[quote]mmafan wrote:
Can this be done for 4 days?Something like front squat, DL, Bench, and chinups as main lifts?
Also can somebody give me an example of what they do for assistance work? Thanks![/quote]
Dude, you can do it for a 4 day split. Especially if you aren’t slamming yourself with the volume on your big days. It all depends on your personal goals and training history. I’m really feeling good with this coming off of a traditional Westside 4 day a week program. Almost feel like your being lazy doing only 3 days a week. But like everyone on here has already said, it is better to make slow and steady progress.
Good luck with whatever you decide to do. I just prefer using the big ugly lifts.
I am a grappler just trying to get stronger for competition. I dont really like high rep or volume stuff. I just like to lift heavy and hard. Pulling strength is pretty important in grappling and thats why I wanted do devote a day to chins as the core lift.
[quote]TheDudeAbides wrote:
Did anyone (Boring but Big template) change the 5x10 military press to dumbbell press instead? I’m thinking of doing this for variety sake … Same for the bench, use db bench.[/quote]
Yes i did ans Jim said you can do it no problem i the q/a.
In fact, unless your doing really stupid stuff for accessory…Jim will say its fine as long as you do…
Bench or Db bench
Military or db military
Squat,lunges,deadlift,low back
Pullups,chinups,Dips,Pushups
[quote]crankMAN wrote:
TheDudeAbides wrote:
Did anyone (Boring but Big template) change the 5x10 military press to dumbbell press instead? I’m thinking of doing this for variety sake … Same for the bench, use db bench.
Yes i did ans Jim said you can do it no problem i the q/a.
In fact, unless your doing really stupid stuff for accessory…Jim will say its fine as long as you do…
Bench or Db bench
Military or db military
Squat,lunges,deadlift,low back
Pullups,chinups,Dips,Pushups
that type of stuff
[/quote]
I really did not think it would a problem. I know Jim emphasizes the core lifts and has a nonchalant attitude towards the accessory work.
Good news, the bench was finally “on” last night. Think it was technique more than anything. Went back to basics of arching hard, grabbing bar in death grip, and being as explosive as possible. Everything felt light, finally!
What are you guys doing for conditioning and plyos if you are at all. I have really started to get back into the whole overall athletic training again and I feel a lot better than when I was just hammering out Westside 4 days a week.
How would you guys incorporate the days for jump training? I’m lifting Monday, Tuesday, Thrusday night now and it has been working well for me so far. We will see what happens on Feb 28th on the platform.
[quote]TWP wrote:
What are you guys doing for conditioning and plyos if you are at all. I have really started to get back into the whole overall athletic training again and I feel a lot better than when I was just hammering out Westside 4 days a week.
[/quote]
I walk uphill on the treadmill at 3.5-4.0 mph, elliptical, or this cross-trainer (step/elliptical mix) type of machine. If I had more time I would play basketball, roller hockey, tennis, or some other fun activity.
Good ideas guys. I’m really wanting to work on my explosive power/rapid force development right now. I am working on getting my pro card in rodeo in both the steer wrestling and calf roping pursuits. The longest any of them takes is 8-10 seconds at a time. Was just wondering how I would/should incorporate speed/conditioning into the 5/3/1 template with that goal in mind???
I know it is a little different goal choice, but it is what I love!
On my deadlift and squat days I warm up with jumps onto a box holding dumbbells. I go pretty heavy but I don’t make aggressive jumps in weight since I don’t want to put my beautiful face into the boxes. Then I do hang snatches on deadlift day and hang cleans on squat day before moving into my big lifts.
[quote]TWP wrote:
Good ideas guys. I’m really wanting to work on my explosive power/rapid force development right now. I am working on getting my pro card in rodeo in both the steer wrestling and calf roping pursuits. The longest any of them takes is 8-10 seconds at a time. Was just wondering how I would/should incorporate speed/conditioning into the 5/3/1 template with that goal in mind???
I know it is a little different goal choice, but it is what I love![/quote]
Anything short and intense would be best!
You could do a variety of short sprints (10-30 yards) from different starting positions. Check out some of the ideas Joe DeFranco gave in his WS4SB3 article.
You could use prowler pushes, sled drags and farmer’s walks for 30-40 yards.
Good stuff guys. I have tried a couple of the complexes from Cosgrove…not fun. Think I will stick with those in the am and do my weights at night. Three days of weights, complexes and lots of practice and I should be in great shape in 3 months or so. Appreciate the info.
[quote]jsrlifter wrote:
Is everyone on here doing the 5-3-1 spread over ten days or the traditional 7 days?[/quote]
I’m doing it over 7 days - squat, bench, deadlift. Fighting Scott pointed out to me the glaring difference that was not obvious. I would do the 4 waves over 7 days, but I don’t have that extra time yet.
[quote]jsrlifter wrote:
Is everyone on here doing the 5-3-1 spread over ten days or the traditional 7 days?[/quote]
7 days, i’m doing: Mon: Squat+lower body assistance, Tue: Press+upper, thur:Deadlift+lower, Fri: Bench+upper. I’m also doing martial arts at night 3-4x, but i’m recovering well from this 4x week split.
Hey all. I’ve been considering starting WS4SB3 on Monday (just finished our soccer season) to gain strength/power, and have recently been reading about the 5/3/1 method. Combining the two seems appealing. For those of you who have:
Do you stick with the same exercises for more than one 4 week cycle, or do you rotate? If you rotate and come back to the original exercises, how would you determine your new maxes for the new cycle?
Do you do a 4th week deload or do just do one every 7th week?
My stats:
Bench: 200
Squat: 260
Dead: 300
Should I be doing the 5/3/1, with its prescribed (often on the light side) weights? Or should I stick with the more flexible WS4SB recomendations to try and milk some “newbie” gains because I am relatively weak?
[quote]solidgk wrote:
Hey all. I’ve been considering starting WS4SB3 on Monday (just finished our soccer season) to gain strength/power, and have recently been reading about the 5/3/1 method. Combining the two seems appealing. For those of you who have:[/quote]
I’m about to complete my first phase of 5/3/1 (one month) as a part of the WS4SB template. So far, it’s been good. My deload week is this upcoming week.
I’ve been using the Strength and Speed template from WS4SB3 for the past 16 weeks, with the last three weeks using the 5/3/1 Method on my bench and squat on my ME days. I like it.
I’ve decided to keep the same exercises (bench, squat) for the ME lift for 8-12 weeks while using 5/3/1 before switching to slightly different lifts (most likely incline bench and either front squat or deadlift).
When it comes time to go back to the bench, I’ll base it on what I ended with during my last phase, as I shouldn’t lose flat bench strength while training the incline bench. And if I do have problems, I can always adjust as needed.
On all my assistance/supplemental exercises, I have been changing them on a weekly basis. I wouldn’t recommend this unless you have been training for a very long time. For most people, I would suggest changing the assistance/supplemental exercises every 4-6 weeks.
I’m doing the deload every 4th week as written in Jim’s manual.
[quote]3. My stats:
Bench: 200
Squat: 260
Dead: 300
Should I be doing the 5/3/1, with its prescribed (often on the light side) weights? Or should I stick with the more flexible WS4SB recomendations to try and milk some “newbie” gains because I am relatively weak?[/quote]
I highly recommend following 5/3/1 as written. Meaning, take your max lifts and then take 90% of those lifts and base your percentages on those numbers.
At first, I thought this would be too easy. But it’s been right on. For my bench, I’ve been able to get more than the recommended reps each week on the last set, but for the squat, I’ve either made the required reps or just got a few more reps than what was prescribed that day.
Had I based this first phase on my actual 1RM, I may have struggled to get the reps required for my working sets.
Remember, this is going to be a slower way to progress. But it should lead to good gains in the long term. So do it as written!