If recovery is a concern, wouldn’t it be better to back off or omit assistance exercises rather than capping the main lift reps?
[quote]malonetd wrote:
Doenitz79 wrote:
I’m gonna stop going all out on the last set for DL-too hard on recovery… So far,I have hit 10-12 reps during Week 1,9-10 reps during Week 2 and 8 reps during Week 3.
From this week onwards(new cycle) I am thinking of capping my reps
Week 1:9
Week 2:7
Week 3:5
May I missing out on anything by capping my reps?
I think a better idea is to just go all out on only 1 or 2 of the three weeks. The remaining week(s) you can just do the prescribed reps. This way you’re at least getting one week of really pushing yourself. I think Jim has recommended something similar.[/quote]
This is smart advice.
[quote]jsdool wrote:
If recovery is a concern, wouldn’t it be better to back off or omit assistance exercises rather than capping the main lift reps?[/quote]
Think “overall stress” - this is really only a concern with certain lifters though. Most people need to learn to push through.
Im looking to add in some shrugs, but dont know what day to add them in. My routine looks like this
Monday-squat 5/3/1
BBB
Tuesday-Bench 5/3/1
BBB
Thursday-DL 5/3/1
BBB
Friday-OH press
I was thinking of adding them in on thursday, but would it just make more sense to add them in on my shoulder day.
This is a simple question I know, but why not ask.
[quote]BlackLabel wrote:
Im looking to add in some shrugs, but dont know what day to add them in. My routine looks like this
Monday-squat 5/3/1
BBB
Tuesday-Bench 5/3/1
BBB
Thursday-DL 5/3/1
BBB
Friday-OH press
I was thinking of adding them in on thursday, but would it just make more sense to add them in on my shoulder day.
This is a simple question I know, but why not ask.[/quote]
Of those 2 days do you have a lift that your getting tired of and want to swap out for something else? What I do for those lifts is just pick a day that kind of fits (flip a coin if you really cant choose), you won’t be doing it forever. Next time you add in that lift put it a different day as last time.
[quote]BlackLabel wrote:
Im looking to add in some shrugs, but dont know what day to add them in. My routine looks like this
Monday-squat 5/3/1
BBB
Tuesday-Bench 5/3/1
BBB
Thursday-DL 5/3/1
BBB
Friday-OH press
I was thinking of adding them in on thursday, but would it just make more sense to add them in on my shoulder day.
This is a simple question I know, but why not ask.[/quote]
This may be of interest to you from the Elite Q&A:
Q: If you were doing 531 4 day w/BBB, how would you recommend yoke work be added in?
A: Easy!
Bench/Chins
Bench/Shrugs
Cleans
Squats
Squats/Abs
Military/Chins
Military/Shrugs
Deadlift
Deadlift/Abs
Thank you revchad!
I hate asking alot of questions, but since there is two of each main lift, with an accessory exercise, does that mean I have to pick from one of them?
Basically im asking, do I do everything that is listed or just one of each for accessory work?
NEVERMIND!
I understand now, thank you for providing the link.
Every time I think about not progressing fast enough on 5/3/1, I step back and wonder what my lifts would look like now, had I added 10/5 lbs every month since I started lifting, instead of fucking around.
Not sure if i have posted this already in the thread, but look at is as a glowing recommendation for slow steady progression. I chose, due to being in season for rugby here in the UK, to only add 5lbs to my lower body lifts as well as the upper body ones. In 6 cycles I added 44lbs to my deadlift. Simple and effective.
for Kalle or Malonetd or anyone who has used 5/3/1 for strongman:
How did you go about your different cycles and operating on the deloads? If I am doing 5/3/1 on Incline, sq/dl (alternating weekly), and log clean & press, how do your events and accessory lifts change when you come to a deload.
Also, take a peek at the Training for Strongman thread as I posted a 5/3/1 & Strongman hybrid I wanted some advice on Forums - T Nation - The World's Trusted Community for Elite Fitness
Particularly alternating squats and deadlifts and doing either a row or pullup variation only once a week as well.
[quote]coolnatedawg wrote:
for Kalle or Malonetd or anyone who has used 5/3/1 for strongman:
How did you go about your different cycles and operating on the deloads? If I am doing 5/3/1 on Incline, sq/dl (alternating weekly), and log clean & press, how do your events and accessory lifts change when you come to a deload.
Also, take a peek at the Training for Strongman thread as I posted a 5/3/1 & Strongman hybrid I wanted some advice on Forums - T Nation - The World's Trusted Community for Elite Fitness
Particularly alternating squats and deadlifts and doing either a row or pullup variation only once a week as well.[/quote]
The first time I did 5/3/1 for my deadlift and log press as I had a log press and a car deadlift coming up in a comp. I put my squat on the back burner for awhile and just hit front squats every now and than. This cycle I was training extremely hard and skipped the deload for 2 cycles. I do not recommend this. It worked for me and I got through it made great progress but I hit a wall hard. I think if your going to deload than deload everything. Do some lighter medleys and call it good. A deload followed by a Saturday of heavy events will most of the time just set you back.
I think alternating squats and deadlifts week to week is the way to go and when I have a comp coming up I will give that a try. (right now I am just lifting trying to regain some strength post injury) I’ve also considered throwing some events as the accessory for the main movement. I think you should row and do pull ups twice a week but thats me. Strongman is all about having a strong back.
A couple things to consider is
your current strength levels: especially relative to the competition coming up.
If the weights are easy for you in the upcoming comp than training those events will take less out of you.
Are you training for a specific comp or just like strongman style training?
What are the events of the comp you are training for?
more static? max weight? reps? Medleys? Depending on that you should structure your current training program differently. Usually every strongman comp has some sort of deadlift and some sort of over head so train both of those with 5/3/1 that only leaves 3 other events to worry about (usually)
Hope that makes sense I tend to ramble.
[quote]Kalle wrote:
coolnatedawg wrote:
for Kalle or Malonetd or anyone who has used 5/3/1 for strongman:
How did you go about your different cycles and operating on the deloads? If I am doing 5/3/1 on Incline, sq/dl (alternating weekly), and log clean & press, how do your events and accessory lifts change when you come to a deload.
Also, take a peek at the Training for Strongman thread as I posted a 5/3/1 & Strongman hybrid I wanted some advice on Forums - T Nation - The World's Trusted Community for Elite Fitness
Particularly alternating squats and deadlifts and doing either a row or pullup variation only once a week as well.
The first time I did 5/3/1 for my deadlift and log press as I had a log press and a car deadlift coming up in a comp. I put my squat on the back burner for awhile and just hit front squats every now and than. This cycle I was training extremely hard and skipped the deload for 2 cycles. I do not recommend this. It worked for me and I got through it made great progress but I hit a wall hard. I think if your going to deload than deload everything. Do some lighter medleys and call it good. A deload followed by a Saturday of heavy events will most of the time just set you back.
I think alternating squats and deadlifts week to week is the way to go and when I have a comp coming up I will give that a try. (right now I am just lifting trying to regain some strength post injury) I’ve also considered throwing some events as the accessory for the main movement. I think you should row and do pull ups twice a week but thats me. Strongman is all about having a strong back.
A couple things to consider is
your current strength levels: especially relative to the competition coming up.
If the weights are easy for you in the upcoming comp than training those events will take less out of you.
Are you training for a specific comp or just like strongman style training?
What are the events of the comp you are training for?
more static? max weight? reps? Medleys? Depending on that you should structure your current training program differently. Usually every strongman comp has some sort of deadlift and some sort of over head so train both of those with 5/3/1 that only leaves 3 other events to worry about (usually)
Hope that makes sense I tend to ramble. [/quote]
Kalle,
What you said made a lot of sense. I will do a full deload when those weeks approach. Do you suggest 2x rows and 2x pullups a week, or just 2 back movements over the week? I very much agree that the back is critical to success in SM.
I have not chosen a competition yet as there are none listed later than February on the site and I feel I need more time to transition and make appropriate gains. I am trying to improve on the typical lifts I see (stones, farmers, deadlifts, and log), and I feel 5/3/1 might be a great way to do this.
Thanks for your help. I get an idea of some of the things I can do.
On my first cycle. Yesterday, I had squats. Hadn’t done back squats in a while so didn’t go crazy with the weight. My final heavy squat was 100kg. Didn’t sound too bad, till I did 15 reps. I’m pretty I could’ve pulled out a couple more on top of that.
Doesn’t sound like much to some of you, but I’m pretty happy with it. Today, I need to go shopping for some shit. I don’t want to. My legs feel like lead. But come next week, I’ll do it again.
[quote]coolnatedawg wrote:
Kalle wrote:
coolnatedawg wrote:
for Kalle or Malonetd or anyone who has used 5/3/1 for strongman:
How did you go about your different cycles and operating on the deloads? If I am doing 5/3/1 on Incline, sq/dl (alternating weekly), and log clean & press, how do your events and accessory lifts change when you come to a deload.
Also, take a peek at the Training for Strongman thread as I posted a 5/3/1 & Strongman hybrid I wanted some advice on Forums - T Nation - The World's Trusted Community for Elite Fitness
Particularly alternating squats and deadlifts and doing either a row or pullup variation only once a week as well.
The first time I did 5/3/1 for my deadlift and log press as I had a log press and a car deadlift coming up in a comp. I put my squat on the back burner for awhile and just hit front squats every now and than. This cycle I was training extremely hard and skipped the deload for 2 cycles. I do not recommend this. It worked for me and I got through it made great progress but I hit a wall hard. I think if your going to deload than deload everything. Do some lighter medleys and call it good. A deload followed by a Saturday of heavy events will most of the time just set you back.
I think alternating squats and deadlifts week to week is the way to go and when I have a comp coming up I will give that a try. (right now I am just lifting trying to regain some strength post injury) I’ve also considered throwing some events as the accessory for the main movement. I think you should row and do pull ups twice a week but thats me. Strongman is all about having a strong back.
A couple things to consider is
your current strength levels: especially relative to the competition coming up.
If the weights are easy for you in the upcoming comp than training those events will take less out of you.
Are you training for a specific comp or just like strongman style training?
What are the events of the comp you are training for?
more static? max weight? reps? Medleys? Depending on that you should structure your current training program differently. Usually every strongman comp has some sort of deadlift and some sort of over head so train both of those with 5/3/1 that only leaves 3 other events to worry about (usually)
Hope that makes sense I tend to ramble.
Kalle,
What you said made a lot of sense. I will do a full deload when those weeks approach. Do you suggest 2x rows and 2x pullups a week, or just 2 back movements over the week? I very much agree that the back is critical to success in SM.
I have not chosen a competition yet as there are none listed later than February on the site and I feel I need more time to transition and make appropriate gains. I am trying to improve on the typical lifts I see (stones, farmers, deadlifts, and log), and I feel 5/3/1 might be a great way to do this.
Thanks for your help. I get an idea of some of the things I can do.[/quote]
2 back movements over the week is what I go with. People sometimes don’t realize that just about every strongman event taxes the back. Including the extra work from log or axle clean.
I think 5/3/1 works very well for strongman if anything it manages me from overtraing better as I don’t go for maxes as much. Very easy to overtrain when throwing in heavy events. Even if you are not going to compete in the upcoming comps in your area I suggest looking at the events and past events as certain events seem to be more prevalent in different areas.
I just started the program and doing the 3 days a week program.
Lifts w/10% deducted
MP 150
DL 375
BP 240
SQ 270(going much lighter on this lift for awhile)
Todays workout(all in lbs):
MP 95x5, 110x5, 125x8
Ring dips: BWx20x2
Kroc row: 50x10, 60x10, 70x21
Incline situps: bwx20, 10+bwx10x2
Felt pretty good overall. Granted I have had a 4 week layoff of lifting(only conditioning). Decided to not overdue the volume or the weight on my assistance due to a past injury sustained 2 months ago. Will build gradually as time goes on.
What type of “diet” are you guys using while on 531? I know Jim says to drink a gallon of milk aday if looking to get huge. Alot of guys are talking about the Anabolic Diet. The only prob I have with the AD is that I cant have my milk, and since I have upped it (not quite a gallon, yet) my weight has gone up, recovery is great (might be due to the 531 plan), strength is increasing, and have gotten alil fatter (wife says I now have love handles, I just say hey its my winter bulk).
[quote]HUNTER13 wrote:
What type of “diet” are you guys using while on 531? I know Jim says to drink a gallon of milk aday if looking to get huge. Alot of guys are talking about the Anabolic Diet. The only prob I have with the AD is that I cant have my milk, and since I have upped it (not quite a gallon, yet) my weight has gone up, recovery is great (might be due to the 531 plan), strength is increasing, and have gotten alil fatter (wife says I now have love handles, I just say hey its my winter bulk). [/quote]
I am a big proponent of milk for gaining weight but only if someone isn’t predisposed for fat gain either because of 1. Natural tendency for fatness 2. Inability to train hard (pussitis).
Most definitely not trying to keep you skinny or dissuade you; just make sure you’re not getting fat for fat’s sake, believe me I’ve done it. What’s your strength look like? How much do you weight and where’s your total at ballpark?
[quote]Doenitz79 wrote:
Anyone re-did a cycle before as you think that load progression is too fast?
I just completed a 4th cycle of front squats.
For the first 3 cycles,the last sets usually went like this:
1st week:9-10 reps
2nd week:7-8 reps
3rd week:5-7 reps
And these sets were 90-95% effort,with probably a rep more left in the tank.
But for the 4th cycle,it was like this:
1st week:6 reps
2nd week:5 reps
3rd week:3 reps
These sets felt like 101% efforts.
Should I re-do this cycle? Or should I progress?
If I progress as scheduled,the 1st week’s load for the new cycle is my previous 5RM,think I will barely get 5 reps with it etc…Basically I think it would be too heavy for me to get more than 5 reps.[/quote]
I did the Week 1 sets/reps as stipulated-didnt lessen the load or redo the previous cycle…and got 6 reps.
I will continue with the increased loads for this new cycle.
Let’s see how things work out.
[quote]HUNTER13 wrote:
What type of “diet” are you guys using while on 531? I know Jim says to drink a gallon of milk aday if looking to get huge. Alot of guys are talking about the Anabolic Diet. The only prob I have with the AD is that I cant have my milk, and since I have upped it (not quite a gallon, yet) my weight has gone up, recovery is great (might be due to the 531 plan), strength is increasing, and have gotten alil fatter (wife says I now have love handles, I just say hey its my winter bulk). [/quote]
i have my squat and dead sessions in the AM on the same days as when i have rugby training at the club in the PM. On those days i just fucking eat everything i can get my hands on. Upper body days i eat a little less, on non training days i eat even less than that.