hill runnning - and this is going to take away from all my lifts.
So I started with a fresh slate - and I’m not beating myself up mentally either.
[quote]Jim Wendler wrote:
TheDudeAbides wrote:
DF85 wrote:
I am making good progress while loosing weight also.
hmmm, I thought Crank and I were the only weight losers in the bunch … I’ve been losing weight and gaining strength on some lifts, maintaining on others (according to the rep calculator)
Although I never set out to lose weight, I just wanted to get in better shape. This started around mid-January. One thing I’ve learned is that there are two distinct training records for me:
There is no real comparing the two and if you do, prepare to be disappointed (at least for awhile). While I’m slowly creeping back up to my old records I’m not about to rush it and I understand that there is a lot of energy and stress given to the hill runnning - and this is going to take away from all my lifts.
So I started with a fresh slate - and I’m not beating myself up mentally either.
[/quote]
so when you’re on a mission to lose weight, the desire is to keep strength but expect to lose some and don’t stress over strength loss
[quote]TheDudeAbides wrote:
Jim Wendler wrote:
TheDudeAbides wrote:
DF85 wrote:
I am making good progress while loosing weight also.
hmmm, I thought Crank and I were the only weight losers in the bunch … I’ve been losing weight and gaining strength on some lifts, maintaining on others (according to the rep calculator)
Although I never set out to lose weight, I just wanted to get in better shape. This started around mid-January. One thing I’ve learned is that there are two distinct training records for me:
There is no real comparing the two and if you do, prepare to be disappointed (at least for awhile). While I’m slowly creeping back up to my old records I’m not about to rush it and I understand that there is a lot of energy and stress given to the hill runnning - and this is going to take away from all my lifts.
So I started with a fresh slate - and I’m not beating myself up mentally either.
so when you’re on a mission to lose weight, the desire is to keep strength but expect to lose some and don’t stress over strength loss[/quote]
Basically, if you embark on a very serious conditioning program (i.e. running your balls off - up and down a hill 4-5 times/week) something is going to give.
That doesn’t mean you can’t be strong.
That doesn’t mean you can’t be as strong as you once were.
It’s just going to take some time, patience, planning and the willingness to do so. I’m not a big fan of people “losing weight”. I’m a big fan of people getting in ass kicking shape and getting strong as fuck.
My mom loses weight.
Do you think you could squat 1000lbs in your current shape (same gear etc)?
If you had your time again (leading up to your highest squat), would you take a similar approach…or would you rather have been in shape?
[quote]DCR wrote:
Do you think you could squat 1000lbs in your current shape (same gear etc)?
If you had your time again (leading up to your highest squat), would you take a similar approach…or would you rather have been in shape?[/quote]
Since I will never know or attempt to do this, I have no idea and it is hard for me to venture a guess. If I were to compete again I obviously wouldn’t be running hills as the goal of powerlifting is NOT to “just compete” but to lift as much weight as you possibly can. Running hills is not part of that plan. but I would do other things to keep myself in shape without compromising the work in the weight room.
As for training and how I would change it - I wouldn’t change a damn thing from what I’m doing now. Nothing.
But if you are asking me if I’d change anything in the past - I wouldn’t. I reached my goal and did exactly what I set forth to do.
[quote]Jim Wendler wrote:
Basically, if you embark on a very serious conditioning program (i.e. running your balls off - up and down a hill 4-5 times/week) something is going to give.
That doesn’t mean you can’t be strong.
That doesn’t mean you can’t be as strong as you once were.
It’s just going to take some time, patience, planning and the willingness to do so. I’m not a big fan of people “losing weight”. I’m a big fan of people getting in ass kicking shape and getting strong as fuck.
My mom loses weight.[/quote]
lol thanks for the clarification and correction of my true goal
I guess its all about the balance.
I want to get in better shape…but still have the goal of squating 800 in a belt and knee wraps.
Are hill sprints going to fit in with my goals…probably not at this time.
I need to find the balance.
As a side note. Does anyone have an opinion of using kettlebells as a conditioning tool for 5/3/1
I am not monitoring my weight obsessively nor trying to lose weight. However, it seems in 5 weeks I have gained at least a kilo and I have definetely lost fat, based on wasit measurements, belt notches and more visible lines. Not being my priority at all this is a pleasant bonus.
I suspect it is the BORING BUT BIG accessory work churning up the calories. Note that I eat whatever the hell I want whenever I want in quantity that I want - seefood diet. But I do eat healthy food, no takeaway etc… just clean, and a lot. But hey I eat like that all the time for years, usually I do not lose fat this easily no siree.
Strength I think is good but I am doing the 5% jumps and I do not get much over the prescribed reps. And today found squats a bit of a struggle (I think, post-deadlifting fatigue from Tuesday, especially since I felt it in hams). I will definetely change to the 10% jumps in the wave for the next month.
Also damned glad I resisted the urge to make the increase this month bigger than the 5lbs/10lbs recommended. It was that kind of stupid bravado that made me pick the 5% jumps. Do as Jim says and take small steps and take it long and steady.
Jim … would you ever recommend anyone use 5% jumps for upper body and 10% jumps for the lower body? Mixing up the wave loadings? Or do you think this is getting a bit silly. Does anyone do this?
here’s a doozy - I ‘thought’ I had been doing 10% jumps, but the reality is that I’ve been doing 5% jumps - that’s what I get for trusting a downloaded spreadsheet
although at this point I wouldn’t want a larger separation between the weights
[quote]DCR wrote:
I guess its all about the balance.
[/quote]
Use this to guide your life.
[quote]TheDudeAbides wrote:
here’s a doozy - I ‘thought’ I had been doing 10% jumps, but the reality is that I’ve been doing 5% jumps - that’s what I get for trusting a downloaded spreadsheet
although at this point I wouldn’t want a larger separation between the weights [/quote]
pm me with an email address, and I’ll send you a spreadsheet for 12 months with the 10% jumps.
old lardass
[quote]Magarhe wrote:
Jim … would you ever recommend anyone use 5% jumps for upper body and 10% jumps for the lower body? Mixing up the wave loadings? Or do you think this is getting a bit silly. Does anyone do this?
[/quote]
You can if you want - the top set will remain the same so it’s not that big of a deal. The key is to still do the other 2 sets no matter what option you choose. I made the mistake of running a couple of cycles with just the top set and it worked for about 3 weeks. Then I got weaker and smaller.
That’s no way to go through life.
I also recommend growing a beard and shaving your balls.
Almost a full week thru my first week of 5/3/1 and things are going well.
Hit a 190kg(420lb) x12 deadlift on Tuesday. Benched 120kg (265lb) x8 on Wednesday and squatted 165kg (365lb) x12 today. I’m coming off a meet last Sunday, so not exactly rested - Consider them starting maxes cos I’ve done more before!!
Any comments on the below would be welcome. The basic lay out I’m following is;
Deadlift
SLDL off a plate (letting the bar rest on the ground each rep) 5x10
Chins 5x5 (planning to go up each week)
Bench Press
Dips 4-5x12 (haven’t done them in a LONG time, hoping to add weight in the future)
“Lucy” Press**
Neutral Grip Chins 4-5x6+
Squat
Oly squat 5x10 going from 60% to 40%
Pull thrus 4x15
Dumbbell Side bends 3-5x12
Press
Seated Dumbbell Press 5x10
Pendlay Rows 5x10
Chins 5 sets
**Lucy Press was invented by my girlfriend to improve power outta the bottom. It’s basically a rack lockout done lying on the floor. But instead of the bar being in the rack, it’s on a pair of aerobic steps. Leaves the bar approx 3 inches off my chest. Right where I miss. And on the floor = no leg drive so it’s pure pressing. How cool is she???
To those of you losing fat while on this, are you doing anything specific diet-wise, or anything outside of the norm with the 531 training?
I’ve just done a fat loss phase with pretty good results, could stand to lose a bit more, but want to get back into doing some more strength training.
[quote]DK wrote:
To those of you losing fat while on this, are you doing anything specific diet-wise, or anything outside of the norm with the 531 training?
I’ve just done a fat loss phase with pretty good results, could stand to lose a bit more, but want to get back into doing some more strength training.[/quote]
I’m on my second week of my first cycle of 5/3/1 BBB I’ve literally been eating like a horse to accomadate the high rep final sets and I’ve lost a noticeable amount of body fat but havent actually lost any weight still weighing in at 95KG (209lbs), and I have done no cardio what so ever.