[quote]TheDudeAbides wrote:
I just finished cycle 13.
Squat and deadlift have progressed very well and keep progressing. Bench and military press, not so much.
Have any of you mixed things up and are doing something different for those lifts? Yes I have reset already. I do good for a couple cycles then start to slow again.
I’m considering doing SS or Starr for upper body. Thoughts?[/quote]
I am the same upper body - slow if any improvement, DL+Squat=great,
i am implementing more triceps work - at least one extension like pushdown or ez-bar or something(not kickbacks ;))
and i found that dips dont help my bench! i was doing +100lbs for 5 and my bench didnt move…
[/quote]
Odd, huh.
So does 5/3/1 have the right amount of volume for squat and deadlift, but not enough (or too much) for military and bench?
[quote]Fvm_99 wrote:
Q: Besides “ramping up” towards your all-out work set is it ok to do a supra-maximal walkout to realy prime your CNS. tried it today and during my last workset of squats it fellt like i had nothing on my back.
like this:
----warm-up—
540%
550%
560%
----worksets—
565%
575%
31*150/160% walkout
and BAM 5+*85%
doing good or fucking up?[/quote]
If it doesn’t take away from your working set, why not. Just because it has been published, does not make it perfect. Sometimes I will break up the warm up sets to prevent fatigue and work on explosiveness.
[quote]Fvm_99 wrote:
Q: Besides “ramping up” towards your all-out work set is it ok to do a supra-maximal walkout to realy prime your CNS. tried it today and during my last workset of squats it fellt like i had nothing on my back.
like this:
----warm-up—
540%
550%
560%
----worksets—
565%
575%
31*150/160% walkout
and BAM 5+*85%
doing good or fucking up?[/quote]
If it doesn’t take away from your working set, why not. Just because it has been published, does not make it perfect. Sometimes I will break up the warm up sets to prevent fatigue and work on explosiveness. [/quote]
[quote]TheDudeAbides wrote:
For some reason I thought you have been doing 5/3/1 longer than me. Check your calendar again So you’re doing more chest/tricep work as well.
How about:
add flat db press on MP day
add seated db press on BP day
I never really get anything out of tricep extensions. I’m interested in doing heavy singles. Typically, I get 10-12 reps on the first wave of both lifts. I might be getting burned out by all the high reps (which has been working for squat and deadlift) Maybe if I explosively do the minimum reps, then do other explosive work. Just thinking.
My best military and bench gains were when I was doing SS, so sets of 5. Perhaps I respond better to lower volume, more frequency.[/quote]
Maybe I have been doing it longer. I don’t know. I do know my first few cycles were so basardized, that I don’t really count them as 531. I still changed some things, but not as blindly and stupidly as my first few runs through.
The longer I do this, the more I’m seeing the need to pick the battles as far as the AMRAP sets go. I cut a lot of my sets short now and work on a few singles or hammer the assistance work. I’ve even thought about adding some speed work, but Jim has been pretty adamant about not doing so. I still might give it a run in the future depending on how the things I’m trying now work out.
[quote]TheDudeAbides wrote:
I just finished cycle 13.
Squat and deadlift have progressed very well and keep progressing. Bench and military press, not so much.
Have any of you mixed things up and are doing something different for those lifts? Yes I have reset already. I do good for a couple cycles then start to slow again.
I’m considering doing SS or Starr for upper body. Thoughts?[/quote]
I am the same upper body - slow if any improvement, DL+Squat=great,
i am implementing more triceps work - at least one extension like pushdown or ez-bar or something(not kickbacks ;))
and i found that dips dont help my bench! i was doing +100lbs for 5 and my bench didnt move…
[/quote]
Odd, huh.
So does 5/3/1 have the right amount of volume for squat and deadlift, but not enough (or too much) for military and bench?[/quote]
I think you may have tuched on something here I posted a couple of pages back about going for 1RM’s particularly bench I went this cycle for 3X3 first week, 3X5 on second week and 5/3/1 third week and I gotta be honest my triceps shoulders back etc have gotta seriously stronger and my squat & deadlift have jumped nearly 80 pounds each but my bench is falling to shit I couldnt move a weight tonight that I was getting easy last year something is fucked up and I dont have any injuries so feels like I’m banging my head against a wall anybody else with similar experiences/ cures!
[quote]Boffin wrote:
ssplit, I think the BBB gives plenty of volume after the 5/3/1 , especially as I do the last set just shy of failure- so I might do 4x10 with a 1x13 at the end. The small plates (0.625kg) help a lot.[/quote]
I think doing some sets at higher intensity (60-80%) will help more than the standard BBB assistance. At least for me, it ends up feeling too light even when I go for failure: the weight just isn’t heavy enough.
In my limited experience, when you are weak in some lift you can get away doing more work at higher weights, and this is also more beneficial than going light. I’m doing this for my next cycle and we’ll see where it takes me.
Anyone else have thoughts on this? Does being weak allow for more volume in higher % of 1RM?
Question on Deload week as I just finished my 1st 3 weeks. Is conditioning OK on deload week? I would think it would be as long as yo dont go crazy with it.
[quote]No_Excuses wrote:
Question on Deload week as I just finished my 1st 3 weeks. Is conditioning OK on deload week? I would think it would be as long as yo dont go crazy with it.
Anybody else pull sumo on 5/3/1?
Thanks[/quote]
Conditioning is good all the time! Soldog on the Over 35 forum pulls sumo … I’m sure others do as well.
[quote]TheDudeAbides wrote:
I just finished cycle 13.
Squat and deadlift have progressed very well and keep progressing. Bench and military press, not so much.
Have any of you mixed things up and are doing something different for those lifts? Yes I have reset already. I do good for a couple cycles then start to slow again.
I’m considering doing SS or Starr for upper body. Thoughts?[/quote]
I am the same upper body - slow if any improvement, DL+Squat=great,
i am implementing more triceps work - at least one extension like pushdown or ez-bar or something(not kickbacks ;))
and i found that dips dont help my bench! i was doing +100lbs for 5 and my bench didnt move…
[/quote]
Odd, huh.
So does 5/3/1 have the right amount of volume for squat and deadlift, but not enough (or too much) for military and bench?[/quote]
I think you may have tuched on something here I posted a couple of pages back about going for 1RM’s particularly bench I went this cycle for 3X3 first week, 3X5 on second week and 5/3/1 third week and I gotta be honest my triceps shoulders back etc have gotta seriously stronger and my squat & deadlift have jumped nearly 80 pounds each but my bench is falling to shit I couldnt move a weight tonight that I was getting easy last year something is fucked up and I dont have any injuries so feels like I’m banging my head against a wall anybody else with similar experiences/ cures! [/quote]
New cycle starts tonight. I’m going to go for the minimums every week. Might even do multiple sets of the top set. I know it’s against the rule, but you have to find out what works.
Jim, my old 1RM are now being banged out for 6 reps and the simlistic approach to conditioning has made a hell of a difference to my fitness in general.
Quite often I’ll just do the main lifts and hit the rep number required but chose my battles and then am amazed at how many reps I can get.
Accessory work-wise I stick to BBB but vary the grip positions a bit.
[quote]No_Excuses wrote:
Question on Deload week as I just finished my 1st 3 weeks. Is conditioning OK on deload week? I would think it would be as long as yo dont go crazy with it.
Anybody else pull sumo on 5/3/1?
Thanks[/quote]
Conditioning is good all the time! Soldog on the Over 35 forum pulls sumo … I’m sure others do as well.[/quote]
I agree. Ensure you keep up your conditioning through out. I actually increase my conditioning during the deload week. I feel that it helps me maintain an athletic mindset.
[quote]evitagen wrote:
I am interested in adding some size to my arms with 5/3/1. My current set up is:
Press/BBB press/chins
Deadlift/BBB front squat/dumbbell shrug/plank
Bench press/dip/dumbbell row
Squat/BBB snatch-grip deadlift on plates/hammer curl/side plank
Suggestions?[/quote]
You already have hammer curls and dips … trade shrugs for barbell or db curls? It really depends on how much time you have. Your exercise selection is close to what I do. If you’re short on time, I would trim up the BBB exercise … only do 3x10 or 3 sets ramped up.
[quote]evitagen wrote:
I am interested in adding some size to my arms with 5/3/1. My current set up is:
Press/BBB press/chins
Deadlift/BBB front squat/dumbbell shrug/plank
Bench press/dip/dumbbell row
Squat/BBB snatch-grip deadlift on plates/hammer curl/side plank
Suggestions?[/quote]
You already have hammer curls and dips … trade shrugs for barbell or db curls? It really depends on how much time you have. Your exercise selection is close to what I do. If you’re short on time, I would trim up the BBB exercise … only do 3x10 or 3 sets ramped up.[/quote]
a bicep variation every lift day? thats not too much?
i’m curious because i love 5/3/1, but i really want bigger arms also. to me it seems like that would be too much on the bi’s. im here to learn tho.
[quote]evitagen wrote:
I am interested in adding some size to my arms with 5/3/1. My current set up is:
Press/BBB press/chins
Deadlift/BBB front squat/dumbbell shrug/plank
Bench press/dip/dumbbell row
Squat/BBB snatch-grip deadlift on plates/hammer curl/side plank
Suggestions?[/quote]
You already have hammer curls and dips … trade shrugs for barbell or db curls? It really depends on how much time you have. Your exercise selection is close to what I do. If you’re short on time, I would trim up the BBB exercise … only do 3x10 or 3 sets ramped up.[/quote]
a bicep variation every lift day? thats not too much?
i’m curious because i love 5/3/1, but i really want bigger arms also. to me it seems like that would be too much on the bi’s. im here to learn tho. [/quote]
I was thinking of hitting biceps and triceps for a total of 3* per week. So I’d just add another bicep movement and another tricep movement (since I’m already doing two presses and dips). I may or may not burn out from extra volume, but my arms will definitely stay the same size if I do nothing.
So you’re doing more chest/tricep work as well.