I join the others in singing the praises of the 5/3/1. After trying a bunch of different shit, I found the 5/3/1, and more than anything, appreciate that someone well-respected advocates a common sense approach to training. Good work.
BTW, Jim, if you’re reading – I noticed you sporting a Kentucky (football?) sweatshirt in one of the elitefitness videos on youtube. Good taste, my man.
[quote]Magarhe wrote:
crankMAN wrote:
To Jim;
I just completed my 10th cycle, since the 5th im trying to cut bodyfat from 15% to about 10%,almost there, also lost weight from 205 to 193 now,so i lost 12 pounds.
Deadlift from 295x4 to 295x8
Squat from 240x5 to 270x4 and with much better form then before…
My bench and Pushpress didnt improved, maintain strenght i say but no real progress, sometimes i get a good day but not much…
-Would you say the weight loss didnt help ?
-Bench and Push Press ,2 pressing movements, maybe im a better at pulling?
-Often people say the squat and deads are the 2 best overall lifts for the whole body, maybe im not using enough of my entire body on the 2 pushing movements, by this i mean it could be a technique issue?
If i go to elites this summer, would it be possible to get a training session to help me with those 2 lifts??
Thanks…those bad days on pressing sometimes get me crazy…and im reading and rereading Rippetoe book about technique!!
crankMan … your deadlift went from 295x4 to 295x8 over 10 cycles that is approx 40 weeks … was that on your 1+ day for deadlift? That is, you were meant to get 1 rep or more? If so, how come over 10 cycles you were still using 295 for the 1+ ??? did you reset the weights a few times? or were those from different days in the cycle?
Are you saying no improvement in pushpress/bench in 40 weeks???
[/quote]
Yes i reset a few times…i made the mistake of starting to heavy…and once i stalled i did cut about 10%…and yes the 295 is because it was my final set of the last cycle twice…if im not wrong from cycle 5 to 10…
And for the bench and push press…a small improvement…but more bad days on those 2 lifts…
AND JIM THANKS FOR TAKING TIME TO REPlY…
here’s my deadlift set. is this excessive back round? should i have stopped sooner?
[quote]bladelol wrote:
Is anyone doing any track intervals or hill sprints for conditioning? I’m trying to find something that will fit into my schedule and location to add to my routine. I have a high school track nearby that I can run on and a few overpass bridges I could do hill sprints on.
I’m curious to how you guys are working them into the routine. You doing them on off days, after lifting, what?[/quote]
Sprint the straightaways, and jog/walk the turns is a good one
[quote]jsrlifter wrote:
bladelol wrote:
Is anyone doing any track intervals or hill sprints for conditioning? I’m trying to find something that will fit into my schedule and location to add to my routine. I have a high school track nearby that I can run on and a few overpass bridges I could do hill sprints on.
I’m curious to how you guys are working them into the routine. You doing them on off days, after lifting, what?
Sprint the straightaways, and jog/walk the turns is a good one[/quote]
I did those yesterday morning. brutal but awesome. it sucks being a fat ass
[quote]bladelol wrote:
jsrlifter wrote:
bladelol wrote:
Is anyone doing any track intervals or hill sprints for conditioning? I’m trying to find something that will fit into my schedule and location to add to my routine. I have a high school track nearby that I can run on and a few overpass bridges I could do hill sprints on.
I’m curious to how you guys are working them into the routine. You doing them on off days, after lifting, what?
Sprint the straightaways, and jog/walk the turns is a good one
I did those yesterday morning. brutal but awesome. it sucks being a fat ass[/quote]
lol I’ll race you
[quote]youngoldguy wrote:
I join the others in singing the praises of the 5/3/1. After trying a bunch of different shit, I found the 5/3/1, and more than anything, appreciate that someone well-respected advocates a common sense approach to training. Good work.
BTW, Jim, if you’re reading – I noticed you sporting a Kentucky (football?) sweatshirt in one of the elitefitness videos on youtube. Good taste, my man. [/quote]
I used to work at the University of Kentucky.
[quote]TheDudeAbides wrote:
bladelol wrote:
jsrlifter wrote:
bladelol wrote:
Is anyone doing any track intervals or hill sprints for conditioning? I’m trying to find something that will fit into my schedule and location to add to my routine. I have a high school track nearby that I can run on and a few overpass bridges I could do hill sprints on.
I’m curious to how you guys are working them into the routine. You doing them on off days, after lifting, what?
Sprint the straightaways, and jog/walk the turns is a good one
I did those yesterday morning. brutal but awesome. it sucks being a fat ass
lol I’ll race you[/quote]
haha you’ll probably kick my ass.
Gentlemen, I’m in need of your advice.
I’m just about to finish my first wave using the BBB template, and now I’m thinking about how to set up my next wave.
Here is what I’ve got so far:
Main - Millitary (5/3/1)
Acc. - Chins
Acc. - Dips
Acc. - Shrugs
Main - Deadlift(5/3/1)
Acc. - Leg press
Acc. - Good mornings
Acc. - Abs
Main - Bench press(5/3/1)
Acc. - Barbell row
Acc. - Close grip bench press
Main - Squat(5/3/1)
Acc. - squat 5x10 (feel that I need to work on form)
Acc. - RDL
Acc. - Abs
First of all - does it look OK, or am I being retarded in some way?
Secondly - I’m a bit worried that I will work my low back a bit too much, doing both good mornings and RDL as accessory work every week. What’s your thoughts?
Cheers
If I were you I’d stick with the BBB. Do chins and dips on MP day, For bench day do 5/3/1 benching than BBB close grip than BB Rows. I would not do shrugs right before DL day. I would do leg press on DL day but thats just me.
[quote]Firebrat wrote:
Gentlemen, I’m in need of your advice.
I’m just about to finish my first wave using the BBB template, and now I’m thinking about how to set up my next wave.
Here is what I’ve got so far:
Main - Millitary (5/3/1)
Acc. - Chins
Acc. - Dips
Acc. - Shrugs
Main - Deadlift(5/3/1)
Acc. - Leg press
Acc. - Good mornings
Acc. - Abs
Main - Bench press(5/3/1)
Acc. - Barbell row
Acc. - Close grip bench press
Main - Squat(5/3/1)
Acc. - squat 5x10 (feel that I need to work on form)
Acc. - RDL
Acc. - Abs
First of all - does it look OK, or am I being retarded in some way?
Secondly - I’m a bit worried that I will work my low back a bit too much, doing both good mornings and RDL as accessory work every week. What’s your thoughts?
Cheers[/quote]
You could do shrugs after deadlifting, your traps are already warmed up, plus it will be extra grip work
[quote]Firebrat wrote:
Gentlemen, I’m in need of your advice.
I’m just about to finish my first wave using the BBB template, and now I’m thinking about how to set up my next wave.
Here is what I’ve got so far:
Main - Millitary (5/3/1)
Acc. - Chins
Acc. - Dips
Acc. - Shrugs
Main - Deadlift(5/3/1)
Acc. - Leg press
Acc. - Good mornings
Acc. - Abs
Main - Bench press(5/3/1)
Acc. - Barbell row
Acc. - Close grip bench press
Main - Squat(5/3/1)
Acc. - squat 5x10 (feel that I need to work on form)
Acc. - RDL
Acc. - Abs
First of all - does it look OK, or am I being retarded in some way?
Secondly - I’m a bit worried that I will work my low back a bit too much, doing both good mornings and RDL as accessory work every week. What’s your thoughts?
Cheers[/quote]
I know this would be way too much low back work for me, but maybe its not too much for you. You could try for a week or two and find out.
Just dont forget that besisdes RDL and good morning, the squat is also very taxing in the lower back and you are doing a lot of it with the BBB template. And the bent rows between squat and DL day wont help recovering the lower back either.
[quote]Jim Wendler wrote:
youngoldguy wrote:
I join the others in singing the praises of the 5/3/1. After trying a bunch of different shit, I found the 5/3/1, and more than anything, appreciate that someone well-respected advocates a common sense approach to training. Good work.
BTW, Jim, if you’re reading – I noticed you sporting a Kentucky (football?) sweatshirt in one of the elitefitness videos on youtube. Good taste, my man.
I used to work at the University of Kentucky.[/quote]
That’s cool. I’m an alum. Miss that place. (End of bromance.)
[quote]Sagat wrote:
Firebrat wrote:
Gentlemen, I’m in need of your advice.
I’m just about to finish my first wave using the BBB template, and now I’m thinking about how to set up my next wave.
Here is what I’ve got so far:
Main - Millitary (5/3/1)
Acc. - Chins
Acc. - Dips
Acc. - Shrugs
Main - Deadlift(5/3/1)
Acc. - Leg press
Acc. - Good mornings
Acc. - Abs
Main - Bench press(5/3/1)
Acc. - Barbell row
Acc. - Close grip bench press
Main - Squat(5/3/1)
Acc. - squat 5x10 (feel that I need to work on form)
Acc. - RDL
Acc. - Abs
First of all - does it look OK, or am I being retarded in some way?
Secondly - I’m a bit worried that I will work my low back a bit too much, doing both good mornings and RDL as accessory work every week. What’s your thoughts?
Cheers
I know this would be way too much low back work for me, but maybe its not too much for you. You could try for a week or two and find out.
Just dont forget that besisdes RDL and good morning, the squat is also very taxing in the lower back and you are doing a lot of it with the BBB template. And the bent rows between squat and DL day wont help recovering the lower back either.[/quote]
What this guy said.
[quote]kickureface wrote:
here’s my deadlift set. is this excessive back round? should i have stopped sooner?[/quote]
This is fairly normal back rounding for real deadlifting. Not text book pulling if you are a mother of 2 and have a fupa. Or if you are in the business of writing about lifting but don’t have any callouses.
Is it the safest form? No. But this is what 100% of people do in powerlifting. I’m not saying it is right, I’m just telling you the truth.
HI Jim,
Im about to start the 5/3/1 program and was reading your take on the use of straps. I would say that there is probably a good 60kg difference between my max deadlift with and without straps, in this case, is it really likely that my grip strength will never catch up with my leg/hip strength and thus should I just continue to use straps?
Many thanks
Scott
Hey Jim (or anyone else who cares to reply)-
I’m now at the end of week 1 of my second 4-week cycle of 531. Really enjoying it and making gains so far.
Here’s my question- i’m goingon vacation for a week starting July 4. Should i finish my second cycle, including the deload week, and do the first 2 weeks of a third cycle before going away, or should i not do the deload this cycle, and just go right into another cycle, so i could complete all three weeks before going away?
hope this makes sense. Basically, i have 6 weeks, and can either do 4 weeks 531 + 2 weeks 531, or 2 cycles of 3 weeks 531, with no deload between.
Any input would be appreciated.
[quote]scotthenry525 wrote:
HI Jim,
Im about to start the 5/3/1 program and was reading your take on the use of straps. I would say that there is probably a good 60kg difference between my max deadlift with and without straps, in this case, is it really likely that my grip strength will never catch up with my leg/hip strength and thus should I just continue to use straps?
Many thanks
Scott[/quote]
I know I’m not jim, but I would suggest you just do some direct grip and forearm work at the end of every session and that grip will come up pretty fast.
[quote]scotthenry525 wrote:
HI Jim,
Im about to start the 5/3/1 program and was reading your take on the use of straps. I would say that there is probably a good 60kg difference between my max deadlift with and without straps, in this case, is it really likely that my grip strength will never catch up with my leg/hip strength and thus should I just continue to use straps?
Many thanks
Scott[/quote]
Obviously I’m not Jim, so take my advice for what it’s worth…
I think it’d be a REALLY bad idea to pull without straps just for the sake of working your grip. If your grip is that far behind you need to train it directly and not have your deadlifting suffer as a result.
Things like farmers walks, kroc rows without straps and double overhand shrugs without straps should probably form the bulk of your assistance work. I’d pull the deadlifts as high as you can double overhand without straps, then swtich to mixed, and finally put on straps when you need them.
From my own POV, I had a similar problem a couple of years ago. Put in a 4th day where I pretty much just started with farmers walks around the gym with 110lb 'bells (soon out grew em), then did kroc rows in the 20-25 rep range and finally finished off with double overhand shrugs. Haven’t dropped a deadlift since. All I do now is the odd set of double overhand shrugs when I feel my grip’s starting to weaken.
I’ve started to train with straps again because I’m pulling on crappy smooth commercial gym bars and I don’t want my deadlifting to suffer. When I get my hands on a powerbar I can still hold onto anything I get off the floor.
Thanks for your advice guys,
I’m dropping the shrugs completely, threw out the barbell rows and RDL and replaced those with kroc rows and lunges.
That means my workout will look like this:
Main - Millitary (5/3/1)
Acc. - Chins
Acc. - Dips
Main - Deadlift(5/3/1)
Acc. - Leg press
Acc. - Good mornings
Acc. - Abs
Main - Bench press(5/3/1)
Acc. - Kroc row
Acc. - Close grip bench press
Main - Squat(5/3/1)
Acc. - Squat 5x10 (feel that I need to work on form)
Acc. - Lunges
Acc. - Abs
Fact is that I really enjoy working out, and always had a tendency to do too much work because of it.
I do have a question for you veterans out there - what is the reasoning behind the high reps in some of these accessory movements (like 20-25 reps for kroc rows)? I understand that high reps work really well if you are on steroids, but all I’ve ever read on the subject of development of strengt say that 20+ reps is mostly endurance and very little strenght work.
Short version - what would I gain by doing that many reps?
Cheers