Jim - this program is great, for example, i did deadlifts 160kg for EASY 5 last night, with only my grip giving out. in september, i couldnt budge this.
[quote]ssplit wrote:
[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?[/quote]
i found at my level, 5x10 for me was at too low a weight to be effeective - 40kg ohp 5x10 just didnt help. so i switched to 5x5 and saw a greater improvement.
[quote]quiksilver6 wrote:
[quote]TheDudeAbides wrote:
[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?[/quote]
Look again. Two days direct bicep work. You may get a slight pump from chins or db rows, but they have never done anything for my arms. Maybe it will work for you. I would ramp up to a top set, goal of 8-12 reps. When you get 10-12 reps, increase the weight next time.
You could probably add another tricep movement on the MP day, but you seem to be bothered by how much direct arm work you need.
You can have both … I don’t understand how that’s a problem? You won’t know if it’s too much until you try. It may be just what you need to fill out your sleeves.
[quote]quiksilver6 wrote:
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]
Try it out and see what happens. Ramping up to a heavy set of 3 or 5 or 8 takes what - 5 minutes?
Afterwards you should do 3 sets of 21s to piss off Wendler.
[quote]quiksilver6 wrote:
[quote]TheDudeAbides wrote:
[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 attached a pic of the template I use, it gives me plenty of time to do a set of 4x10 curls at the end of the upper body days and to do some skipping or hit the punching bag at the end. Only takes me an hour and a bit to complete and if you have time I would recommend it for you as well.
I’ll be starting 5/3/1 week after next, coming off 3 months of WS4SB. I’m switching because mainly, I like the thought of being in and out of the gym in less than an hour, keeps the intensity up, and the easy-to-follow, hard-to-screw-up progress.
Stats:
23 y.o. male, 6’6, 223 lbs. Don’t know body fat, but no visible abs, but I’m definitely not fat either.
Lifts:
Bench: 205x3
Squat: 345x5
Dead: 325x1
Military: Haven’t tested, but my guess is about 135x1.
I’m going to follow the BBB template, and I just wanted some feedback to make sure I’m not royally screwing this up.
Friday:
Squat 5/3/1
Squat 5x10
Good Morning 5x10
Saturday:
Bench 5/3/1
Bench 5x10
Dips 5x10
Thick-bar curls 3x10
Monday:
Deadlift 5/3/1
Deadlift 5x10
DB Rows 5x10
Tuesday:
Military 5/3/1
DB Front Raise 5x10*
DB Lateral Raise 5x10*
DB OHP 5x10*
(*These will be done in a tri-set, like the Delt Triad that was written about here awhile back.)
Chins 5x10
My goals on the program are, obviously, strength and size. Mainly though, I want to get my poundages up on all the big lifts. Eventually, I want to bench 315, squat 450, dead 500 and military 225. Lofty at the moment I know, but if I don’t have goals, I have nothing to work toward.
Thanks for your help guys.
Very Silly question here, bear with me. I’ve decided to give 5/3/1 a go. Love the simplistic, methodical logic behind it.
My first week is complete and here is how each went
Bench (max)(0.95)= 225 For Max rep set hit 1908
Squat (max)(0.95)= 3657
Press (max)(0.95)=1258
Deadlift (max)(0.95)=38510
My question is, I screwed up on the deadlift… Before hitting the gym I copied down (and then did) my projected numbers for week 1 of cycle 3, rather than cycle 1 week 1! So essentially my rep max for every other lift was about 8 reps. Yet Deadlift I accidently used my number for 2 months from now and did several more reps than on the other lifts, ie it was easier than phase 1 of every other lift.
Stupid question to ask but should I say screw it and progress as if I’m already at cycle 3 given the ease or scale back to cycle 1 and basically ignore this error occured?
Clearly a stupid question I ask it for no other reason than to remove ego from the equation!
[quote]jhusk wrote:
I’ll be starting 5/3/1 week after next, coming off 3 months of WS4SB. I’m switching because mainly, I like the thought of being in and out of the gym in less than an hour, keeps the intensity up, and the easy-to-follow, hard-to-screw-up progress.
Stats:
23 y.o. male, 6’6, 223 lbs. Don’t know body fat, but no visible abs, but I’m definitely not fat either.
Lifts:
Bench: 205x3
Squat: 345x5
Dead: 325x1
Military: Haven’t tested, but my guess is about 135x1.
I’m going to follow the BBB template, and I just wanted some feedback to make sure I’m not royally screwing this up.
Friday:
Squat 5/3/1
Squat 5x10
Good Morning 5x10
Saturday:
Bench 5/3/1
Bench 5x10
Dips 5x10
Thick-bar curls 3x10
Monday:
Deadlift 5/3/1
Deadlift 5x10
DB Rows 5x10
Tuesday:
Military 5/3/1
DB Front Raise 5x10*
DB Lateral Raise 5x10*
DB OHP 5x10*
(*These will be done in a tri-set, like the Delt Triad that was written about here awhile back.)
Chins 5x10
My goals on the program are, obviously, strength and size. Mainly though, I want to get my poundages up on all the big lifts. Eventually, I want to bench 315, squat 450, dead 500 and military 225. Lofty at the moment I know, but if I don’t have goals, I have nothing to work toward.
Thanks for your help guys.[/quote]
I think this looks like a fine way to start. You might want to add some hanging leg raises or ab work and conditioning in somewhere, but, then again, you might not. There are a few things I might change, but that is the beauty of 5-3-1, there is more than one way to skin a cat. Try it the way you have it and see if it works for you. You can play with the assistance work as you go along. The main thing is hit the big lifts and don’t over do it at first, and your set up accomplishes just that, IMO.
[quote]jjackkrash wrote:
I think this looks like a fine way to start. You might want to add some hanging leg raises or ab work and conditioning in somewhere, but, then again, you might not. There are a few things I might change, but that is the beauty of 5-3-1, there is more than one way to skin a cat. Try it the way you have it and see if it works for you. You can play with the assistance work as you go along. The main thing is hit the big lifts and don’t over do it at first, and your set up accomplishes just that, IMO.[/quote]
Thanks a lot, jjackkrash. I plan on doing ab work 3x a week at first, and see how that goes, as well as doing some conditioning in the form of car pushes on the off days.
Question for Big Jim or others with lots of competition powerlifting experience.
How do I peak leading up to the competition. Should I try to schedule my workouts so I deload the same week of the competition so I’m fresh for the meet which will be on a Saturday, or should I do something totally different. I’ve been using 5/3/1 since November and getting great results, but I don’t have any competition experience so I’m kind of in the dark on this. Any advice or suggestions on this would be great.
[quote]TheDudeAbides wrote:
[quote]Boffin wrote:
[quote]mjnewland wrote:
only when I can’t get 3 or 4 in a week 8*)
seriously, jim has written much on the 2days/week approach in the q/a over at elitefts.com[/quote]
Yeah, I was just wondering if I was the only one here doing 2 a week regularly (DL+MP then fSQ +BP)[/quote]
I do this occasionally when I’m running short on time or it’s a busy week. Very doable. I prefer MP/SQ, BP/DL. [/quote]
Cheers for the response.
If I have to miss one session I do everything and try to get extra rest afterwards, then I can stay on Schedule.
Normaly for an everything day I’ll:
DL (my strongest lift)
BB Row (never fancied BBB DL)
fSQ (no BBB as I normally would)
BP (no accessory at all)
MP (followed by BBB MP, as I’m so weak the CNS can handle it!)
abs
Face-pull
GO HOME
[quote]MementoMori wrote:
Very Silly question here, bear with me. I’ve decided to give 5/3/1 a go. Love the simplistic, methodical logic behind it.
My first week is complete and here is how each went
Bench (max)(0.95)= 225 For Max rep set hit 1908
Squat (max)(0.95)= 3657
Press (max)(0.95)=1258
Deadlift (max)(0.95)=38510
My question is, I screwed up on the deadlift… Before hitting the gym I copied down (and then did) my projected numbers for week 1 of cycle 3, rather than cycle 1 week 1! So essentially my rep max for every other lift was about 8 reps. Yet Deadlift I accidently used my number for 2 months from now and did several more reps than on the other lifts, ie it was easier than phase 1 of every other lift.
Stupid question to ask but should I say screw it and progress as if I’m already at cycle 3 given the ease or scale back to cycle 1 and basically ignore this error occured?
Clearly a stupid question I ask it for no other reason than to remove ego from the equation!
[/quote]
Tempting, right? 
I would finish the cycle as planned. Readjust for next cycle as needed. Honestly though, I get 10-15 reps for for dl and sq depending on the wave. This has accounted for a large increase in my actual max. Point being, you don’t have to use lower reps/higher weight to increase your max.
[quote]
Tempting, right? I would finish the cycle as planned. Readjust for next cycle as needed. Honestly though, I get 10-15 reps for for dl and sq depending on the wave. This has accounted for a large increase in my actual max. Point being, you don’t have to use lower reps/higher weight to increase your max.[/quote]
Thing is I never began the cycle technicallly! If I go to week 2 of cycle one I’ll actually be doing the exact same workout I just did, except for reps of 3 rather than 5.
When you say re-adjust for next cycle what exactly would that entail? You’re suggesting going on with cycle 1 then skipping the second one and going right to 3?
[quote]MementoMori wrote:
I’m saying that if you REALLY undershot the weight, then add 15-20 lbs on the next cycle. Again, there is nothing wrong with getting that many reps.
[quote]TheDudeAbides wrote:
[quote]MementoMori wrote:
I’m saying that if you REALLY undershot the weight, then add 15-20 lbs on the next cycle. Again, there is nothing wrong with getting that many reps.[/quote]
Fair enough, the thing that disconcerts me is the way you word it makes it sound like 10 reps is still alot for this rep scheme(even if it is an acceptable amount) and yet I did it 9 weeks early.
Wouldn’t that imply I’ve already really undershot the weight?
Thanks for the advice by the way, and sorry if these post seems redundant.
[quote]MementoMori wrote:
Very Silly question here, bear with me. I’ve decided to give 5/3/1 a go. Love the simplistic, methodical logic behind it.
My first week is complete and here is how each went
Bench (max)(0.95)= 225 For Max rep set hit 1908
Squat (max)(0.95)= 3657
Press (max)(0.95)=1258
Deadlift (max)(0.95)=38510
My question is, I screwed up on the deadlift… Before hitting the gym I copied down (and then did) my projected numbers for week 1 of cycle 3, rather than cycle 1 week 1! So essentially my rep max for every other lift was about 8 reps. Yet Deadlift I accidently used my number for 2 months from now and did several more reps than on the other lifts, ie it was easier than phase 1 of every other lift.
Stupid question to ask but should I say screw it and progress as if I’m already at cycle 3 given the ease or scale back to cycle 1 and basically ignore this error occured?
Clearly a stupid question I ask it for no other reason than to remove ego from the equation!
[/quote]
The weight you’re using now seems fine. Keep progressing based on the weight you are currently using and don’t think of it as the wrong weight. It is your wave 1 weight now, isn’t it?
[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]
I recently posted a similar query on the bodybuilding forum. On the advice of the silverbacks (exercise selection is my own) I’ve made three add on arm workouts:
#1
A)rope push downs 13-15, supersetted with
B)decline db curls 13-15
#2
A)dead stop tricep extensions w ez curl bar 10-12, supersetted with
B)bb curls, and
#3
A)bb dead stop overhead press from hairline 8-10 supersetted with
B)pinwheel curls,
and rotate through the three workouts after my 531 workout, each set is done to failure with the weight dropped if necessary to maintain the rep range for the next set. I’ll report back when I can join the 21 inch arm thread.
Another question from me.
Using the 5/3/1 with BBB accessory, is there any reason I couldn’t do 10x5 as opposed to 5x10? I’d like to incorporate some of CT’s perfect rep/fast-paced autoregulation training, and I think the lower number of reps with more sets would work better with that.
Thanks.
^in the ebook, Wendler advises not to mix it with other programs; I like that because its less thinking for me.