why is wsfsb 3 bad when combined with 5/3/1 program. Using the volume from wsfsb and percentages for the main excercise?
I’m becoming more and more interested in this program and I’m thinking of starting it in january. (Don’t worry, if I decide to go for it I will buy the book!) I have a problem though, I can’t bench well due to an injury so I’d might end up having to bastardize the program. I had a pec tear a while ago that probably required surgery but my physiotherapist told me it’s not something they’d operate on since it doesn’t hinder my day to day life.
Later I found out that they probably could’ve fixed it but now it’s too late. 
If you read something in the news about the vicious murder of a physiotherapist in Sweden, that might be my doing… 
It’s a good lesson though, ALWAYS get a second opinion, actually, get a third too.
Anyway, I’ve tried going hard on bench and dips in the past but I always end up hurting from it. I’m thinking about splitting the upper body into push and pull with some light benching on the pulling day.
[quote]irishlifting wrote:
Just want to throw a question out to jim and you guy’s who are 5/3/1’n towards powerlifting. I plan on taking part in a couple of meets this year and although my 1RM is not the sole purpose of my training I have to know were i’m at if I want to compete. I’ve tried the suggested 1RM practice as per the manual and found that my 1RM actually decreased slightly in both Squat and bench. Do you guys have any other suggestions on how to approach 1RM’s as I havent tried in 6 cycles and like I said still cant workout the reason for the decrease as all my mains lifts are improving each cycle. Just as a side note I only ever attempt to really max out once a month. All advice from you competing PL’s greatly appreciated.
Cheers in advance
Irish.
[/quote]
I’ve struggled with this too as I’ve decided to do two competitions coming up in January and February. What I think I’m going to do is just open with 90% of my training max (which is about 90% of my 1RM). I guess that makes it 81% of my 1RM.
Since I’m optimistic that my true 1RM is higher than my 5-3-1 1RM (from the calculations anyway), I think this is conservative enough for a first meet to get my feet wet and make sure I at least get on the board with each of my lifts. From there I will probably move on to my Training Max for the second lift, and go balls to the wall and try to hit a new PR for the third lift.
I’ve also read that you should open with a weight that you could do 3 times if you were sick with the flu. So I’ll probably fool around a couple weeks before my first competition to fine tune it, but I think my numbers will be a good starting point.
Let us know what you end up doing, I’m sure there are others with the same question.
[quote]VTBalla34 wrote:
[quote]irishlifting wrote:
Just want to throw a question out to jim and you guy’s who are 5/3/1’n towards powerlifting. I plan on taking part in a couple of meets this year and although my 1RM is not the sole purpose of my training I have to know were i’m at if I want to compete. I’ve tried the suggested 1RM practice as per the manual and found that my 1RM actually decreased slightly in both Squat and bench. Do you guys have any other suggestions on how to approach 1RM’s as I havent tried in 6 cycles and like I said still cant workout the reason for the decrease as all my mains lifts are improving each cycle. Just as a side note I only ever attempt to really max out once a month. All advice from you competing PL’s greatly appreciated.
Cheers in advance
Irish.
[/quote]
I’ve struggled with this too as I’ve decided to do two competitions coming up in January and February. What I think I’m going to do is just open with 90% of my training max (which is about 90% of my 1RM). I guess that makes it 81% of my 1RM.
Since I’m optimistic that my true 1RM is higher than my 5-3-1 1RM (from the calculations anyway), I think this is conservative enough for a first meet to get my feet wet and make sure I at least get on the board with each of my lifts. From there I will probably move on to my Training Max for the second lift, and go balls to the wall and try to hit a new PR for the third lift.
I’ve also read that you should open with a weight that you could do 3 times if you were sick with the flu. So I’ll probably fool around a couple weeks before my first competition to fine tune it, but I think my numbers will be a good starting point.
Let us know what you end up doing, I’m sure there are others with the same question.[/quote]
Hey fellas, I saw a very similar question over at elitefts.com that was answered by Matt Rhodes. he said to do your weeks 333/555/531/deload, and on the 333 and 531 weeks, do not max reps, but work up to a heavy single. I have been toying with the idea of taking heavy singles once per month, but I am not sure if I am going to do it, or just stay straight with the program.
[quote]Matsa wrote:
I’m becoming more and more interested in this program and I’m thinking of starting it in january. (Don’t worry, if I decide to go for it I will buy the book!) I have a problem though, I can’t bench well due to an injury so I’d might end up having to bastardize the program. I had a pec tear a while ago that probably required surgery but my physiotherapist told me it’s not something they’d operate on since it doesn’t hinder my day to day life.
Later I found out that they probably could’ve fixed it but now it’s too late. If you read something in the news about the vicious murder of a physiotherapist in Sweden, that might be my doing… It’s a good lesson though, ALWAYS get a second opinion, actually, get a third too.
Anyway, I’ve tried going hard on bench and dips in the past but I always end up hurting from it. I’m thinking about splitting the upper body into push and pull with some light benching on the pulling day.[/quote]
Obvioulsy the ideal choice would be to follow the program as written. But if you are hurt, then you can only do what your injury allows. IMO what you suggest makes sense. You could do 5/3/1 weighted chins on the “Bench” day but be sure to factor your bodyweight into the calculations.
[quote]mjnewland wrote:
[quote]VTBalla34 wrote:
[quote]irishlifting wrote:
Just want to throw a question out to jim and you guy’s who are 5/3/1’n towards powerlifting. I plan on taking part in a couple of meets this year and although my 1RM is not the sole purpose of my training I have to know were i’m at if I want to compete. I’ve tried the suggested 1RM practice as per the manual and found that my 1RM actually decreased slightly in both Squat and bench. Do you guys have any other suggestions on how to approach 1RM’s as I havent tried in 6 cycles and like I said still cant workout the reason for the decrease as all my mains lifts are improving each cycle. Just as a side note I only ever attempt to really max out once a month. All advice from you competing PL’s greatly appreciated.
Cheers in advance
Irish.
[/quote]
I’ve struggled with this too as I’ve decided to do two competitions coming up in January and February. What I think I’m going to do is just open with 90% of my training max (which is about 90% of my 1RM). I guess that makes it 81% of my 1RM.
Since I’m optimistic that my true 1RM is higher than my 5-3-1 1RM (from the calculations anyway), I think this is conservative enough for a first meet to get my feet wet and make sure I at least get on the board with each of my lifts. From there I will probably move on to my Training Max for the second lift, and go balls to the wall and try to hit a new PR for the third lift.
I’ve also read that you should open with a weight that you could do 3 times if you were sick with the flu. So I’ll probably fool around a couple weeks before my first competition to fine tune it, but I think my numbers will be a good starting point.
Let us know what you end up doing, I’m sure there are others with the same question.[/quote]
Hey fellas, I saw a very similar question over at elitefts.com that was answered by Matt Rhodes. he said to do your weeks 333/555/531/deload, and on the 333 and 531 weeks, do not max reps, but work up to a heavy single. I have been toying with the idea of taking heavy singles once per month, but I am not sure if I am going to do it, or just stay straight with the program. [/quote]
Think I might give this a go, if it came from elite then its always a good place to start cheers for the advice.
[quote]irishlifting wrote:
[quote]mjnewland wrote:
[quote]VTBalla34 wrote:
[quote]irishlifting wrote:
Just want to throw a question out to jim and you guy’s who are 5/3/1’n towards powerlifting. I plan on taking part in a couple of meets this year and although my 1RM is not the sole purpose of my training I have to know were i’m at if I want to compete. I’ve tried the suggested 1RM practice as per the manual and found that my 1RM actually decreased slightly in both Squat and bench. Do you guys have any other suggestions on how to approach 1RM’s as I havent tried in 6 cycles and like I said still cant workout the reason for the decrease as all my mains lifts are improving each cycle. Just as a side note I only ever attempt to really max out once a month. All advice from you competing PL’s greatly appreciated.
Cheers in advance
Irish.
[/quote]
I’ve struggled with this too as I’ve decided to do two competitions coming up in January and February. What I think I’m going to do is just open with 90% of my training max (which is about 90% of my 1RM). I guess that makes it 81% of my 1RM.
Since I’m optimistic that my true 1RM is higher than my 5-3-1 1RM (from the calculations anyway), I think this is conservative enough for a first meet to get my feet wet and make sure I at least get on the board with each of my lifts. From there I will probably move on to my Training Max for the second lift, and go balls to the wall and try to hit a new PR for the third lift.
I’ve also read that you should open with a weight that you could do 3 times if you were sick with the flu. So I’ll probably fool around a couple weeks before my first competition to fine tune it, but I think my numbers will be a good starting point.
Let us know what you end up doing, I’m sure there are others with the same question.[/quote]
Hey fellas, I saw a very similar question over at elitefts.com that was answered by Matt Rhodes. he said to do your weeks 333/555/531/deload, and on the 333 and 531 weeks, do not max reps, but work up to a heavy single. I have been toying with the idea of taking heavy singles once per month, but I am not sure if I am going to do it, or just stay straight with the program. [/quote]
Think I might give this a go, if it came from elite then its always a good place to start cheers for the advice.
[/quote]
I kind of started experimenting with heavy singles on my last cycle. I will probably stick to it on just week 1 as part of the assistance work after finishing the 5/5/5 sets. This way its not close to your heaviest week 3 which is close to a single already for some people.
if i start doing the BBB, and im doing pushpress instead of MP, should i also do the BBB as pushpress? or do mp for that…
On your deadlift days do any of you use a double overhand grip for your top set. I’ve been using it; and this last 3+ Day It was definately my grip giving out. On rep eleven I was barely holding onto the bar with three nearly fully extended fingers. I’d assume this problem would be even more pronounced on my 1+ day next week. Will my grip catch up fast or should I switch to a mixed grip. I’m new to pulling deadlifts for high reps so I could just have a lot of catching up to do.
[quote]Smith K wrote:
On your deadlift days do any of you use a double overhand grip for your top set. I’ve been using it; and this last 3+ Day It was definately my grip giving out. On rep eleven I was barely holding onto the bar with three nearly fully extended fingers. I’d assume this problem would be even more pronounced on my 1+ day next week. Will my grip catch up fast or should I switch to a mixed grip. I’m new to pulling deadlifts for high reps so I could just have a lot of catching up to do.[/quote]
Switch to a mixed grip when it gets heavy. You really don’t want your grip to be an issue on the money set, it’ll cheat you of more reps than you might think.
[quote]Smith K wrote:
On your deadlift days do any of you use a double overhand grip for your top set. I’ve been using it; and this last 3+ Day It was definately my grip giving out. On rep eleven I was barely holding onto the bar with three nearly fully extended fingers. I’d assume this problem would be even more pronounced on my 1+ day next week. Will my grip catch up fast or should I switch to a mixed grip. I’m new to pulling deadlifts for high reps so I could just have a lot of catching up to do.[/quote]
I use double overhand for everything except my top set, including using double overhand for BBB sets. This seems to work for me to build my grip while avoiding my grip giving out on the top set.
well.
for OHP day i did
5/5/12 pushpress
5x10 50% of my MP
5x10 bw dips
i really liked it, really felt like my shoulders got murdered.
[quote]revchad wrote:
[quote]Smith K wrote:
On your deadlift days do any of you use a double overhand grip for your top set. I’ve been using it; and this last 3+ Day It was definately my grip giving out. On rep eleven I was barely holding onto the bar with three nearly fully extended fingers. I’d assume this problem would be even more pronounced on my 1+ day next week. Will my grip catch up fast or should I switch to a mixed grip. I’m new to pulling deadlifts for high reps so I could just have a lot of catching up to do.[/quote]
I use double overhand for everything except my top set, including using double overhand for BBB sets. This seems to work for me to build my grip while avoiding my grip giving out on the top set.[/quote]
I never used a mixed grip, and I don’t anticipate needing to until I am over 500+. I figure it will be better for me to ride the double overhand as long as I can to build my grip strength then switch over when I need to.
I’m not sure mixing the two is a good idea if you are training for a PL competition as you want to be as neurologically efficient in the style you pull in competition as possible. But if you’re not competing, I guess mixing them up isn’t a bad idea.
New year, new spreadsheet. After a few cycles I got annoyed by the more cluttered spreadsheet I used previously, which had BBB assistance percentages and movements, too.
If anyone has ideas to make it even simpler, please post. Here’s the new one.
Hey guys I’ve skimmed through this thread and I have a few questions.
-
When doing conditioning (sprinting, pushing prowler etc) how long do you do it for? (I was thinking 5-10 minutes)?
-
Should it be done after a workout (I was thinking of doing it after my leg workouts)?
-
Would hitting a heavy bag work as conditioning too, as long as I don’t just stand there and throw jabs?
Thanks
Nik
For bench assistance work, would lower rep (3-6 reps) either foam presses or 4 and 5 board presses be a good exercise?
on my 1st cylce of 5/3/1 and loving it so far. About to start my 3rd week. Anyways to get to the 100 chins a week, is there anything negative about maybe doing a couple sets of 10 or so on 1 of the lower body days to help get there?
on my 1st cylce of 5/3/1 and loving it so far. About to start my 3rd week. Anyways to get to the 100 chins a week, is there anything negative about maybe doing a couple sets of 10 or so on 1 of the lower body days to help get there?
Today I started this program and the Military press was my first lift. As I am a beginner my training max was 74, however I feel I may have over-estimated my ability as I only performed 8 reps on my final set which was 65 X 5+ (85% X 5+), only three more than the minimum. Also, I struggled on the Boring but Big template. My sets looked like this - 75% X 10 75% X 5 (Could only do 5) 60% X 10 60% X 10 and 50% X 5 (My shoulders felt completely wiped out)
Since I failed to hit 10 reps on some lifts, do you think I am lifting too much for my strength? Or should I have lowered the percentages on the boring but big section?
On boring but big, for your accessory lift do for 5 sets of 10 at 50% of your max.