[quote]UFgator11 wrote:
^in the ebook, Wendler advises not to mix it with other programs; I like that because its less thinking for me. [/quote]
Right, but would this really be mixing programs? I’m still doing the same exercises, same volume, just a different set/rep scheme?
idk. i’m not knowledgeable about any of thib’s programs. it seems like he’s doing some fancy shit though. that kind of autoregulation/pulsing/twitch rep stuff is way beyond my level. ask thib in one of his forums? the most autoregulation i do is sitting when i get nauseated/light headed during squats and deads. keep it simple dude
Well i know the subject been talk before but again; Military and bench…when you dont plan on gaining weight and are stuck…what are you guys doing or did with good results?
I tought about doing or experimenting this
Bench or Military day 5/3/1 protocol
5x5 with heavy weight for assistance (means dropping 5x10)
Anyone?
[quote]jhusk wrote:
[quote]UFgator11 wrote:
^in the ebook, Wendler advises not to mix it with other programs; I like that because its less thinking for me. [/quote]
Right, but would this really be mixing programs? I’m still doing the same exercises, same volume, just a different set/rep scheme?[/quote]
Personally, I would just do the 5 sets of 10 roughly on the thought that Jim knows way more than I do about what would work well, particularly on his own program. That said, Jim does somewhere or other say something a lot like “[Sometimes I just give total rep numbers for accessory, like ‘push 50 reps and pull 60 reps’ however you want].” So, keeping the volume the same, you should be fine, and if nothing else you can switch back to 5x10 after a cycle if 10x5 is not working for you.
[quote]crankMAN wrote:
Well i know the subject been talk before but again; Military and bench…when you dont plan on gaining weight and are stuck…what are you guys doing or did with good results?
I tought about doing or experimenting this
Bench or Military day 5/3/1 protocol
5x5 with heavy weight for assistance (means dropping 5x10)
Anyone?
[/quote]
Hey bud, I’m back on the upward swing of gains! Just did the second shoulder workout of my ‘new’ program. Basically, I’m going for the goal rep of the workout. All reps are explosive. Sort of like the perfect rep. Last cycle, I barely pressed 170x6 on the last wave. Last night I pressed a fast 185x5 (goal was 170x3). I haven’t decided if I want to do 3-5 sets at the top weight, go for just the goal reps, or go past goal weight if I’m feeling good like I did last night.
For accessory work, I’m taking the bodybuilding route. I work up to a 8-10 rep max without going to failure. Don’t fail on a rep! Flat db presses on MP day, sitting db press on BP day. This gives me the additional volume in the week that I need without being overly taxing.
As much as I liked doing BBB, I don’t think it does anything for you except burn you out. I don’t think it gets you stronger and it doesn’t get you bigger. I gave it a valiant effort a while back, but it just wasn’t cutting it for me. It is ok if you’re short on time.
[quote]jhusk wrote:
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.[/quote]
You could, but why do you want to? What are you trying to accomplish? I believe you can use the perfect rep method with the current 5/3/1 setup. This is something that you will just have to try.
Also, the way I understand it, the perfect rep does not utilize straight weight for reps. If your bar speed slows, then you need to adjust the weight.
Hey please can someone help me with a few questions?
Is it ‘too early’ to start 5/3/1? What I mean is I haven’t been training too long and my gains haven’t particularly stalled anywhere (apart from the very slow increases in my benchpress). For example I’ve managed to add like 60kg to my squat in the past 4/5 months, mostly newb gains. So now I’m contemplating doing 5/3/1, but is it really worth me doing it? I particularly feel uncomfortable about underestimating my actual one-rep max by 10%. Does everyone underestimate their 1RM by 10%?
I guess in summary I just don’t know whether I should keep pushing myself to see what gains I can squeeze out or try a nice linear progression routine like 5/3/1.
[quote]Webbykun wrote:
Hey please can someone help me with a few questions?
Is it ‘too early’ to start 5/3/1? What I mean is I haven’t been training too long and my gains haven’t particularly stalled anywhere (apart from the very slow increases in my benchpress). For example I’ve managed to add like 60kg to my squat in the past 4/5 months, mostly newb gains. So now I’m contemplating doing 5/3/1, but is it really worth me doing it? I particularly feel uncomfortable about underestimating my actual one-rep max by 10%. Does everyone underestimate their 1RM by 10%?
I guess in summary I just don’t know whether I should keep pushing myself to see what gains I can squeeze out or try a nice linear progression routine like 5/3/1.[/quote]
I am not sure why people get hung up on the “training max” concept, but they do. You certainly aren’t the first–you have many friends–so don’t think that I am singling you out or picking on you.
5-3-1 is a mixed wave/undulating periodization scheme. Under the scheme, you need to fix a starting point. The training max is not “underestimating” your max, it is a way to estimate your starting weight for the first 5-day and the estimation hopefully gets you 10-15 reps. Jim could just as easily have instructed to you estimate your 15 rep max the first day and do that to fix a starting point. Or, he could have instructed you to test your one rep max and on the first day work up to 75% of your true max, rather than 85% of your 90% max, or “training max”. Its the same thing. Because after you fix a starting point, percentages no longer matter, you just basically add ten lbs. to each lift each month or “cycle” or “period” until you can no longer get the required reps. When you can’t hit the required reps, then, and only then, do you need to re-estimate your 15 rep max and fix another starting point.
Hope this helps.
Jack
[quote]TheDudeAbides wrote:
[quote]jhusk wrote:
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.[/quote]
You could, but why do you want to? What are you trying to accomplish? I believe you can use the perfect rep method with the current 5/3/1 setup. This is something that you will just have to try.
Also, the way I understand it, the perfect rep does not utilize straight weight for reps. If your bar speed slows, then you need to adjust the weight. [/quote]
While I’m certainly no expert on 5-3-1 (I haven’t even done it!) I agree with this. He should be able to use ‘The Perfect Rep’ on the ramping sets of the money exercise. It’s just another way to execute a rep, shouldn’t be too difficult.
[quote]Webbykun wrote:
Hey please can someone help me with a few questions?
Is it ‘too early’ to start 5/3/1? What I mean is I haven’t been training too long and my gains haven’t particularly stalled anywhere (apart from the very slow increases in my benchpress). For example I’ve managed to add like 60kg to my squat in the past 4/5 months, mostly newb gains. So now I’m contemplating doing 5/3/1, but is it really worth me doing it? I particularly feel uncomfortable about underestimating my actual one-rep max by 10%. Does everyone underestimate their 1RM by 10%?
I guess in summary I just don’t know whether I should keep pushing myself to see what gains I can squeeze out or try a nice linear progression routine like 5/3/1.[/quote]
If it aint broke, don’t fix it.
If linear progression is working thats fine, don’t get caught up in worrying about if one way is better than another.
hi everyone, i’m entring my fifth cycle of the 5/3/1 and the weights are going up still and i got a quick question:
should i step back( taje off 10%) when i do not hit my record ( exemple 10 rep for my 5 rep week) or when i can’t reach the minimum rep seeked ( 5 rep for the first week of the cycle)?
thank you in advance
^probably keep the weight the same for a cycle before you take weight off… is it on all the lifts, or just 1? what if you backed off some of the assistance work? switch assistance work? bbb to triumvirate or vice versa?
5x10 Snatch Grip Deads. Who’s tried em?
I just came back from my first session with these. Quads, lower- and upper back, forearms and lungs are toast.
This is my 5th cycle of 531 and I’ve concluded with quads being my major lower body weakness. SGDLs are my weapon of choice for a couple cycles. It’s all very exciting.
uf gator 11 thaks for answeringthe progression didn’t stop yet i was just wondering what if i couldn’t get the record in the bench press session , let’s say i had to get 10 reps for the first week of the cycle ( 5reps for 85%)to break my record and i did only 8 which is still abover the miniimum of 5 reps that wendler prescribed.
do you guys restart backing off in this case or wait till you can’t get the 5 minimum reps
amn.
[quote]MementoMori wrote:
[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]
I decided to continue with Phase 3. On my 3X deadlift max rep set today I hit 405X8. Guess I might as well keep going if the weight is going up this easy. Both weeks it was my best lift even though it is 3 phases ahead of the other lifts.
[quote]amn wrote:
uf gator 11 thaks for answeringthe progression didn’t stop yet i was just wondering what if i couldn’t get the record in the bench press session , let’s say i had to get 10 reps for the first week of the cycle ( 5reps for 85%)to break my record and i did only 8 which is still abover the miniimum of 5 reps that wendler prescribed.
do you guys restart backing off in this case or wait till you can’t get the 5 minimum reps
amn.[/quote]
Wendler has said a lot in these threads that as long as you’re hitting the prescribed reps, you’re progressing fine. So you didn’t break your record today. You can’t be 110% every day, ya know? That’s why he took your 1RM and cut it 10% in the first place. Sometimes we have awesome days, sometimes we have shit days and sometimes we just have average days. You hit above the prescribed 5. Don’t adjust the weight. As long as you’re hitting the prescribed reps, you’ll progress on the program.
Hi there,
been following 5/3/1 through 3 cycles successfully and was wondering how you guys processed with the volume/intensity of assistance work through the four weeks of a same cycle?
I know what Wendler said, ramp up the volume until the precribed amount of reps for exercises like chins for instance. However, this way I always end up doing less on ‘1’ days as I usually hit failure… I was wondering if its something that happened to you too?
[quote]TisDrew wrote:
[quote]amn wrote:
uf gator 11 thaks for answeringthe progression didn’t stop yet i was just wondering what if i couldn’t get the record in the bench press session , let’s say i had to get 10 reps for the first week of the cycle ( 5reps for 85%)to break my record and i did only 8 which is still abover the miniimum of 5 reps that wendler prescribed.
do you guys restart backing off in this case or wait till you can’t get the 5 minimum reps
amn.[/quote]
Wendler has said a lot in these threads that as long as you’re hitting the prescribed reps, you’re progressing fine. So you didn’t break your record today. You can’t be 110% every day, ya know? That’s why he took your 1RM and cut it 10% in the first place. Sometimes we have awesome days, sometimes we have shit days and sometimes we just have average days. You hit above the prescribed 5. Don’t adjust the weight. As long as you’re hitting the prescribed reps, you’ll progress on the program.[/quote]
i agree with tisdrew
[quote]UFgator11 wrote:
[quote]TisDrew wrote:
[quote]amn wrote:
uf gator 11 thaks for answeringthe progression didn’t stop yet i was just wondering what if i couldn’t get the record in the bench press session , let’s say i had to get 10 reps for the first week of the cycle ( 5reps for 85%)to break my record and i did only 8 which is still abover the miniimum of 5 reps that wendler prescribed.
do you guys restart backing off in this case or wait till you can’t get the 5 minimum reps
amn.[/quote]
Wendler has said a lot in these threads that as long as you’re hitting the prescribed reps, you’re progressing fine. So you didn’t break your record today. You can’t be 110% every day, ya know? That’s why he took your 1RM and cut it 10% in the first place. Sometimes we have awesome days, sometimes we have shit days and sometimes we just have average days. You hit above the prescribed 5. Don’t adjust the weight. As long as you’re hitting the prescribed reps, you’ll progress on the program.[/quote]
i agree with tisdrew
[/quote]
Ok so then should the person increase the weight once done the cycle? I say this because on my deadlift, I hit the prescribed reps every week and not a rep more (didn’t have any in the tank to be honest). Should I increase this cycles deadlift by 5 or 10 pounds?
[quote]nik133 wrote:
Ok so then should the person increase the weight once done the cycle? I say this because on my deadlift, I hit the prescribed reps every week and not a rep more (didn’t have any in the tank to be honest). Should I increase this cycles deadlift by 5 or 10 pounds?
[/quote]
You should be increasing weight each cycle until you can no longer complete the required reps and then reset your training max. Wendler answered in a question or two over at elitefts that it would be fine to keep weight the same for one additional cycle if you had a bad cycle and go for additional reps. So both options are fine.
Do whatever you feel necessary to keep progressing, maybe if you 1.25lb plates go for a 2.5 jump on bench/mp and a 5lb jump on deads/squat.