I was wondering, with the accessories, is there a difference between 5 sets of 10 and 10 sets of 5?
Anyone see a problem with doing the main lift at a separate time of day than the assistance lifts? Reason is I am considering getting Power rack setup in my garage which would allow me to easily do all the main lifts. I know a lot of assistance work could also be done on that but not ALL of it, at least to get a good variety so I would also want to go to a real gym for that.
So it looks like I’ll be working from now on monday/wednesday/friday. With work and school I’ll have no time to lift on those days. So I have a question, should I do tuesday/thursday/saturday and do something like legs/chest/back and then try to squeeze shoulders in somewhere? Anyone want to help me set up a 3 day split? Thanks
[quote]pyrosive wrote:
So it looks like I’ll be working from now on monday/wednesday/friday. With work and school I’ll have no time to lift on those days. So I have a question, should I do tuesday/thursday/saturday and do something like legs/chest/back and then try to squeeze shoulders in somewhere? Anyone want to help me set up a 3 day split? Thanks[/quote]
Page 61 of the book covers 5/3/1 lifting 3 days a week. Also, there has been plenty of discussion concerning combining days.
I have a question regarding sets in 5/3/1. Actually, it is more broadly a question of how to define a set.
If I am supposed to lift 8x100 to break a rep record, for example, what happens if I need to rack the bar to reset form after doing 4 reps and then continue the rest of the set then? Have I done 8x100 or just 2x4x100? What if I rest at the top position of a lift to catch my breath (like at the top of a deadlift or a squat) for 15 seconds? Or even longer? Is that still considered a single set?
I apologize if this has been asked before (or if it seems like a trivial question) but I tried using the ‘search’ function but couldn’t find an answer to this question…
[quote]pyrosive wrote:
So it looks like I’ll be working from now on monday/wednesday/friday. With work and school I’ll have no time to lift on those days. So I have a question, should I do tuesday/thursday/saturday and do something like legs/chest/back and then try to squeeze shoulders in somewhere? Anyone want to help me set up a 3 day split? Thanks[/quote]
I used to pair my squat and overhead press on my first cycle. As long as you don’t double-up on both pressing movements in one workout or both leg movements in one workout, I think you’ll be fine with intensity/muscle fatigue on a 3-day.
I am competing in a raw IPA event in May. The date of the comp is at the end of a deload. Should I just keep training like usual and deload as normal leading up to the meet? Any input would be swell.
[quote]Erstwhile wrote:
I have a question regarding sets in 5/3/1. Actually, it is more broadly a question of how to define a set.
If I am supposed to lift 8x100 to break a rep record, for example, what happens if I need to rack the bar to reset form after doing 4 reps and then continue the rest of the set then? Have I done 8x100 or just 2x4x100? What if I rest at the top position of a lift to catch my breath (like at the top of a deadlift or a squat) for 15 seconds? Or even longer? Is that still considered a single set?
I apologize if this has been asked before (or if it seems like a trivial question) but I tried using the ‘search’ function but couldn’t find an answer to this question…[/quote]
That would be 2 sets of 4. If you have to breathe for 15 seconds the set is over. 14 seconds is the limit.
[quote]pyrosive wrote:
So it looks like I’ll be working from now on monday/wednesday/friday. With work and school I’ll have no time to lift on those days. So I have a question, should I do tuesday/thursday/saturday and do something like legs/chest/back and then try to squeeze shoulders in somewhere? Anyone want to help me set up a 3 day split? Thanks[/quote]
In the T-Nation article that was written, wasn’t it said that you don’t absolutely have to do all of the 4 workouts in one week. Like if you do mp, dl, bench on week, just continue with the squat the next. I think this advice was meant mostly for athletes who need to work on things other than strength.
[quote]tjr-dk wrote:
[quote]Erstwhile wrote:
I have a question regarding sets in 5/3/1. Actually, it is more broadly a question of how to define a set.
If I am supposed to lift 8x100 to break a rep record, for example, what happens if I need to rack the bar to reset form after doing 4 reps and then continue the rest of the set then? Have I done 8x100 or just 2x4x100? What if I rest at the top position of a lift to catch my breath (like at the top of a deadlift or a squat) for 15 seconds? Or even longer? Is that still considered a single set?
I apologize if this has been asked before (or if it seems like a trivial question) but I tried using the ‘search’ function but couldn’t find an answer to this question…[/quote]
That would be 2 sets of 4. If you have to breathe for 15 seconds the set is over. 14 seconds is the limit.
[/quote]
I apologize if I missed sarcasm if sarcasm was intended (it seems like it might be… but I can’t tell sometimes), but can I ask what the reasoning for 14 seconds is? Why not 13 or 15? why not 10 seconds or 11.5? Is there really that much difference between those times?
There’s up to 7% difference in those times, so yeah.
5/3/1 is going to be gold for me come the summer. I’m having surgery around mid June, so it’ll be the perfect way for me to build myself back up to respectable weights.
5/3/1 + BBB + enough food = awesomeness.
[quote]Woppa wrote:
There’s up to 7% difference in those times, so yeah.[/quote]
I think you are missing what I’m trying to say. What is it about 14 seconds that makes it the golden rule? Who decided 14 seconds and why? Your body is not an on/off switch, so can you tell me what the difference is (aside from 7%)? Or are we really just nit picking the small shit and forgetting about the big picture?
I was continuing with the sarcasm. Forgive me.
You know when you’re taking the piss with resting at the top of lifts. In fact, it sounds to me like you’re doing it and want some justification ;)…
[quote]fedaykin wrote:
[quote]Woppa wrote:
There’s up to 7% difference in those times, so yeah.[/quote]
I think you are missing what I’m trying to say. What is it about 14 seconds that makes it the golden rule? Who decided 14 seconds and why? Your body is not an on/off switch, so can you tell me what the difference is (aside from 7%)? Or are we really just nit picking the small shit and forgetting about the big picture?[/quote]
You missed the sarcasm or didn’t fully comprehend it. There is no steadfast rule about this. My personal belief is if it takes you more than 1-2 breaths and/or seconds to do the next rep. It is time to stop. If you take 15 breaths (just an example number) you are turning the set into breathing squats (ala 20 rep squats).
To answer the question: do reps at your pace (some will lift faster than others) until you feel you can only do 1-2 more. STOP THEN. Always leave a rep or 2 in the tank. As long as you did at least the prescribed number of reps for that day you accomplished your mission.
You are missing the forest because of the trees… This isn’t rocket science. It is getting under (or over) a heavy barbell and making it your bitch. If you aren’t just a little afraid of the weight on the bar you aren’t doing it right…
[quote]Erstwhile wrote:
I have a question regarding sets in 5/3/1. Actually, it is more broadly a question of how to define a set.
If I am supposed to lift 8x100 to break a rep record, for example, what happens if I need to rack the bar to reset form after doing 4 reps and then continue the rest of the set then? Have I done 8x100 or just 2x4x100? What if I rest at the top position of a lift to catch my breath (like at the top of a deadlift or a squat) for 15 seconds? Or even longer? Is that still considered a single set?
I apologize if this has been asked before (or if it seems like a trivial question) but I tried using the ‘search’ function but couldn’t find an answer to this question…[/quote]
If there is doubt, there is no doubt.
if you stop the bar for more than 2 breaths, the set is over
5/3/1 for football 
[quote]blake b wrote:
[quote]fedaykin wrote:
[quote]Woppa wrote:
There’s up to 7% difference in those times, so yeah.[/quote]
I think you are missing what I’m trying to say. What is it about 14 seconds that makes it the golden rule? Who decided 14 seconds and why? Your body is not an on/off switch, so can you tell me what the difference is (aside from 7%)? Or are we really just nit picking the small shit and forgetting about the big picture?[/quote]
You missed the sarcasm or didn’t fully comprehend it. There is no steadfast rule about this. My personal belief is if it takes you more than 1-2 breaths and/or seconds to do the next rep. It is time to stop. If you take 15 breaths (just an example number) you are turning the set into breathing squats (ala 20 rep squats).
To answer the question: do reps at your pace (some will lift faster than others) until you feel you can only do 1-2 more. STOP THEN. Always leave a rep or 2 in the tank. As long as you did at least the prescribed number of reps for that day you accomplished your mission.
You are missing the forest because of the trees… This isn’t rocket science. It is getting under (or over) a heavy barbell and making it your bitch. If you aren’t just a little afraid of the weight on the bar you aren’t doing it right…
[/quote]
Good! I’m glad I missed the sarcasm! I was starting to get a little bit worried. I have a hard time recognizing sarcasm over the internet…
Hi everybody, my first post but been a lurker for a few weeks and T-Nation is great motivation for me. Decided to embark on 5/3/1. My BP work max is 175 lbs, on 1st week of my 1st cycle I press 148 lbs for 13 reps (projected max 148x13x0,0333+148=212). Yesterday I made only 8 reps of 159 in my week 2 (201 estimated max). No need to say, I was disappointed. Is it just me having “less than stellar day” as Jim described it, or I’m doing something wrong? Would be great if somebody could share some experience.