[quote]Built Big wrote:
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.
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. [/quote]
Thanks for the response. Maybe i’ll try training like that, i always try to beat my previous best in most assistance exercises, but looking at my log i realised i did DB incline in every bench workout in the last 4 months for example. So i can be missing the point of assistance work, that should be more balanced.
In the next cycles i’m thinking of either changing the exercises every cycle or two, but sometimes doing some different if i feel like doing it (as you are training) or having options for each exercise, DB incline or flat or BB incline and choosing it by feel. I think any will work.
And maybe i should be less obsessive with assistance work, because as long i’m seting PRs in the core lifts, i dont need to try to set PRs in every other exercise, every week.
[quote]Jim Wendler wrote:
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]
Thank you Jim for the “words of weightlifting wisdom” you are dropping on this thread! I train alone, and I think one of the things that have kept me from progressing faster on the squat/bench, is the mental factor. Last night it was squat day for me, and the above quote was resonating big time in my mind, well, actually I was talking to myself about it and probably looked like a crackhead, but anyway… with that mindset I did as many reps as I KNOW I could have done without holding back in fears of not being able to get the weights back up.
Thanks for sharing your acquired knowledge and the inspiring words!
[quote]Sagat wrote:
Thanks for the response. Maybe i’ll try training like that, i always try to beat my previous best in most assistance exercises, but looking at my log i realised i did DB incline in every bench workout in the last 4 months for example. So i can be missing the point of assistance work, that should be more balanced.
In the next cycles i’m thinking of either changing the exercises every cycle or two, but sometimes doing some different if i feel like doing it (as you are training) or having options for each exercise, DB incline or flat or BB incline and choosing it by feel. I think any will work.
And maybe i should be less obsessive with assistance work, because as long i’m seting PRs in the core lifts, i dont need to try to set PRs in every other exercise, every week.[/quote]
I’ve kept my assistance work constant (on cycle #3 right now), but I added a progression factor to it: For some of them I started with 3X10, the next wave I added one more rep and in the final wave I added one more set, then for the next cycle I increased the weight and started with 4X10, now in this cycle I’m doing 5X10 with all my assistance lifts. I’m thinking for the next cycle to make slight switches to some of the exercises (from DB’s to BB’s and vice-versa), and start all over, except for lifts (like pull-ups and GH raises) in which I want to get really strong at and hit a lot of reps.
I’ve kept my assistance work constant (on cycle #3 right now), but I added a progression factor to it: For some of them I started with 3X10, the next wave I added one more rep and in the final wave I added one more set, then for the next cycle I increased the weight and started with 4X10, now in this cycle I’m doing 5X10 with all my assistance lifts. I’m thinking for the next cycle to make slight switches to some of the exercises (from DB’s to BB’s and vice-versa), and start all over, except for lifts (like pull-ups and GH raises) in which I want to get really strong at and hit a lot of reps.
[quote]conorh wrote:
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.
Very impressive - it’s amazing what can happen when you start conditioning hard. My thoughts: Being in shape requires no talent. Just hard work and commitment.
Now being strong AND in shape - that’s called being smart and dedicated.
Just a quick note on my 5/3/1 progress. I started at the end of last August and am on my 11th cycle right now. Every year my buddy runs a fun little push/pull competition at his gym.
Last August: Deadlift 545 (missed 555 at knee), bench press 315
Today: Deadlift 585 (missed 600 above knee), bench press 340 (missed 365 off chest)
It’s working! My highest deadlift in training was 525. I try for (but don’t always make) a reps PR every month and they add up over the long haul. I also didn’t deload/taper for this meet as I wrapped up my 3x3 week on Friday. Just took it as a fun testing day and it payed off with 2 meet PR’s.
Hello Jim,
Due to Shoulder issues I will be performing your program without the Military Press and Back Squat. I know Front Squats are a fine substitute, but what do you think…BB Row or Pull-up as substitute for the Military? The only problem I can see - besides truly not following the program - is that BBB would be quite challenging with the Pull-ups. I will also use the three day template as I feel the grip/possible low back and ham fatigue from the pull-ups or rows would take away from the other lower-body lifts.
Thank you for your time,
Joe
I’ve finally decided to make the move up north, and to be honest I’m not sure why I haven’t done it sooner. Before starting 531 (today) my most respectible lift is my deadlift which is at 705 and this was done using no higher than 595 in training, I just never put 2 and 2 together for my bench and squat, hammering away at max effort stuff, or maybe I had, just my ego was getting in my way of training them like I was my deadlift.
Anyway I’ve a question for anyone who has the time to answer it. How do people on here fit competitions into this program? In terms of where in the cycle is it best to compete? are any changes made to training structure prior to competion time? Or any other suggestions people may have… I compete raw if that helps with any of the answers…
Hey Matt, I think the ideal case would be to have the deload week leading up to the competition. Then work backwards from there.
For my 5-3-1 template I train 3 days per week - overhead + assistance, deadlift + assistance, then squat + bench together and assistance if I’ve got time/energy. If I needed to to plan for a comp, I could compress 2 weeks down into 1.5 or so.