[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]
You might be surprised at what you can do assuming your nutrition is in line. But, if you don’t feel like you could possibly lift whatever for 5, why not keep the weights the same for that lift this coming cycle? Nothing is set in stone as far as I’m concerned.
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]
I always ramp up the accessory lifts to a 8-10 rep max. Short of failure. I’m starting to experiment with 5/3/1 and the perfect rep techniques.
Do you mean you’re doing less because you’re fatigued? If so, don’t sweat it.
If your quads are struggling on your back squat and you don’t want to do front squats after back squats on that day, switching up your accessory work like sldls on squat day and front squats on deadlift day isn’t a bad idea. There are guys on here who’ve done BBB but switched the DL and SQ days for fatigue reasons.
BUT, frankjl is probably right: you probably don’t need to do front squats. As long as your Back SQ and DL numbers are going up what you’re doing now is fine. Remember, simplify things. Remove the excess and fluff exercises (not saying front squats are easy at all).
[quote]TisDrew wrote:
If your quads are struggling on your back squat and you don’t want to do front squats after back squats on that day, switching up your accessory work like sldls on squat day and front squats on deadlift day isn’t a bad idea. There are guys on here who’ve done BBB but switched the DL and SQ days for fatigue reasons.
BUT, frankjl is probably right: you probably don’t need to do front squats. As long as your Back SQ and DL numbers are going up what you’re doing now is fine. Remember, simplify things. Remove the excess and fluff exercises (not saying front squats are easy at all). [/quote]
Looking back at my post I should have elaborated more…
I’m no elite powerlifter or anything, and to be honest I just fast-forwarded to the last few pages of this thread, but here’s my take on it:
The program is meant to increase the ‘main’ lifts; bench press, military press, squat & deadlift. The assistance are there to ‘assist’ those main lifts. The front squat doesn’t specifically assist the deadlift. I’m currently doing the Triumvirate (sp?). I do deadlifts, good mornings and a weighted abs exercise. My 2 assistance lifts have direct carry over to the deadlift.
There’s more to the program than sets & reps & percentages, etc.
If I were you, and I were focused on increasing my deadlift I would pick a more applicable assistance exercise. One that hit my hamstrings, lower back or upper back – depending on where I thought my weaknesses were.
The front squat is good for the initial leg drive to get the bar off the floor.
If you read the 5-3-1 ebook, under the section under deadlift technique, Jim actually says you need strong quads for the starting pull…unless you are a super-high hips puller.
I think the Front squats on DL day are really more of a Squat assistance. The assistance lifts do not necessarily have to be on the same day as long as the upper/lower body is split (don’t do squats on MP/BP days). On my next 5 cycles I plan on doing speed work on the big lifts on the opposite days as the 5/3/1 reps. The main idea is to have any 2 workouts in a row have minimal impact on each other.
i’m 6’3" and i think i benefit more from glute bridges and hamstring warmups/foam rolling (which i do and see good results) than front squats (which i haven’t done, so its just guessing) i’ve got long legs and i think pre DL squat sets would tire me out.
[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
Absolutely loving this program right now. I want to compete in the (near) future, both in powerlifting and strongman.
Right now my lifts are at
Bench: 245
Squat: 385
Deadlift: 475
Push press: 190
I’m 5’ 8" 210 and 17 years old. Hoping this program will let me progress gradually through college so that by the time I’m out I’ll be pretty damn strong
[quote]pyrosive wrote:
Absolutely loving this program right now. I want to compete in the (near) future, both in powerlifting and strongman.
Right now my lifts are at
Bench: 245
Squat: 385
Deadlift: 475
Push press: 190
I’m 5’ 8" 210 and 17 years old. Hoping this program will let me progress gradually through college so that by the time I’m out I’ll be pretty damn strong[/quote]
[quote]MementoMori wrote:
Quick question… Deload week, keep going heavy on assistant lifts?[/quote]
It’s up to you, but honestly there is no point in going heavy. it is a DELOAD. let the heavy lifting come next cycle.
I usually just go to the point where I am getting very slightly fatigued, and then I stop the set.
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]
I always ramp up the accessory lifts to a 8-10 rep max. Short of failure. I’m starting to experiment with 5/3/1 and the perfect rep techniques.
Do you mean you’re doing less because you’re fatigued? If so, don’t sweat it.[/quote]
That’s exactly what i meant ^.^, I am more fatigued for accessory on week 3 for instance compared to week 1 or 4 of the cycle. But yeah, I shouldn’t split hairs.