[quote]Fletch1986 wrote:
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.[/quote]
You could probably get away with it for a cycle or two – but only because I don’t think a deload is necessary for everybody every 4 weeks. However, if you are doing true speed work, you’re not deloading at all, and it might even be more taxing on your body.
If you’re worried about “picture perfect” form, why not just use the weights suggested for the deload and practice form?
How does speed work help form? If you have sloppy form, you’ll just end up fast and sloppy.
[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]
Is it against your religion to lift on Sundays? I try to worship at the house of iron on Sundays. Less crowded and seems to make me a better person!
[quote]monatu wrote:
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[/quote]
yes, and stop being so mean about it
[quote]malonetd wrote:
[quote]Fletch1986 wrote:
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.[/quote]
You could probably get away with it for a cycle or two – but only because I don’t think a deload is necessary for everybody every 4 weeks. However, if you are doing true speed work, you’re not deloading at all, and it might even be more taxing on your body.
If you’re worried about “picture perfect” form, why not just use the weights suggested for the deload and practice form?
How does speed work help form? If you have sloppy form, you’ll just end up fast and sloppy.[/quote]
the best deload advice i’ve had was on this thread. don’t do the main lifts, just do the accessories (if you’re doing bbb), but do the accessories at 80%. either 80% of the normal weight, or 80% of the reps. I like the 80% on reps, so I do normal weight for 5x8 instead of 5x10. i still feel like got a little work in, but it really helps my recovery.
The hardest thing is to remember that a deload is a deload. you’re not supposed to work hard. When you come back the following week, you’ll be itching to go hard.
[quote]Fletch1986 wrote:
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.[/quote]
Speed work is perfect for those that don’t want to be strong.
[quote]malonetd wrote:
[quote]Fletch1986 wrote:
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.[/quote]
You could probably get away with it for a cycle or two – but only because I don’t think a deload is necessary for everybody every 4 weeks. However, if you are doing true speed work, you’re not deloading at all, and it might even be more taxing on your body.
If you’re worried about “picture perfect” form, why not just use the weights suggested for the deload and practice form?
How does speed work help form? If you have sloppy form, you’ll just end up fast and sloppy.[/quote]
This is correct…speed work usually reinforces really shitty form - because most people care too much about “speed” then good form. Thus is the downfall of the (nin)Tendo unit.
Good afternoon fellow Wendler devotees. I was wondering with Jims new book, how many people will be “jumping ship” so to speak? Or are most people content with the original program? I wouldnt mind reading it (I know its only 25$) but if I’m not really into football, would it really be worth it? My sports of choice are road hockey, mountain biking, snorkling, MMA, and of course strongman stuff.
I have a second question also, I have been reading alot about doing just a push and pull routine. Alot of guys are saying the deadlift is really all you need and a pushing exercise to round it all off. They say squats overdevelope the legs making them “bulky” and that deads will enough carry over to strengthen the legs without the chaffing. I am curious as to what your opinions on this are. I am sure alot are going to call blasphemy though. Have a great day.
[quote]HUNTER13 wrote:
Good afternoon fellow Wendler devotees. I was wondering with Jims new book, how many people will be “jumping ship” so to speak? Or are most people content with the original program? I wouldnt mind reading it (I know its only 25$) but if I’m not really into football, would it really be worth it? My sports of choice are road hockey, mountain biking, snorkling, MMA, and of course strongman stuff.
I have a second question also, I have been reading alot about doing just a push and pull routine. Alot of guys are saying the deadlift is really all you need and a pushing exercise to round it all off. They say squats overdevelope the legs making them “bulky” and that deads will enough carry over to strengthen the legs without the chaffing. I am curious as to what your opinions on this are. I am sure alot are going to call blasphemy though. Have a great day.[/quote]
A day without squats is like a day without sunshine
Squats are a “push” aren’t they?
Btw vt how about this shitastic weather?
Beginning 5/3/1 tomorrow. I’ve whipped up a spreadsheet with everything calculatd for the next 12 months. I think at the end of every fourth cycle or so though I’m going to re-evaluate my 1RM and then recalculate everything accordingly. I’m in this for the long run now.
[quote]Webbykun wrote:
Beginning 5/3/1 tomorrow. I’ve whipped up a spreadsheet with everything calculatd for the next 12 months. I think at the end of every fourth cycle or so though I’m going to re-evaluate my 1RM and then recalculate everything accordingly. I’m in this for the long run now.[/quote]
If you start light, you might not need to re-assess 1RM every 4 cycles.
I’m currently on cycle 6, second week of DL (i.e. 3+) came out as 152.5kg (336lb) x8 so I’m guessing I won’t need to reset for a while, might even squeeze a few weeks more by adding 2.5kg to training max (been adding 5kg per cycle so far).
[quote]Therizza wrote:
Squats are a “push” aren’t they?
Btw vt how about this shitastic weather?[/quote]
Are you from VT as well? Where at?
What is everybody’s favorite conditioning workouts to do after leg days in 5/3/1? I’m going to start doing swings and burpees on squat day and am looking for another conditioning workout to do on Deadlift day… Any suggestions? I was thinking about running stairs…
[quote]fedaykin wrote:
[quote]Therizza wrote:
Squats are a “push” aren’t they?
Btw vt how about this shitastic weather?[/quote]
Are you from VT as well? Where at?[/quote]
I was referring to VTballa from the great state of Virginia. But I guess that was pretty confusing.
[quote]Therizza wrote:
[quote]fedaykin wrote:
[quote]Therizza wrote:
Squats are a “push” aren’t they?
Btw vt how about this shitastic weather?[/quote]
Are you from VT as well? Where at?[/quote]
I was referring to VTballa from the great state of Virginia. But I guess that was pretty confusing. [/quote]
AAAHHHH, I got you. damn, I was thinking there was a VT crew on here that I didn’t know about…
[quote]fedaykin wrote:
What is everybody’s favorite conditioning workouts to do after leg days in 5/3/1? I’m going to start doing swings and burpees on squat day and am looking for another conditioning workout to do on Deadlift day… Any suggestions? I was thinking about running stairs…[/quote]
I have been doing the 5x10 deadlifts as my accessory with pretty short rest intervals. My legs are pretty much shot for the day after that- but it is a hell of a conditioning tool. Plus I box and skip rope on Monday evenings- if that helps at all.
BTW- You can be an honorary member of the VA crew since Vermont and Virginia are pretty much the same thing.
[quote]fedaykin wrote:
What is everybody’s favorite conditioning workouts to do after leg days in 5/3/1? I’m going to start doing swings and burpees on squat day and am looking for another conditioning workout to do on Deadlift day… Any suggestions? I was thinking about running stairs…[/quote]
Steep incline treadmill walking … like hiking up a mountain without the rocks.
[quote]HUNTER13 wrote:
Good afternoon fellow Wendler devotees. I was wondering with Jims new book, how many people will be “jumping ship” so to speak? Or are most people content with the original program? I wouldnt mind reading it (I know its only 25$) but if I’m not really into football, would it really be worth it? My sports of choice are road hockey, mountain biking, snorkling, MMA, and of course strongman stuff.
I have a second question also, I have been reading alot about doing just a push and pull routine. Alot of guys are saying the deadlift is really all you need and a pushing exercise to round it all off. They say squats overdevelope the legs making them “bulky” and that deads will enough carry over to strengthen the legs without the chaffing. I am curious as to what your opinions on this are. I am sure alot are going to call blasphemy though. Have a great day.[/quote]
I would say it depends on your goals. one of my goals is to squat 600, so not squatting wouldn’t work for me. I also would not agree that squats overdevelop the legs, I would say they perfectly develop the legs.
I really can’t think of a reason to not squat. You’re right. Blasphemy.
What we needs here, is some torches, pitchforks, and drunken villagers.
[quote]Therizza wrote:
[quote]fedaykin wrote:
What is everybody’s favorite conditioning workouts to do after leg days in 5/3/1? I’m going to start doing swings and burpees on squat day and am looking for another conditioning workout to do on Deadlift day… Any suggestions? I was thinking about running stairs…[/quote]
I have been doing the 5x10 deadlifts as my accessory with pretty short rest intervals. My legs are pretty much shot for the day after that- but it is a hell of a conditioning tool. Plus I box and skip rope on Monday evenings- if that helps at all.
BTW- You can be an honorary member of the VA crew since Vermont and Virginia are pretty much the same thing.[/quote]
haha, thanks man. I have cousins in VA actually. Do you know kinney ridge?
Here’s the issue with BBB deadlifts for me: My thighs get too big too fast. Not just on BBB but in general. I’m trying to keep smaller thighs because I enjoy training jiu-jitsu and having thick thighs makes it difficult to perform certain tasks (Triangle choke, certain guard variations, etc…) So, my goal is to get as strong as possible without growing my thighs too much more. I might try high incline treadmill walking, but I’m not sure if I will be able to. About a year ago, I hurt my knee in jiu-jitsu and running is no longer an option for me right now and I have never been big into spending long periods of time on a treadmill, I would rather be outside. But, we will see. I’m really looking for really high intensity type stuff that will not kill my strength gains. Yeah, I know, I’m being greedy. I want it all and I want it now!!! lol.
[quote]HUNTER13 wrote:
My sports of choice are road hockey, mountain biking, snorkling, MMA, and of course strongman stuff.
[/quote]
that’s quite a eclectic list of favorites; lol @ snorkling, that shit is fun though. i’m sticking w/ original 5/3/1. it’s been working for me. i’m interested in trying strongman stuff, i don’t have any equipment though.