Liv92 you want to increase the amount you jump each cycle, whats the rush?
Let me tell you my experience, as i’m running 531 during my rugby season i’ve only been increasing my lower body lifts by 5lbs. I started with a deadlift 1RM of 190kg (418lbs), i’ve run 9 cycles of 531 including one cycle repeating the same weight as the previous one so the most i’ve lifted for reps is 167.5kg (369lbs) and last week i retested my max and pulled 210kg (462lbs). That i reckon is pretty damned sweet.
[quote]ssplit wrote:
I’m on my fifth or sixth cycle of 5/3/1 and currently doing the triumvirate assistance template.
I feel my quad strength is a limiting point in both my deadlift and squat. I deadlift 405 and squat 315, and while the difference is not uncommon it still is 90 pounds and I don’t think I have that good leverages in DL compared to squat. In deadlift my sticking point is off-the-floor, where quad strength plays a role too.
Also, every time I have done more quad work (front squat/bulgarian split squat, even without backsquatting) I’ve backsquatted way more than before.
I squat narrow/high bar.
Would you suggest switching the assistance work more quad-intensive (currently GMs on DL day and leg press & curls on squat day)
OR switching squat to front squat for some cycles?
Anyone have any personal experience?[/quote]
Some front squats on DL day and split squats on (back)squat day won’t hurt. I’d keep back squat as main lift, 'cause 5-3-1 is a long-term program, so you’d better be consistent with main exercises.
[quote]Liv92 wrote:
What do you guys suggest about some bicepzzz work? 
[/quote]
Just do it. I pretended for years that compound lifts alone and chins would add size - nada. I now do heavy, low rep work on squat day and lighter, high rep work on deadift day.
I’ve wanted to start 5-3-1 for ages but I can’t do pronated grip barbell pressing bcos of pain [I’ve tried all the mobility stuff and have consulted with top CSCSs] so Barbell Military and Barbell Bench are out.
I can however do netural grip dumbell pressing in both planes with no problems.
If I did dumbells instead of barbells would this be in anyway workable - surely doing dumbell pressing for heavy low reps isn’t going to work?
If this isn’t going to deliver results I will just do Squat and Deadlift 5-3-1.
Cheers for any advice.
531 for squats and deads, work something different for upper body
in the book, jim says db stuff would work, but barbell stuff is preferred. also, the jumps might not be even because you only have 5 lb increases with db’s, and no 2.5 lb plates like with a bar. just doing it with squat and dead would be alright, it’s more a loading paramater for progression over months, and not a cookie cutter program
[quote]pyrosive wrote:
[quote]blake b wrote:
[quote]pyrosive wrote:
I know this doesn’t much belong here, but seeing as I’m on 5/3/1 and I didn’t want to make a new thread, here goes.
Opinions on belts? I was looking at the inzer pr belt (the one with the ratchet on the front) until I found out it wasn’t legal in hardly any feds. Seeing as I’m looking to start competing soon, that’s a problem.
Anyways, which does everyone here prefer? I was looking at both a lever belt: http://www.inzernet.com/detail_belt.asp?PRODUCT_ID=FOREVERBELT_LEVER13
and a regular 2 prong belt. Ideas/reviews/advice? Any help is appreciated. If you don’t want to clutter the thread please send me a pm[/quote]
Get yourself a good 1 prong belt. I have had the PR belt, a lever belt, and a 1 prong. I sold the PR belt. I still have the lever belt and use it occasionally but I use the 1 prong most of the time. I say the 1 prong over the 2 prong because you don’t need 2 prongs, it only makes it harder to get the extra prong in the hole. I like the 1 prong because it is easier to adjust if I want to go tighter on the DL and looser on the SQ. To adjust the lever belt, you have to have a screwdriver and undo the bolts and then reposition them and tighten them back up.
[/quote]
Thanks to both that responded. I think I’m gonna go with the 1 prong, for the reason you listed. I knew that one of the drawbacks to a lever belt was adjusting it, but I still wanted to see. The only thing I worry about is being able to adjust the 1 prong tight enough. Any special techniques to breaking it in?[/quote]
It will break in with use.
[quote]TheDudeAbides wrote:
[quote]Liv92 wrote:
What do you guys suggest about some bicepzzz work? [/quote]
Just do it. I pretended for years that compound lifts alone and chins would add size - nada. I now do heavy, low rep work on squat day and lighter, high rep work on deadift day.[/quote]
I just throw in 3-5 sets of 10 of BB curls at the end of BP and MP day.
4x12 is the best for bicepts.
[quote]pf wrote:
Liv92 you want to increase the amount you jump each cycle, whats the rush?
Let me tell you my experience, as i’m running 531 during my rugby season i’ve only been increasing my lower body lifts by 5lbs. I started with a deadlift 1RM of 190kg (418lbs), i’ve run 9 cycles of 531 including one cycle repeating the same weight as the previous one so the most i’ve lifted for reps is 167.5kg (369lbs) and last week i retested my max and pulled 210kg (462lbs). That i reckon is pretty damned sweet.[/quote]
Thank you for “getting it”! and good luck with Rugby!
[quote]
But then again, I mean, really, fuck that Wendler guy. What has he ever done for you, anyway?[/quote]
Women only please. No traps!
[quote]ros1816 wrote:
I’ve wanted to start 5-3-1 for ages but I can’t do pronated grip barbell pressing bcos of pain [I’ve tried all the mobility stuff and have consulted with top CSCSs] so Barbell Military and Barbell Bench are out.
I can however do netural grip dumbell pressing in both planes with no problems.
If I did dumbells instead of barbells would this be in anyway workable - surely doing dumbell pressing for heavy low reps isn’t going to work?
If this isn’t going to deliver results I will just do Squat and Deadlift 5-3-1.
Cheers for any advice.[/quote]
Get the EFS Swiss Bar - this will solve all your problems.
Jim,
Thanks for designing 5/3/1. It’s simple and useful. I’ve got the icon for the ebook on my desktop. We all appreciate you checking in on this thread and having the Q&A on elite fts.
[quote]Jim Wendler wrote:
[quote]BJack wrote:
Between October 17 and yesterday, the weight that was my 1RM on the bench became my 5RM. Thanks Jim.[/quote]
Jesus. Congratulations on the success.[/quote]
UPDATE: Just hit this for 9 reps on wednesday.
[quote]Jim Wendler wrote:
Box squats vs. free squats- see the article I wrote for T-Nation on this subject.
Declines - no
Zerchers - no. We are not in prison, so thus…no Zerchers.
Sumo - Unless you are anatomically suited for these (see Rippetoe’s suggestions on this), I only recommend deadlifts.
As for building your arms - just do some barbell curls on one of your upper body days.
Thanks to all for helping answer questions - most of you have some great knowledge and it’s great that you are passing it down and helping others.[/quote]
Can I ask why you dont like zerchers Jim? To me, its just another variation on the front squat. I prefer front squats over back because they allow me to stay upright and focus on quads instead of back squats, where it stresses my back and glutes a bit more.
Since I lack the flexibility for olympic style front squats and bodybuilding type front squats hurt the throat (which makes my lose focus and concentration). So I switched to zercher squats, and it allows me to keep the bar in the front of my body with minimal discomfort.
[quote]forbes wrote:
[quote]Jim Wendler wrote:
Box squats vs. free squats- see the article I wrote for T-Nation on this subject.
Declines - no
Zerchers - no. We are not in prison, so thus…no Zerchers.
Sumo - Unless you are anatomically suited for these (see Rippetoe’s suggestions on this), I only recommend deadlifts.
As for building your arms - just do some barbell curls on one of your upper body days.
Thanks to all for helping answer questions - most of you have some great knowledge and it’s great that you are passing it down and helping others.[/quote]
Can I ask why you dont like zerchers Jim? To me, its just another variation on the front squat. I prefer front squats over back because they allow me to stay upright and focus on quads instead of back squats, where it stresses my back and glutes a bit more.
Since I lack the flexibility for olympic style front squats and bodybuilding type front squats hurt the throat (which makes my lose focus and concentration). So I switched to zercher squats, and it allows me to keep the bar in the front of my body with minimal discomfort.
[/quote]
Zercher squats - the limiting factor will always be how much you can hold, not what you can squat. If you lack the flexibility for Olympic squats the answer is not Zercher squats - the answer is stretch more and do more mobility work.
And to be honest, I don’t really focus on a bodypart. I’d rather do movements.
[quote]Jim Wendler wrote:
[quote]
But then again, I mean, really, fuck that Wendler guy. What has he ever done for you, anyway?[/quote]
Women only please. No traps![/quote]
[quote]tjr-dk wrote:
[quote]Jim Wendler wrote:
I like a little meat on the bones.
[quote]Jim Wendler wrote:
[quote]tjr-dk wrote:
[quote]Jim Wendler wrote:
I like a little meat on the bones.[/quote]
slap the fat and ride the wave in!
Wow, that was disgusting. Hey Jim, I just wanted to say thanks as well for the program. I am just finishing my first wave, but I’m excited to see how this thing plays out over the course of the next year or so. I think I’m going to spend about a year or so doing exactly what you laid out in the book and go from there. I really hope that I have the patience and focus to stick with it for that long. I really like to tinker.
FINALLY I hit 60kg (~135lbs) in the press, with more to spare. I’ve been chasing that for a while.
Yep, I hit 1RM PRs in my deload week.