Jim or anyone else who is knowledgeble on 5/3/1.
I apologize if i somehow missed or misunderstood this. I know on the last working set you do as many as you can, is that still the same on deload week?
Thanks in advance
Deload is deload. Just do the reps and go have a nice day.
[quote]dez6485 wrote:
Jim,
Got a problem, I’m thinking it is centered around my squat. My squat has been sucking worse than usual lately, just really really sucking. It also seems like my leg drive on deads sucks too. So I’m thinking that if I fix the squat, ill improve my leg drive on the deadlift at the same time. I intend to re-set both my squat and deadlift training maxes.
Do you have suggestions for assistance work specific to leg drive in the deadlift? I pull conventional. I don’t know what’s going on, everything was going well for a while, somehow got off course, just need to get moving back in the right direction.
If you need more/other info, let me know.
Thanks[/quote]
I’m not Jim obviously… but have you ever videotaped your sets and analyzed them? I analyze mine while lifting. Basically, film a set, review it, then do another set… That helps me tremendously. If you haven’t read starting strength, you may need to. It is the best book I’ve seen that goes into how to perform squats. There is also a DVD available that shows actual hands on squat instruction.
If your form is on then I suggest the boring but big template. 5x10 on deads is TOUGH. If you can’t do it at first, start with 2 or 3x10 and add the sets in over time until you get to 5x10. It never hurts to practice form and if you are doing 60+ reps a training session of a lift, you will get better at it because of synaptic facilitation (the more you do it, the better you get at it)
Just finished five cycles of front squats.
For my last cycle,I got 5,4,3 reps on the last sets of each week.
Do I go to the next cycle as planned? Looking at the loads for the 6th cycle,I think I can at least attain just the prescribed reps or maybe 5,4,2 the three weeks…
Or I reset my max?
Im not Jim but i will reset Doenitz, if you have a bad day you might not get the minimum reps…
Jim,
Had time to kill, what do you think of my idea?
Front view!
Is there a way to incorporate variations of the big lifts into the program without substituting them for the main lifts? I would like to incorporate these but was unsure how to do it without making them the main lifts. Some of the exercises I was thinking of were: Box Squats, Front Squats, Bench or military presses from pins, Deadlifts from a deficit, Board Presses, and rack deadlifts.
- Would adding these after the main lifts take away from the main lifts?
- Would it be possible to lift heavy for assistance work, too, instead of around 10 reps?
Obviously I would not add all of these into one cycle because of the volume but was looking for any ideas on how they can be incorporated. Has anyone tried anything like this?
Thanks
[quote]FlyersFan18 wrote:
Is there a way to incorporate variations of the big lifts into the program without substituting them for the main lifts? I would like to incorporate these but was unsure how to do it without making them the main lifts. Some of the exercises I was thinking of were: Box Squats, Front Squats, Bench or military presses from pins, Deadlifts from a deficit, Board Presses, and rack deadlifts.
- Would adding these after the main lifts take away from the main lifts?
- Would it be possible to lift heavy for assistance work, too, instead of around 10 reps?
Obviously I would not add all of these into one cycle because of the volume but was looking for any ideas on how they can be incorporated. Has anyone tried anything like this?
Thanks[/quote]
Try it and see. If it doesn’t work or you are not recovering, take it out. I have used 5-3-1 back squat, then worked up to a heavy single Zercher, then used front squats for BBB. This worked well for me for a few cycles.
[quote]crankMAN wrote:
Front view![/quote]
I like it, but why do you have the word “the” in there?
[quote]OBoile wrote:
[quote]crankMAN wrote:
Front view![/quote]
I like it, but why do you have the word “the” in there?[/quote]
my mistake!!
Does anybody else find themselves so sore after squats that when it comes time for deadlifts you seriously struggle through the workout? I just finished my first cycle and each time it came to pull, I was still sore from squatting. I squatted 445 for 6 on Tuesday. I was still wicked sore today.
I’m considering “going for it” on the final set every other week for the squat and pull so that I’m only doing max reps on one per week. For instance, week one I’d hit as many reps as I can on the squat but only the prescribed reps on the pull. Week two I’d do the prescribed reps on the squat and then as many as I can on the pull. Thoughts?
I got really really sore my first week as well (still do every now and again)
Just work through it, imo. Maybe stick to the prescribed reps this week and then next week go for it on deads, you’ll get used to it.
My quads are sometimes still sore by the time deadlifts roll around. It usually doesn’t affect me at all; I get very little quad involvement in my deadlift.
Guess I should throw up a post I here since I just started up with 5/3/1. How many of you guys are using belts for your main lifts? I’m just trying to up my main lifts over the winter with the goal of doing some kind of PL or Strongman comp next summer and I am wondering if I should be training with a belt.
[quote]curtismayhem wrote:
Guess I should throw up a post I here since I just started up with 5/3/1. How many of you guys are using belts for your main lifts? I’m just trying to up my main lifts over the winter with the goal of doing some kind of PL or Strongman comp next summer and I am wondering if I should be training with a belt. [/quote]
I generally use one for my heaviest set of Sqauts/Deadlifts. I see nothing wrong with it, I find it much easier to engage my abs and brace my lower back with a belt on than without - its just one less thing I have to be consciously thinking of while Im trying to lift a heavy weight.
Are there any draw backs to using a belt? Im pretty sure its ok…
[quote]burt128 wrote:
Does anybody else find themselves so sore after squats that when it comes time for deadlifts you seriously struggle through the workout? I just finished my first cycle and each time it came to pull, I was still sore from squatting. I squatted 445 for 6 on Tuesday. I was still wicked sore today.
I’m considering “going for it” on the final set every other week for the squat and pull so that I’m only doing max reps on one per week. For instance, week one I’d hit as many reps as I can on the squat but only the prescribed reps on the pull. Week two I’d do the prescribed reps on the squat and then as many as I can on the pull. Thoughts? [/quote]
im not as advanced as you (therefore youv got more to recover from) but are you doing squats earlier in the week than deads?
when i started in september, i did combined MP/Dead and Bench/Squat bout 3 times a week, recovery no problem. these past three weeks i have been doing squat,bench,dead,mp (weds off). i have had a constant lowerback pump and overall LB soreness due to leg drive in deads (15rep PR with 85% squats AND deads last week+ 25rep squatPR!). its too much, so im switching to how its laid out in the book x4 a week.
point is maybe deads first in the week?
[quote]burt128 wrote:
Does anybody else find themselves so sore after squats that when it comes time for deadlifts you seriously struggle through the workout? I just finished my first cycle and each time it came to pull, I was still sore from squatting. I squatted 445 for 6 on Tuesday. I was still wicked sore today.
I’m considering “going for it” on the final set every other week for the squat and pull so that I’m only doing max reps on one per week. For instance, week one I’d hit as many reps as I can on the squat but only the prescribed reps on the pull. Week two I’d do the prescribed reps on the squat and then as many as I can on the pull. Thoughts? [/quote]
was 445x6 done on 5/3/1 week?
If you finished the cycle, make sure you deloaded. With the weight you’re moving, I like the idea of maxing deads one week and getting the prescribed on squats, then max reps on squats and prescribed on deads the next week. When the weights are heavier, you need to pick your battles.
[quote]curtismayhem wrote:
Guess I should throw up a post I here since I just started up with 5/3/1. How many of you guys are using belts for your main lifts? I’m just trying to up my main lifts over the winter with the goal of doing some kind of PL or Strongman comp next summer and I am wondering if I should be training with a belt. [/quote]
I’m new to 5/3/1 and I’m using it to get back to DL & SQ, had ~12 year lay off (L5S1 disc issues). Anyway I’m beltless at the mo’ (last DL was 140kgx13, last front Sq was 77.5kgx7) but the belt is always in the bag, I’ll use it when I feel the need. Mind you I think the reps will need to be around 5 or less, I can’t breathe without a belt when I’m doing 12+ reps.
[quote]crankMAN wrote:
Front view![/quote]
Awesome. I have a N.O.V design already worked up and will have a limited run of shirts (probably 100). I also have some 5/3/1 shirts I’m making in a limited run (200 probably). The N.O.V. shirts are a bit…not for everyone…thus the limited run.
They only come in one size, XL. So either lose weight or get bigger.