[quote]G87 wrote:
right now I’m doing back width on OHP day; but, it’s likely I’ll just do all my back work together on bench day and do what you said.
However, here’s what I had in mind if I put in an extra day:
Saturday - Deadlift day + HIIT (sometimes)
Sunday - Bench day
Monday - Off
Tuesday - Squat Day + HIIT
Wednesday - OHP, shrugs, upright row, etc
Thursday - Arms + HIIT
Friday - Off
Hm, I think this could be too much. I forgot to mention that I do 15-20 30-second intervals 2/3 days a week, so an extra day would probably be too much anyway.
I’ll probably do what you guys said, and make close grip bench press an assistance exercise for bench day or OHP day. Putting back width and thickness on the same day should give me the time to do that.[/quote]
IMHO, it depends a lot on individual recovery capacity: level of conditioning, stress, nutrition, sleep, etc… Maybe if you go from 4days a week and no cardio to 5days plus 3 day of hiit it can be too much, but if you are already doing hiit and recovering well, a few sets of arms once a week wont get you overtrained. The body can adapt to tolerate training stress, i’m recovering better now from 4x weights and 4x MMA a week than i was recovering from 3-4x weights and 2x MMA one year ago.
[quote]G87 wrote:
right now I’m doing back width on OHP day; but, it’s likely I’ll just do all my back work together on bench day and do what you said.
However, here’s what I had in mind if I put in an extra day:
Saturday - Deadlift day + HIIT (sometimes)
Sunday - Bench day
Monday - Off
Tuesday - Squat Day + HIIT
Wednesday - OHP, shrugs, upright row, etc
Thursday - Arms + HIIT
Friday - Off
Hm, I think this could be too much. I forgot to mention that I do 15-20 30-second intervals 2/3 days a week, so an extra day would probably be too much anyway.
I’ll probably do what you guys said, and make close grip bench press an assistance exercise for bench day or OHP day. Putting back width and thickness on the same day should give me the time to do that.[/quote]
IMHO, it depends a lot on individual recovery capacity: level of conditioning, stress, nutrition, sleep, etc… Maybe if you go from 4days a week and no cardio to 5days plus 3 day of hiit it can be too much, but if you are already doing hiit and recovering well, a few sets of arms once a week wont get you overtrained. The body can adapt to tolerate training stress, i’m recovering better now from 4x weights and 4x MMA a week than i was recovering from 3-4x weights and 2x MMA one year ago.
[quote]
IMHO, it depends a lot on individual recovery capacity: level of conditioning, stress, nutrition, sleep, etc… Maybe if you go from 4days a week and no cardio to 5days plus 3 day of hiit it can be too much, but if you are already doing hiit and recovering well, a few sets of arms once a week wont get you overtrained. The body can adapt to tolerate training stress, i’m recovering better now from 4x weights and 4x MMA a week than i was recovering from 3-4x weights and 2x MMA one year ago.[/quote]
IMHO, it depends a lot on individual recovery capacity: level of conditioning, stress, nutrition, sleep, etc… Maybe if you go from 4days a week and no cardio to 5days plus 3 day of hiit it can be too much, but if you are already doing hiit and recovering well, a few sets of arms once a week wont get you overtrained. The body can adapt to tolerate training stress, i’m recovering better now from 4x weights and 4x MMA a week than i was recovering from 3-4x weights and 2x MMA one year ago.
What this guy said.[/quote]
You wouldn’t just jump into Calculus without taking Algebra. You wouldn’t play in the NFL without learning the basics in college and high school. Take your time with this and build up the capacity to do some of this stuff.
Everyone is in a rush. And in this rush lies failure, overtraining, and ignorance. Take your time - for a lifetime.
IMHO, it depends a lot on individual recovery capacity: level of conditioning, stress, nutrition, sleep, etc… Maybe if you go from 4days a week and no cardio to 5days plus 3 day of hiit it can be too much, but if you are already doing hiit and recovering well, a few sets of arms once a week wont get you overtrained. The body can adapt to tolerate training stress, i’m recovering better now from 4x weights and 4x MMA a week than i was recovering from 3-4x weights and 2x MMA one year ago.
What this guy said.
You wouldn’t just jump into Calculus without taking Algebra. You wouldn’t play in the NFL without learning the basics in college and high school. Take your time with this and build up the capacity to do some of this stuff.
Everyone is in a rush. And in this rush lies failure, overtraining, and ignorance. Take your time - for a lifetime.
[/quote]
This is exactly why I adopted this program as a matter of fact - because I thought it could be used for the long term. Still learning how not to go nuts on the assistance exercises, though.
This is exactly why I adopted this program as a matter of fact - because I thought it could be used for the long term. Still learning how not to go nuts on the assistance exercises, though.[/quote]
I am in the exact same boat. i have run this for 7 months so far, jsut reset bench/OHP and am about to switch out back squats with fronts. Dead are still plodding along. I havent hit all time PR’s with this and im not real close, but ive also lost 35 lbs in the past 12 weeks and have gotten stronger. im stronger at 180 on certain things but i am damn well healthier.
my problem is what you said, i like to go nuts with assistance exercises and its hrd scaling em back, especially with all the HIIT i do.
im thinking i might have to go with the triumverate template, with Deadlift days continuing to be my event day.
i really just want to say thanks to this whole thread, all the contrbutors to it and of course, the man himself, Jim Wender.
This is exactly why I adopted this program as a matter of fact - because I thought it could be used for the long term. Still learning how not to go nuts on the assistance exercises, though.
I am in the exact same boat. i have run this for 7 months so far, jsut reset bench/OHP and am about to switch out back squats with fronts. Dead are still plodding along. I havent hit all time PR’s with this and im not real close, but ive also lost 35 lbs in the past 12 weeks and have gotten stronger. im stronger at 180 on certain things but i am damn well healthier.
my problem is what you said, i like to go nuts with assistance exercises and its hrd scaling em back, especially with all the HIIT i do.
im thinking i might have to go with the triumverate template, with Deadlift days continuing to be my event day.
i really just want to say thanks to this whole thread, all the contrbutors to it and of course, the man himself, Jim Wender.
[/quote]
I’m using the Triumvirate plan as well. Suits an older guy like me and builds in limitation on assistance, if I’m smart enough to follow it.
[quote]TheDudeAbides wrote:
m1sf1t wrote:
I finished my second wave. I think everything went great, I got from 6 to 4 reps on my last sets which seems about right for me - even though I must admit that in a few of the las sets in all waves, I did a little bit of “rest-pause” in which I would let go or set down the bar, “reset” and bust out one or two more reps; so I’m thinking of maybe keeping the same maxes for this coming wave as opposed of adding the 5/10 lbs. to see if I can improve with all out straight sets. i’ll see how it feels during the first wave I guess…
So keep the weights and try to beat your previous reps? I’ve been doing that the last couple cycles with great success. [/quote]
Yeah, I figured I’d do that, that way I won’t hit a wall soon trying to force numbers with my ego. However, last night I was feeling pretty good so I added 5lbs. to my previous “wave 1” squat and I beat it by a few more reps! Perhaps I’ll do the same to the deadlift IF I’m feeling it, the upper body movements will stay the same.
[quote]m1sf1t wrote:
For the guys doing Kroc’s rows - what’s your approach with them?
Do a few “warm up” sets, ramping up the weights for a final “all out” set and beat the reps each week or:
Do 3/4 heavy sets trying to get as many reps on all (and also beat the reps each week)?
I want to include them on this cycle and make them part of my staple “assistance” work.
Thanks,[/quote]
Last two times I did DB Rows I ramped up in weight, and shot for a weight PR on the final set. This method works so well with the “main lifts”, I figured why not give it a shot for the accessory work? Plus, it’s just for more fun for me that way. (A goal of mine is to hit 125x10, so I can effectively have “beat” the DB rack (highest weight DB is 125))
[quote]Jim Wendler wrote:
JPeggEFS wrote:
m1sf1t wrote:
For the guys doing Kroc’s rows - what’s your approach with them?
Do a few “warm up” sets, ramping up the weights for a final “all out” set and beat the reps each week or:
Do 3/4 heavy sets trying to get as many reps on all (and also beat the reps each week)?
I want to include them on this cycle and make them part of my staple “assistance” work.
Thanks,
I do lik one set to get warmed up and then just get after it.
Jason
Who the fuck let this asshole post in this thread? You wanna make a trade on July 18th?[/quote]
Bitch, Ive BEEN posting here…hahahaha Does the Pope appreciate a young, underage prepubescent boy for more than his ability to carry a candle on a stick?
[quote]JPeggEFS wrote:
Jim Wendler wrote:
JPeggEFS wrote:
m1sf1t wrote:
For the guys doing Kroc’s rows - what’s your approach with them?
Do a few “warm up” sets, ramping up the weights for a final “all out” set and beat the reps each week or:
Do 3/4 heavy sets trying to get as many reps on all (and also beat the reps each week)?
I want to include them on this cycle and make them part of my staple “assistance” work.
Thanks,
I do lik one set to get warmed up and then just get after it.
Jason
Who the fuck let this asshole post in this thread? You wanna make a trade on July 18th?
Bitch, Ive BEEN posting here…hahahaha Does the Pope appreciate a young, underage prepubescent boy for more than his ability to carry a candle on a stick?[/quote]
Thanks a bunch guys for all the responses! I was trying to grasp the concept behind “Kroc’s rows” vs. “regular db rows”, high reps vs. heavy reps. What I did last night, I worked up a few warm up sets, then picked a “heavier than usual” db and busted out as many reps as I could, which ended up being “only 6”. Following your advice I’m going to changed it up on each cycle, go for reps/weight, until I can rep out with the heaviest db’s available!!
I have a question or just let say i like to get some comments from the 5/3/1 community on this…
Suject : Squat and Box Squat
As much as i do squat weeks after weeks, i know my squat is deep enough but sometimes when trying to get a pr for one more rep…im afraid of cheating a little bit. Especially now since i think im gonna have to reset my maxes on the next cycle.
So i tought maybe with box squat i be sure to hit the same depth rep after rep.
My goal is just to get stronger, free squat or box squat doesnt matter.
One other thing to consider is my gym doesnt have boxes…but in the past i did my boxsquat by using a regular bench gym(atlantis),hopefully that good!!
The big but boring workout could be: 5/3/1 on box squat and 5x10(50%) on free squat,that could be a good workout!
Anyone else is doing this…thanks and feel free to comment!!
(highest weight DB is 125))