[quote]Nate Dogg wrote:
Nope. I’m only using it for squat and bench while still using the WS4SB template.
I get enough shoulder work on my two upper body days already, and I like the way my training days are already set up.
However, after a few cycles of 5/3/1 on the squat and bench, I’ll switch out the flat bench for the incline bench press and probably switch out squats for deadlifts for a few cycles.[/quote]
Ok i see, so you only go with two exercices per cycle for 5/3/1.
Good!! Im in my deload week and trying to figure out how i set up my next cycle. So any idea are welcome!! Just having fun twisting the accessory stuff and even the BIG lift. Your idea is not bad at all!
I’ve been using the 5/3/1 program for 2 cycles now. I took my deadlift from 365# (1 rep) to 405# (2 reps, no straps, no belt) in 2 months (I took a week off because our baby was born). I’m pretty satisfied with it. I’m going to keep using it to get back into strongman competition next summer.
What type of assistance exersices are people doing along with 5/3/1?
[quote]crankMAN wrote:
Nate Dogg wrote:
Nope. I’m only using it for squat and bench while still using the WS4SB template.
I get enough shoulder work on my two upper body days already, and I like the way my training days are already set up.
However, after a few cycles of 5/3/1 on the squat and bench, I’ll switch out the flat bench for the incline bench press and probably switch out squats for deadlifts for a few cycles.
Ok i see, so you only go with two exercices per cycle for 5/3/1.
Good!! Im in my deload week and trying to figure out how i set up my next cycle. So any idea are welcome!! Just having fun twisting the accessory stuff and even the BIG lift. Your idea is not bad at all!
[/quote]
See my post in the WS4SB Appreciation Society thread. It lists the way I use the accessory/supplemental exercises for each workout.
With the 5/3/1 method, nothing changes within my workout except the fact that I use 5/3/1 for my ME exercises (squat and bench).
What I found after today’s workout is that my workouts are now about 10-15 minutes shorter because I’m doing less total sets with 5/3/1 than I previously was doing. I only needed three warm-up sets before doing the 3x5 work sets on bench today. So that was a total of 6 sets with warm-ups. I was doing 8-12 sets when working up to 1-3 rep maxes (including warm-ups).
Nate I just switched to doing something similar. Basically WS4SB but using 5/3/1 waves, I’ve never really tried WS4SB because the “work up to a 3-5rm” was a little vague and didn’t keep me excited week-to-week.
Bchamp. I change my assistance each 4 week cycle. I’ve done 4 cycles now and have graphed my projected 1rm (from each 5/3/1 day) and from this have found what seems to have worked best for me. I do 3 or 4 exercises but the ones that seem to be most important for me are GMs for deadlift, paused incline bench for bench, and several sets of squats (like “boring but big”) for squats. This is just for me though - I have a weak lower back, poor strength off my chest, and needed extra squat form work.
My squat/dead have went up 30% in 16 weeks and bench 5-10%. I am a powerlifting noob though - especially to squat/deadlift.
[quote]malonetd wrote:
Donut62 wrote:
Anyone using a push press/jerk type variant for the main overhead?
I am. But I’m using a log, not a bar.[/quote]
Cleaning it or taking it out of the rack? If you’re cleaning it, I’m guessing that’s clean once, not every rep, correct? I’m guessing you’re push pressing, not jerking it, right? Does 531 work as well with a log push press as it does with, say, bench and squat?
[quote]KBCThird wrote:
malonetd wrote:
Donut62 wrote:
Anyone using a push press/jerk type variant for the main overhead?
I am. But I’m using a log, not a bar.
Cleaning it or taking it out of the rack? If you’re cleaning it, I’m guessing that’s clean once, not every rep, correct? I’m guessing you’re push pressing, not jerking it, right? Does 531 work as well with a log push press as it does with, say, bench and squat?[/quote]
Yeah, it’s just one clean. And, yes I push press.
I’ll tell you the results as they happen. I’m still in the first cycle. I also went extra conservative for a couple reasons. First, because I went too heavy on overhead before and ended up missing lifts. Second, just to work on getting more reps (Three of the contests I plan on doing next year have overhead for reps). Finally, my left shoulder still feels a little off sometimes.
I would think it would work fine with the log. I hope it does, my overhead is pretty sad.
Good shit. I was thinking of doing push press and cleaning each set from the floor. I will set the overhead day as far away as possible from the deadlift day. Not that it’s a big concern because I recover fairly quick from pulling.
[quote]Donut62 wrote:
Good shit. I was thinking of doing push press and cleaning each set from the floor. I will set the overhead day as far away as possible from the deadlift day. Not that it’s a big concern because I recover fairly quick from pulling.[/quote]
I do this way too. The weights i use in the push press are easy for power cleans so it doesnt impact recovery at all.
[quote]Sagat wrote:
Donut62 wrote:
Good shit. I was thinking of doing push press and cleaning each set from the floor. I will set the overhead day as far away as possible from the deadlift day. Not that it’s a big concern because I recover fairly quick from pulling.
I do this way too. The weights i use in the push press are easy for power cleans so it doesnt impact recovery at all.[/quote]
You highly underestimate just how horrendous my clean form is
Congrats on the article, been reading your log a few time and i have to say: Those number are huge…Congrats amazing for Raw lifting a and a natural athlete!
Congrats on the article, been reading your log a few time and i have to say: Those number are huge…Congrats amazing for Raw lifting a and a natural athlete![/quote]
Thanks for the props and thanks for reading my article, Crankman! I am finishing my 3rd wave of the 5/3/1 program this week and I have 2 more waves until NASA Natural Nationals in January.
Been working with the 3 day work for a wave using the Big but Boring template. Squat and Deads are right on track. But bench is lacking as is military. This is nothing new to me, being that I’m 6’1" and just 212lbs.
I was wondering if anybody has had the same problem and what they have done to rectify the situation. Planning on doing a NASA meet in the end of Feb in Tyler, TX. Not sure if I need to add some extra assistance work or just keep on plugging away. Thanks guys.
[quote]TWP wrote:
Been working with the 3 day work for a wave using the Big but Boring template.
[/quote]
I just want to say, I tried the Boring But Big for one cycle for the hell of it and the deadlifts were brutal!
For those that don’t know, in the Boring But Big plan, you follow the 5/3/1 main lift with 5 sets of 10 with 50-60% of your max. I don’t if it was conditioning or my lack of ever pulling doing reps over 5, but I was dying on these. My first day trying it I even went light. I’m embarrassed to say I couldn’t even get the 5x10. And I was only using 245 pounds! I was humbled.
I do have to say, though, I was much improved on my second week. So I think it was just a conditioning issue.
