[quote]hydrochlorid wrote:
Hi Jim (and other people who can help me out),
I’m in my 2nd cycle of 5-3-1 and started at 85-90% of my 1RM on the first. I just had 16 deadlift reps in my first wave of this cycle, what should I do? Add more than 10lbs next cycle? Add more right now?
Thanks a lot!![/quote]
Hey Jim, could you get back to me about this question?
Thanks!
[quote]crankMAN wrote:
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!!
[/quote]
If the only reason you consider doing box squats is to hit the good depth, just wrap an elastic band across your squat rack, at the depth you want to reach, and touch it with buttocks/hamstring like you would do on a bench. The advantage is that you don’t have to change really anything in the way you squat. Here’s what I mean: Strength Training, Bodybuilding & Online Supplement Store - T NATION
[quote]fabiop wrote:
crankMAN wrote:
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!!
If the only reason you consider doing box squats is to hit the good depth, just wrap an elastic band across your squat rack, at the depth you want to reach, and touch it with buttocks/hamstring like you would do on a bench. The advantage is that you don’t have to change really anything in the way you squat. Here’s what I mean: Strength Training, Bodybuilding & Online Supplement Store - T NATION
[/quote]
great idea, i like it!
A question for everybody: how much planned is your assistance work? You do always the same stuff for while and then change or you do whatever you feel like doing at the time?
I’m asking because i think i could use more variety, but at the same time having some performance goal in mind (like doing one more rep than last week, with the same DBs) keeps me more focused.
Guys, just finished my first cycle of 5/3/1 - I’m really enthusiastic and I’m thinking about going without deload week.
Finished the last week with 8 reps - squat, 9 - bench, 9 - deadlift and 6 - military press.
On the first and second week, there was virtually no difference between the reps I managed on any exercise (it looked like I have picked perfectly proportional 1RMs), but the last week, my military sunk down. I must note, that military and deadlift are my stronger exercises, so it was somewhat strange.
I’m wondering if someone else has experienced something like that - I suppose it’s because I tried harder on the other exercises, so I can match the reps with the dead and press, and I didn’t work hard enough on military days.
Doesn’t really matter, I love the program. Congratulations, Jim, that’s the best amalgam of simplicity and effectiveness I’ve seen.
5x5 and 8sets x 3 reps…for Relative Strength and 3-5setsx8-10 reps for hypertrophy???Correct?
[quote]hydrochlorid wrote:
hydrochlorid wrote:
Hi Jim (and other people who can help me out),
I’m in my 2nd cycle of 5-3-1 and started at 85-90% of my 1RM on the first. I just had 16 deadlift reps in my first wave of this cycle, what should I do? Add more than 10lbs next cycle? Add more right now?
Thanks a lot!!
Hey Jim, could you get back to me about this question?
Thanks!
[/quote]
Alternatively you could try reading this thread. This same question has been answered here on few occasions.
[quote]hydrochlorid wrote:
hydrochlorid wrote:
Hi Jim (and other people who can help me out),
I’m in my 2nd cycle of 5-3-1 and started at 85-90% of my 1RM on the first. I just had 16 deadlift reps in my first wave of this cycle, what should I do? Add more than 10lbs next cycle? Add more right now?
Thanks a lot!!
Hey Jim, could you get back to me about this question?
Thanks!
[/quote]
You can change/increase more if you want to, but I probably wouldn’t advise it. I’d much rather see you make progress over a longer period of time rather than stall quicker. Nothing wrong with pulling/pushing reps and weights that you aren’t use to. If I never did higher reps with my deadlift then I never would have gotten stronger - sets of 8-10 is what made my deadlift go up.
[quote]Jim Wendler wrote:
hydrochlorid wrote:
hydrochlorid wrote:
Hi Jim (and other people who can help me out),
I’m in my 2nd cycle of 5-3-1 and started at 85-90% of my 1RM on the first. I just had 16 deadlift reps in my first wave of this cycle, what should I do? Add more than 10lbs next cycle? Add more right now?
Thanks a lot!!
Hey Jim, could you get back to me about this question?
Thanks!
You can change/increase more if you want to, but I probably wouldn’t advise it. I’d much rather see you make progress over a longer period of time rather than stall quicker. Nothing wrong with pulling/pushing reps and weights that you aren’t use to. If I never did higher reps with my deadlift then I never would have gotten stronger - sets of 8-10 is what made my deadlift go up.
[/quote]
Deffo agree with this. Sets of 8-12 on squats late last year had me making HUGE progress.
[quote]crankMAN wrote:
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!!
[/quote]
Crankman - trust yourself and YOUR integtrity of the lift. Don’t resort to box squatting because you think you might cheat on the lift; just don’t do it. You’ve busted your ass dieting and conditioning. I know you can squat deep even when going for a P.R. But do you know this?
[quote]pal60 wrote:
5x5 and 8sets x 3 reps…for Relative Strength and 3-5setsx8-10 reps for hypertrophy???Correct?[/quote]
What did Podda once say? “Everything you know is wrong.”
You might be surprised at what happens when you step out of the comfort zone of sets and reps.
Alright, been doing 5/3/1 for a while now and it fucking works.
I’ve been doing front squat, bench, deads, and military.
My back is finally healthy enough to start some box squatting, and I want to get into it and start going heavy. My question is, can I regular 5/3/1 with bench, deads, and military, but do front and box squats at the same time?
For example, 5/5/5 front, then 5/5/5 box, then 3/3/3 front, 3/3/3 box etc…So it would take 6 weeks to complete them both simultaneously.
Lately I’ve been doing my front squats and doing light speed box squats after them, and I can’t think of a way to get them both in.
I would think that if you did one as a main lift and the other for BBB 5x10 should work?
[quote]Stuntman Mike wrote:
Alright, been doing 5/3/1 for a while now and it fucking works.
I’ve been doing front squat, bench, deads, and military.
My back is finally healthy enough to start some box squatting, and I want to get into it and start going heavy. My question is, can I regular 5/3/1 with bench, deads, and military, but do front and box squats at the same time?
For example, 5/5/5 front, then 5/5/5 box, then 3/3/3 front, 3/3/3 box etc…So it would take 6 weeks to complete them both simultaneously.
Lately I’ve been doing my front squats and doing light speed box squats after them, and I can’t think of a way to get them both in.[/quote]
I wouldnt. I would pick on and do it as a main lift. There isnt nything that says you cannot do the other as an assistance exercise though.
Jason
[quote]JPeggEFS wrote:
Stuntman Mike wrote:
Alright, been doing 5/3/1 for a while now and it fucking works.
I’ve been doing front squat, bench, deads, and military.
My back is finally healthy enough to start some box squatting, and I want to get into it and start going heavy. My question is, can I regular 5/3/1 with bench, deads, and military, but do front and box squats at the same time?
For example, 5/5/5 front, then 5/5/5 box, then 3/3/3 front, 3/3/3 box etc…So it would take 6 weeks to complete them both simultaneously.
Lately I’ve been doing my front squats and doing light speed box squats after them, and I can’t think of a way to get them both in.
I wouldnt. I would pick on and do it as a main lift. There isnt nything that says you cannot do the other as an assistance exercise though.
Jason
[/quote]
Roger, roger.
I’ll stick with front squat and start increasing the poundages for box squats.
[quote]Sagat wrote:
A question for everybody: how much planned is your assistance work? You do always the same stuff for while and then change or you do whatever you feel like doing at the time?
I’m asking because i think i could use more variety, but at the same time having some performance goal in mind (like doing one more rep than last week, with the same DBs) keeps me more focused.[/quote]
I usually try keep the same assistance work throughout each cycle and then change it when I start over. That’s not to say I don’t change it up on the fly sometimes though. Last week on bench day I had planned to do dumbbell presses but I had a sudden itch to dips instead - so I did them. The next time I do dumbbell presses, I’ll either use more weight or try to get more reps with whatever weight I used last time. It doesn’t make sense to me to force myself to do a particular movement when I’m just not feeling it.
Don’t get caught up on the small stuff.
OT
What part of PA are you from Built Big?
Just so everyone knows, my strength is fine and my conditioning is coming along. I’ve had two whole people this week tell me I could possibly begin to look jacked should I lose 20 more pounds. I’ve even got my military press back on track, and making small rep PR’s on my last wave.
On the conditioning front; the first week I did 4 rounds of hang snatch 95# and 25 reps of sumo deadlift high pull with the bar it took me 27:00. Yesterday I did it in 15:00 after hitting 475 for 5 on my 3 rep deadlift day.
Shameless training log whoring:
[quote]DF85 wrote:
OT
What part of PA are you from Built Big?
[/quote]
Pittsburgh. Let’s go Pens!!!
[quote]Built Big wrote:
DF85 wrote:
OT
What part of PA are you from Built Big?
Pittsburgh. Let’s go Pens!!!
[/quote]
Good luck with that.
REDWINGS!!!
