Anyone tried Kettlebell swings and snatches for conditioning?
I don’t have a prowler, and I can’t run YET (due to previous ankle injury)
I did my conditioning this week on a bike…I was way too sore from the BBB template.
But I think Kettlebells would be a great conditioning tool after leg workouts
Thoughts?
[quote]irishlifting wrote:
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.
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.[/quote]
Is the BBB your only accessory work then after the main 531 movement, or just your ‘main accessory’ and you do some stuff after that?
I’m thinking I might go this route after my couple weeks of deloading and checking for my max…
I set up my BBB like this
Squat 5/3/1
Squat 5x10
1a Low Back
1b Abs
Military Press 5/3/1
MP 5x10
1a Chin 5x
1b Dip 5x10
Deadlift 5/3/1
Deadlift 5x10
GHR’s 5x10
Abs 5x10-15
Bench 5/3/1
Bench 5x10
Row 5x10
Bis 5x10
[quote]DK wrote:
irishlifting wrote:
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.
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.
Is the BBB your only accessory work then after the main 531 movement, or just your ‘main accessory’ and you do some stuff after that?
Yeah thats the only thing I do for today example I hit the military press for 3X3, followed by 5 sets 10 and 5 sets of 10 with chin ups. Like Jim says in the book go all out on the final set of your main compound movement then the accessory work should be just that nothing more. I havent done any form of cardio since starting the 5/3/1 and can definately notice the difference, but in my original statement although I said I’m eating like a horse which is true I aint eating shit either so that always helps.
I’m thinking I might go this route after my couple weeks of deloading and checking for my max…[/quote]
[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 am not doing anything different although I am doing the BBB accessory stuff … 5 sets of 10, which is a bit of volume and combined with the 5-3-1 is prob. more than usual for me, just enough to tip the balance.
If this trend continues I shall be a happy fellow.
I think I will switch to 10% jumps for legs and dead next month. I think they are struggling a bit. Upper body going well.
Jim - I have a beard, but the other thing … I think I will skip that. But if you do it, don’t use a cutthroat razor, no siree.
[quote]DCR wrote:
Anyone tried Kettlebell swings and snatches for conditioning?
I don’t have a prowler, and I can’t run YET (due to previous ankle injury)
I did my conditioning this week on a bike…I was way too sore from the BBB template.
But I think Kettlebells would be a great conditioning tool after leg workouts
Thoughts?[/quote]
DCR, This is fine. Just be conscious of the extra work for your shoulders, traps, upper back, etc.
[quote]Magarhe wrote:
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.
I am not doing anything different although I am doing the BBB accessory stuff … 5 sets of 10, which is a bit of volume and combined with the 5-3-1 is prob. more than usual for me, just enough to tip the balance.
If this trend continues I shall be a happy fellow.
I think I will switch to 10% jumps for legs and dead next month. I think they are struggling a bit. Upper body going well.
Jim - I have a beard, but the other thing … I think I will skip that. But if you do it, don’t use a cutthroat razor, no siree.
[/quote]
The Boring But Big is usually enough volume/work for most people. You can add some stuff in if you’d like, but I would highly recommend starting with just the basic template and see how you recover. Add in some extra stuff over time.
There is no need to rush into anything.
Keep the balls clean.
Can I use 5/3/1 for the reverse hyper with pendulum wave loading?
[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]
I did exactly this. I started with 5% and felt I needed bigger jumps for recovery in between sets on my deadlift. so I switched to 10% but felt I needed more work for my pressing. So i mixed them up.
Thanks Kalle, that is what I am beginning to suspect. Monday now and legs still a bit sore from last Friday. I’ll switch to the new plan next month though, I want to see this one through and see what happens.
I am not following the BBB template exactly, I am doing
[quote]conorh wrote:
Can I use 5/3/1 for the reverse hyper with pendulum wave loading?[/quote]
Only if your adrenal glands are ok and you have enough zinc in your diet.
[quote]ultimatethor wrote:
conorh wrote:
Can I use 5/3/1 for the reverse hyper with pendulum wave loading?
Only if your adrenal glands are ok and you have enough zinc in your diet.
:P[/quote]
Make sure you have your post-workout drink. If I don’t have time to train, I still take one.
[quote]Magarhe wrote:
Thanks Kalle, that is what I am beginning to suspect. Monday now and legs still a bit sore from last Friday. I’ll switch to the new plan next month though, I want to see this one through and see what happens.
I am not following the BBB template exactly, I am doing
[/quote]
This is perfect.
[quote]Jim Wendler wrote:
ultimatethor wrote:
conorh wrote:
Can I use 5/3/1 for the reverse hyper with pendulum wave loading?
Only if your adrenal glands are ok and you have enough zinc in your diet.
Make sure you have your post-workout drink. If I don’t have time to train, I still take one.
[/quote]
What do you recommend Jim? I was thinking beer…maybe scotch or bourbon instead of beer if I feel really run down.
Jim. I used 300 pounds for my squat max for my first cycle, my 1 rep max is 335. I made 9 reps on my 3 rep day. Should I retest my max for the next cycle or should I just go to 335?
[quote]zephead4747 wrote:
Jim. I used 300 pounds for my squat max for my first cycle, my 1 rep max is 335. I made 9 reps on my 3 rep day. Should I retest my max for the next cycle or should I just go to 335?[/quote]
You should get 9 reps, just follow the program you are right on track.
Jim,
I need your help. I bought the book and it lays things out really well and easily to follow, but I have a problem!
My lower back just folds up once I start to deadlift 85+%. I was a bit fatigued today, but it’s been happening quite a bit recently. Is there anything especially useful that I could be doing?? Don’t have access to a 45 degree hyper before you say it 
Some vids of me DL’n below;
232.5kg x5 - Deadlift 232.5kg x5 - YouTube
230kg x1 - Deadlift 230kg x1 - YouTube
250kg x1 - Deadlift - 250kg - YouTube
GM: 140kg x5 - Good Morning - 140kg - YouTube
Currently using the following setup for my 5/3/1 cycle;
Squat 5/3/1
Close stance high bar squat 5x10
Pull thrus 4x15
Side Bends 4x12
Deadlift 5/3/1
SLDL off a plate 5x10
Seated GM’s 3x12
Chins 5-6x5-7
Any help would be majorly appreciated. Thanks!!
[quote]zephead4747 wrote:
Jim. I used 300 pounds for my squat max for my first cycle, my 1 rep max is 335. I made 9 reps on my 3 rep day. Should I retest my max for the next cycle or should I just go to 335?[/quote]
??? I’m very confused here. I would highly recommend re-reading the first half of the book.
[quote]Hanley wrote:
Jim,
I need your help. I bought the book and it lays things out really well and easily to follow, but I have a problem!
My lower back just folds up once I start to deadlift 85+%. I was a bit fatigued today, but it’s been happening quite a bit recently. Is there anything especially useful that I could be doing?? Don’t have access to a 45 degree hyper before you say it
Some vids of me DL’n below;
232.5kg x5 - Deadlift 232.5kg x5 - YouTube
230kg x1 - Deadlift 230kg x1 - YouTube
250kg x1 - Deadlift - 250kg - YouTube
GM: 140kg x5 - Good Morning - 140kg - YouTube
Currently using the following setup for my 5/3/1 cycle;
Squat 5/3/1
Close stance high bar squat 5x10
Pull thrus 4x15
Side Bends 4x12
Deadlift 5/3/1
SLDL off a plate 5x10
Seated GM’s 3x12
Chins 5-6x5-7
Any help would be majorly appreciated. Thanks!![/quote]
Hanley - are you concerned that your back isn’t arched throughout the entire movement? Is that where you feel you are having problems? Or is that what you are feeling when you are pulling?
[quote]Jim Wendler wrote:
Hanley wrote:
Jim,
I need your help. I bought the book and it lays things out really well and easily to follow, but I have a problem!
My lower back just folds up once I start to deadlift 85+%. I was a bit fatigued today, but it’s been happening quite a bit recently. Is there anything especially useful that I could be doing?? Don’t have access to a 45 degree hyper before you say it
Some vids of me DL’n below;
232.5kg x5 - Deadlift 232.5kg x5 - YouTube
230kg x1 - Deadlift 230kg x1 - YouTube
250kg x1 - Deadlift - 250kg - YouTube
GM: 140kg x5 - Good Morning - 140kg - YouTube
Currently using the following setup for my 5/3/1 cycle;
Squat 5/3/1
Close stance high bar squat 5x10
Pull thrus 4x15
Side Bends 4x12
Deadlift 5/3/1
SLDL off a plate 5x10
Seated GM’s 3x12
Chins 5-6x5-7
Any help would be majorly appreciated. Thanks!!
Hanley - are you concerned that your back isn’t arched throughout the entire movement? Is that where you feel you are having problems? Or is that what you are feeling when you are pulling?
[/quote]
Thanks for the reply Jim,
Not holding my arch is an issue, the primary problem is that as I break from the floor I crumble in the middle and my back rounds out. I’m reasonably sure my core is in good enough shape (Hanging Leg Raise - YouTube) and I’ve squatted 675lb in single ply gear, which is why I think my core is strong enough, but once I get to 85%+ weights, as I pull from the floor my chest drops and my back rounds out.
Obviously my core can always get stronger, but as of now I believe it’s strong enough to pull 600+, but it’s just not happening because of my lower back (and possibly hamstring strength), in my opinion!!
Did you see any major issues in the lifts that I posted there? Did the GM’s look ok?? I know in the book you said you’ve gotten better results from dropping the bar weight and increasing the reps and ROM. Something for me to consider maybe?? And if so, what should I replace, or where should I add it in?
Thanks again big man,
James