I have a quick question on the deload week. This coming week is my deload week on my current cycle with Week 1 of my following cycle starting next week (after the Superbowl). However, due to circumstances, that week I may not have the time and energy to go all out at my best.
I am thinking about starting Week 1 of my next cycle this week and then deloading the following week. Would anyone see a problem with this? I am still getting my deload in, just a week late. Thanks!
[quote]Embrau wrote:
I have a quick question on the deload week. This coming week is my deload week on my current cycle with Week 1 of my following cycle starting next week (after the Superbowl). However, due to circumstances, that week I may not have the time and energy to go all out at my best.
I am thinking about starting Week 1 of my next cycle this week and then deloading the following week. Would anyone see a problem with this? I am still getting my deload in, just a week late. Thanks![/quote]
Just do it as planned. Do your deload and then your new week. If your new week doesn’t pan out like you want, then repeat it. Also, if you don’t have the time for the new week to do the complete workout, just do the main lift and leave. I’ve done that many times. It’s very mentally refreshing to know you only have to do a little and you can always pick it up next week. But, people will do what they are going to do.
In my opinion, too many people feel (whether subconsciously or consciously) they will lose something if they can’t get done what they think they need to get done.
To OP, this is not an attack on you. I just don’t understand why people can’t follow the program as written. Yes, life gets in the way so you can’t always feel your best when you hit the weights. Those are the days I just get the reps or push the workout back a day or two. I’ve been following it as written for well over 1 year and am still making small, measurable gains. I may only get the prescribed reps but i’m still getting them. I’ve only had to reset a couple times.
[quote]blake b wrote:
To OP, this is not an attack on you. I just don’t understand why people can’t follow the program as written. Yes, life gets in the way so you can’t always feel your best when you hit the weights. Those are the days I just get the reps or push the workout back a day or two. I’ve been following it as written for well over 1 year and am still making small, measurable gains. I may only get the prescribed reps but i’m still getting them. I’ve only had to reset a couple times.
[/quote]
ditto
http://asp.elitefts.com/qa/default.asp?qid=113972&tid=
a link to matt rhodes q&a, bout how doing a few heavy singles after your work sets (esp in presses) helps gains. will try this this week
But how heavy for these singles? 90%?
[quote]crankMAN wrote:
thefitcast.com/episode-164-531-with-jim-wendler
This is the link to a interview with Jim, im sure you guys will like this link![/quote]
That was a good interview. Jim, you seem to have a solid habit of coming up with simple solutions for most things. That’s an ability I admire a lot, the best solutions are often simple and yet a lot of people miss them.
on the deload week if i were to use dynamic-effort methods with the light weights would this counter act the purpose of the deload week?
[quote]sj89 wrote:
on the deload week if i were to use dynamic-effort methods with the light weights would this counter act the purpose of the deload week?[/quote]
Yes - and I am fighting the same temptation myself.
Im on my 3rd cycle as well. Week 2 and Ive already posted a 345x10 deadlift at a bw of 179-180. Just doing thge 4 day a week program before I go on vacation.
Other previous prs are squat 255x11, mil press 140x6, bp 230x4(will hopefully increase this cycle on the reps).
This program works wonders if you do all the right things, but I can honestly say value your sleep, food intake, and follow the deload correctly. All those things with great training will let you lift hard for a long time.
Working on cycle #8, just finished 5 rep week.
Comparing 5 rep week numbers from cycle 1 to cycle 8:
TBDL - Tng Max 300, 255x13, Est Max 365 —> Tng Max 370, 315x15, Est Max 472 (+107)
Bench - Tng Max 250, 215x14, Est Max 315 —> Tng Max 285, 245x14, Est Max 359 (+44)
Squat - Tng Max 300, 255x12, Est Max 356 —> Tng Max 370, 315x13, Est Max 451 (+95)
Military - Tng Max 100, 85x16, Est Max 130 —> Tng Max 135, 115x16, Est Max 176 (+46)
All est maxes would represent PRs for all lifts.
All lifts and rep records have been pretty consistent except bench. Cycles 1-6 bench went from OK to good to barely getting prescribed reps. Cycle 7 the bench numbers started to get better each session. This last bench day exceeded all previous rep records by a bunch.
I know 1RM calculators are not great above 10 reps, but I like the progress.
LA
[quote]LA wrote:
Working on cycle #8, just finished 5 rep week.
Comparing 5 rep week numbers from cycle 1 to cycle 8:
TBDL - Tng Max 300, 255x13, Est Max 365 —> Tng Max 370, 315x15, Est Max 472 (+107)
Bench - Tng Max 250, 215x14, Est Max 315 —> Tng Max 285, 245x14, Est Max 359 (+44)
Squat - Tng Max 300, 255x12, Est Max 356 —> Tng Max 370, 315x13, Est Max 451 (+95)
Military - Tng Max 100, 85x16, Est Max 130 —> Tng Max 135, 115x16, Est Max 176 (+46)
All est maxes would represent PRs for all lifts.
All lifts and rep records have been pretty consistent except bench. Cycles 1-6 bench went from OK to good to barely getting prescribed reps. Cycle 7 the bench numbers started to get better each session. This last bench day exceeded all previous rep records by a bunch.
I know 1RM calculators are not great above 10 reps, but I like the progress.
LA[/quote]
Good to know I’m not the only one that consistently goes for 10+ reps every wave. Nice progress. Any reason you do trap bar instead of straight bar deadlift?
[quote]TheDudeAbides wrote:
[quote]LA wrote:
Working on cycle #8, just finished 5 rep week.
Comparing 5 rep week numbers from cycle 1 to cycle 8:
TBDL - Tng Max 300, 255x13, Est Max 365 —> Tng Max 370, 315x15, Est Max 472 (+107)
Bench - Tng Max 250, 215x14, Est Max 315 —> Tng Max 285, 245x14, Est Max 359 (+44)
Squat - Tng Max 300, 255x12, Est Max 356 —> Tng Max 370, 315x13, Est Max 451 (+95)
Military - Tng Max 100, 85x16, Est Max 130 —> Tng Max 135, 115x16, Est Max 176 (+46)
All est maxes would represent PRs for all lifts.
All lifts and rep records have been pretty consistent except bench. Cycles 1-6 bench went from OK to good to barely getting prescribed reps. Cycle 7 the bench numbers started to get better each session. This last bench day exceeded all previous rep records by a bunch.
I know 1RM calculators are not great above 10 reps, but I like the progress.
LA[/quote]
Good to know I’m not the only one that consistently goes for 10+ reps every wave. Nice progress. Any reason you do trap bar instead of straight bar deadlift?[/quote]
I don’t compete PL. I like the trap bar and just thought it fit my needs with this program better. I’m also doing wide box squats just above parallel.
I will stay with the trap bar until I can’t get enough plates on the bar. After reading Jim’s opinions on the box squat, I might switch to free squats after spring or fall rugby.
I feel so much more comfortable off the box. Maybe because of the fact it’s almost the only type of squat I have been doing. Maybe I am just better at it…
IMO, it can’t be a bad thing to increase your working weight by 70lbs for similar reps, regardless of the exercise.
LA
I really want to work rack pulls into my deadlift day and i was hoping some of you more experienced guys could help me out
this is my current workout
531 deadlift
5x10 db rows
2xmax shrugs
2-3xlat pulldowns
[quote]OT wrote:
I really want to work rack pulls into my deadlift day and i was hoping some of you more experienced guys could help me out
this is my current workout
531 deadlift
5x10 db rows
2xmax shrugs
2-3xlat pulldowns
[/quote]
Why do rack pulls? How will this change improve your programming over what you’re already doing towards this end? What is unimportant in your program or not working?
[quote]TisDrew wrote:
[quote]OT wrote:
I really want to work rack pulls into my deadlift day and i was hoping some of you more experienced guys could help me out
this is my current workout
531 deadlift
5x10 db rows
2xmax shrugs
2-3xlat pulldowns
[/quote]
Why do rack pulls? How will this change improve your programming over what you’re already doing towards this end? What is unimportant in your program or not working? [/quote]
It’s working well, but my grip is extremely weak, my shrug working sets are much less than my deadlift, and i think not being able to hold/move heavier weight is my greatest weak point in deadlifting.
[quote]OT wrote:
[quote]TisDrew wrote:
[quote]OT wrote:
I really want to work rack pulls into my deadlift day and i was hoping some of you more experienced guys could help me out
this is my current workout
531 deadlift
5x10 db rows
2xmax shrugs
2-3xlat pulldowns
[/quote]
Why do rack pulls? How will this change improve your programming over what you’re already doing towards this end? What is unimportant in your program or not working? [/quote]
It’s working well, but my grip is extremely weak, my shrug working sets are much less than my deadlift, and i think not being able to hold/move heavier weight is my greatest weak point in deadlifting.[/quote]
Are you using chalk? What are you doing for grip training? There was an article on here by Andy Bolton and his grip training. Is your lockout (which rack pulls focus on) weak? You should be squeezing the shit out of the bar. Make it a conscious effort.
Hey everyone,
I’ve just finished my first cycle of 531 and i’m really liking it. I’m thinking of starting the BBB template for my second cycle.
Assistance
Deadlift BBB + Hanging leg raises + DB Rows
Bench BBB + Dips
Squat BBB + Hamstring Curls
Military BBB + Incline BB Press + Chins
I want to bring up my bench, so i have added incline bench as assistance for military days as i figured it may help my bench too.
What do you think of this assistance setup?
I know assistance is not overly important, but i would just like to get a second opinion.
Thanks!
[quote]OT wrote:
[quote]TisDrew wrote:
[quote]OT wrote:
I really want to work rack pulls into my deadlift day and i was hoping some of you more experienced guys could help me out
this is my current workout
531 deadlift
5x10 db rows
2xmax shrugs
2-3xlat pulldowns
[/quote]
Why do rack pulls? How will this change improve your programming over what you’re already doing towards this end? What is unimportant in your program or not working? [/quote]
It’s working well, but my grip is extremely weak, my shrug working sets are much less than my deadlift, and i think not being able to hold/move heavier weight is my greatest weak point in deadlifting.[/quote]
Maybe rackpulls in place of deadlifts, but there’s no need to do them for accessory work.
High rep, heavy deadlifts are difficult. Use chalk until your grip fails then switch to straps. It was worked wonders for my own progress as well as my grip. I would also dump the 5x10 db row and work up to a one or two set max. You’ll progress much quicker and handle heavier weights. Again, do as many as you can without straps, then add them in as needed.
[quote]TheDudeAbides wrote:
[quote]OT wrote:
[quote]TisDrew wrote:
[quote]OT wrote:
I really want to work rack pulls into my deadlift day and i was hoping some of you more experienced guys could help me out
this is my current workout
531 deadlift
5x10 db rows
2xmax shrugs
2-3xlat pulldowns
[/quote]
Why do rack pulls? How will this change improve your programming over what you’re already doing towards this end? What is unimportant in your program or not working? [/quote]
It’s working well, but my grip is extremely weak, my shrug working sets are much less than my deadlift, and i think not being able to hold/move heavier weight is my greatest weak point in deadlifting.[/quote]
Maybe rackpulls in place of deadlifts, but there’s no need to do them for accessory work.
High rep, heavy deadlifts are difficult. Use chalk until your grip fails then switch to straps. It was worked wonders for my own progress as well as my grip. I would also dump the 5x10 db row and work up to a one or two set max. You’ll progress much quicker and handle heavier weights. Again, do as many as you can without straps, then add them in as needed.
[/quote]
Also, if you aren’t already, use a pronated grip for as many sets as you can with the deadlift; only switch to the mixed-grip when absolutely necessary.
[quote]TheDudeAbides wrote:
[quote]OT wrote:
[quote]TisDrew wrote:
[quote]OT wrote:
I really want to work rack pulls into my deadlift day and i was hoping some of you more experienced guys could help me out
this is my current workout
531 deadlift
5x10 db rows
2xmax shrugs
2-3xlat pulldowns
[/quote]
Why do rack pulls? How will this change improve your programming over what you’re already doing towards this end? What is unimportant in your program or not working? [/quote]
It’s working well, but my grip is extremely weak, my shrug working sets are much less than my deadlift, and i think not being able to hold/move heavier weight is my greatest weak point in deadlifting.[/quote]
Maybe rackpulls in place of deadlifts, but there’s no need to do them for accessory work.
High rep, heavy deadlifts are difficult. Use chalk until your grip fails then switch to straps. It was worked wonders for my own progress as well as my grip. I would also dump the 5x10 db row and work up to a one or two set max. You’ll progress much quicker and handle heavier weights. Again, do as many as you can without straps, then add them in as needed.
[/quote]
I should have specified better; the only rule i set on db rows is that I reach a total of 50 reps. Usually I do one all out set and then a couple easier ones after that. Unfortunately my gyms heaviest dumbell is 100 pounds. Yeah i’d never replace my deadlifts i love them way to much for that. Do you train your grip directly at all or just through high rep deads/ db rows?