“dude, it was just one day” - Wendler
[quote]McBrq wrote:
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.
[/quote]
You don’t need to worry about your estimated max, as long as you get PR’s with your working weight and you keep progressing from cycle to cycle.
Formulas to calculate maxes aren’t very accurate above 10 reps; this could explain the difference.
[quote]caveman101 wrote:
“dude, it was just one day” - Wendler[/quote]
I like this one.
Hi everyone,
This question is really for anyone who is willing to answer 
Sorry if this has already been asked - but what is your opinion on ramping the weight on assistance exercises? Or do you prefer to keep the weight the same for all sets so it is easier to track weight changes on assistance exercises from cycle to cycle?
What’s the reason behind your opinion?
Thanks Guys!
[quote]jt1 wrote:
Hi everyone,
This question is really for anyone who is willing to answer
Sorry if this has already been asked - but what is your opinion on ramping the weight on assistance exercises? Or do you prefer to keep the weight the same for all sets so it is easier to track weight changes on assistance exercises from cycle to cycle?
What’s the reason behind your opinion?
Thanks Guys! [/quote]
I actually asked the same question a couple months ago. The consensus is… there is no consensus? I ramp the weight on stuff like db rows, but use straight sets on the BBB stuff (5x10 bench after the 3 sets of bench/5x10 squats etc) If you are basing your straight sets off of something like 55% (i can’t remember offhand it’s something like that) of your training max, it will go up cycle to cycle- albeit slowly. Imo the 5x10 stuff is badass for conditioning, so I have started using it in my last 2 cycles. But always remember (and I have had to remind myself of this fact many times) that it is assistance work- If it’s not assisting you in the areas you need, switch it up after a few cycles.
BTW 5x10 DL is great. A personal meeting with the great white buffalo in the sky.
[quote]jt1 wrote:
Hi everyone,
This question is really for anyone who is willing to answer
Sorry if this has already been asked - but what is your opinion on ramping the weight on assistance exercises? Or do you prefer to keep the weight the same for all sets so it is easier to track weight changes on assistance exercises from cycle to cycle?
What’s the reason behind your opinion?
Thanks Guys! [/quote]
This was answered in the ebook.
Anyone experienced lower back pain after military press, more so the day after. I pressed yesterday and now my lower back hurts. It started during the last two cycle with light disconfort but now it’s slight pain and sitffness for a day or two. I wear a power belt. I will finish this cycle withtout going for PR or doing anything stupid, but after that I will maybe switch to incline if I don’t find a solution.
[quote]mjnewland wrote:
if you stop the bar for more than 2 breaths, the set is over[/quote]
i guess my PBs on squat days don’t count then, there is no way im getting 10-12 reps without several breaths between the latter reps
[quote]McBrq wrote:
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.
[/quote]
The less than stellar days are not easy to accept, but you just need to keep driving on with a hard on. I wouldn’t be concerned until you string together a couple of weeks of failing to make the minimum reps.
[quote]PHGN wrote:
Anyone experienced lower back pain after military press, more so the day after. I pressed yesterday and now my lower back hurts. It started during the last two cycle with light disconfort but now it’s slight pain and sitffness for a day or two. I wear a power belt. I will finish this cycle withtout going for PR or doing anything stupid, but after that I will maybe switch to incline if I don’t find a solution.[/quote]
I won’t get into what may be causing your back pain or how to treat it. A very good preventative practice is to adhere to the form Jim Wendler describes in the book. I will add that it is very important to tighten/set your abs and don’t arch back into a standing incline bench.
I think it is good that the less than stellar days are bothering us. They’re motivation to try harder next time, get more sleep, eat better, do some conditioning, stretch, correct your form or whatever. That said they’re probably just blips but, as futile as it might be, that won’t stop me from trying to prevent them.
[quote]PHGN wrote:
Anyone experienced lower back pain after military press, more so the day after. I pressed yesterday and now my lower back hurts. It started during the last two cycle with light disconfort but now it’s slight pain and sitffness for a day or two. I wear a power belt. I will finish this cycle withtout going for PR or doing anything stupid, but after that I will maybe switch to incline if I don’t find a solution.[/quote]
are you completely ‘tight’ in the core? i.e. are you clenching your arse? i find this helps
[quote]pf wrote:
[quote]mjnewland wrote:
if you stop the bar for more than 2 breaths, the set is over[/quote]
i guess my PBs on squat days don’t count then, there is no way im getting 10-12 reps without several breaths between the latter reps[/quote]
As long as the bar is on your back, still the same set. Anyone whose done ‘20 rep squats’ will tell you the same thing.
[quote]ruglayer09052000 wrote:
[quote]pf wrote:
[quote]mjnewland wrote:
if you stop the bar for more than 2 breaths, the set is over[/quote]
i guess my PBs on squat days don’t count then, there is no way im getting 10-12 reps without several breaths between the latter reps[/quote]
As long as the bar is on your back, still the same set. Anyone whose done ‘20 rep squats’ will tell you the same thing.[/quote]
Anyone who has done the “20 reps” knows it’s not a ‘normal’ set.
[quote]Therizza wrote:
[quote]jt1 wrote:
Hi everyone,
This question is really for anyone who is willing to answer
Sorry if this has already been asked - but what is your opinion on ramping the weight on assistance exercises? Or do you prefer to keep the weight the same for all sets so it is easier to track weight changes on assistance exercises from cycle to cycle?
What’s the reason behind your opinion?
Thanks Guys! [/quote]
I actually asked the same question a couple months ago. The consensus is… there is no consensus? I ramp the weight on stuff like db rows, but use straight sets on the BBB stuff (5x10 bench after the 3 sets of bench/5x10 squats etc) If you are basing your straight sets off of something like 55% (i can’t remember offhand it’s something like that) of your training max, it will go up cycle to cycle- albeit slowly. Imo the 5x10 stuff is badass for conditioning, so I have started using it in my last 2 cycles. But always remember (and I have had to remind myself of this fact many times) that it is assistance work- If it’s not assisting you in the areas you need, switch it up after a few cycles.
BTW 5x10 DL is great. A personal meeting with the great white buffalo in the sky.[/quote]
Nice to hear your opinion on this. I too follow the BBB template, and have been doing 5X10 all at 50% after my main lift. I agree, DL BBB is amazing!
@ Jim:
I know it was answered in the ebook, but i just wanted to hear everyones opinions on what they prefer and why 
BTW - thanks for the program, it’s fucking awesome!
JT
last night during training (on smolov at mo), i started to clench my arse really hard while placing my feet, i usually have problems getting the right placement straight away, but this really seemed to help. anybody else do this?
[quote]pf wrote:
[quote]mjnewland wrote:
if you stop the bar for more than 2 breaths, the set is over[/quote]
i guess my PBs on squat days don’t count then, there is no way im getting 10-12 reps without several breaths between the latter reps[/quote]
alright, alright, it turns out that I was full of shit on this. I got 10 reps on squat for my “3” day yesterday, and i was taking up to 4 breaths between reps.
If you stop the bar for more than 5 breaths, the set is over. worship ME
actually, the set is over when you think its over. the point is to compare with your previous work, not someone else’s. so long as you measure it consistently each time, then you can compare it.
of course, this doesn’t work if you want to compare with someone else’s performance, but that’s what meets are for.
the fucking sets over when you set the bar back down…do you guys actually go and sit in the bathroom and cry because you took 4 breaths between reps instead of 3?..that kind of argument is like the complete opposite of what 5/3/1 is about
Would light speed work (emphasis on bar speed and picture perfect form) be appropriate for the de-load week? For example, 5x2 @ 50-60% training max.