5/3/1 for strongman would be fun…
[quote]fedaykin wrote:
I’m really looking for really high intensity type stuff that will not kill my strength gains. [/quote]
Would sled pushing/pulling mess with your injury?
[quote]mjnewland wrote:
5/3/1 for strongman would be fun…
[/quote]
I thought a couple guys here use the basic 5/3/1 progression and supplement with implement work days or something. Do you mean Jim actually writing a manual on it? I’d buy it. I’m also looking forward to that ‘Yoke Manual’ I heard he was writing.
[quote]Therizza wrote:
[quote]fedaykin wrote:
I’m really looking for really high intensity type stuff that will not kill my strength gains. [/quote]
Would sled pushing/pulling mess with your injury?[/quote]
Nope! The only things that bother it are 1) running for ~1+ miles (repeated heel strikes I’m guessing) and 2) pulling my foot to my face (do u know anything about rubber guard? If you do, I was attempting to get to the carni when my partner was resisting during rolling and I felt and heard a loud pop in my knee. That was about a year ago now and the above two things are the only two things that bother me.) It isn’t bad enough at this point to warrent going to a doctor, I just don’t play rubber guard or run distances anymore…
Having said that, as soon as I get a sled, I will give it a try. We do have a couple of very large tires for flipping and a set-up for car pulling which I will start doing once the snow is gone from here.
[quote]HUNTER13 wrote:
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]
Sounds like you read someone that likes Kettlebells. Never trust a man that doesn’t want high test levels, doesn’t like Black Sabbath and doesn’t advocate squats.
Seriously. There are two kinds of people who say this:
- People that want to stir the pot.
- Pussies
If you want an excuse not to squat you are not going to get it here. If you don’t want to squat, just don’t do it.
Woah that formula is actually really good. I tested my benchpress max last week before starting 5/3/1. I went on to do my last set today for max reps, and just out of curiosity I plugged in the numbers, and it gave me my one rep max + 3 kg, and to be honest I reckon I could have probably done that extra 3 kg too :P.
Thanks for the insight Master Wendler, you had me convinced at “T” levels and Sabbath. Have a great day and keep up the great work, and introducing us to great music/bands.
Does Jim ACTUALLY play all the instruments and sing for Preach Vice? If so, a true Renaissance man.
I do believe Jim is a one man band.
How do you guys add in rotator work? As soon as mine recover from strain or whatever is making them hurt (no tears or anything) I’m thinking of adding in 3-4 sets of one of these: poor man’s shoulder horn, band face pulls, lying or standing external rotations, dumbbell cleans or doing one of the circuits in diesel crew’s shoulder rehab for a couple run throughs. I’m anxious to get back to lifting upper body again.
What say Ye?
everything you need to know about healthy rotator cuffs is here:
the YTWL has morphed into LYTP. that’s 4 exercises done back to back for a giant set. do 3 sets with about a minute between sets. start with 5lb dumbells. you are only allowed to add weight when you can get 3 full sets of 12 with only a minute between sets.
benching used to kill me until I narrowed my grip a little, and started doing LYTP. i do them as part of my warmup every lifting day. i do 1 set with higher reps on bench and military day, and do 3 sets of 12ish on dead and squat days. This has made a massive difference to me
[quote]Steel Nation wrote:
[quote]Boffin wrote:
Nice work!
Shouldn’t the text “4 rep PR with this weight. The power of Simmons compels me.” say “Wendler” instead of Simmons? 
[/quote]
That’s in reference to the Kiss song playing in the background.[/quote]
My bad.
[quote]mjnewland wrote:
everything you need to know about healthy rotator cuffs is here:
the YTWL has morphed into LYTP. that’s 4 exercises done back to back for a giant set. do 3 sets with about a minute between sets. start with 5lb dumbells. you are only allowed to add weight when you can get 3 full sets of 12 with only a minute between sets.
benching used to kill me until I narrowed my grip a little, and started doing LYTP. i do them as part of my warmup every lifting day. i do 1 set with higher reps on bench and military day, and do 3 sets of 12ish on dead and squat days. This has made a massive difference to me[/quote]
I had forgotten about that thread. Thanks! I was doing the LYTP on off days. I’m going to start warming up with them or something similar like the diesel crew 2 minute shoulder warm up which includes them but in the old YTWL format. I’ll just change them around. My benching and pressing used to kill my shoulders until I started doing my back assistance first in the workout.
Hey im doing 5/3/1 and i forget during week three when your last set is just a single, do you rep out that set? or just do the one, i cant remember what the book said
[quote]tjpiattelli wrote:
Hey im doing 5/3/1 and i forget during week three when your last set is just a single, do you rep out that set? or just do the one, i cant remember what the book said[/quote]
rep out
Hey,
I’m starting my first 5/3/1 cycle soon and are planning on doing the Triumvirate as assistance work.
Now my question is if there is any system behind choosing the exercises.
For example:
Military Press 5/3/1
Dips 5x15
Chins 5x10
as mentioned in the book.
VERY GENERALLY the MP and Dips work the same muscle groups as a push movement
and the Chins the antagonists as a pull movement.
The other assistance exercises mentioned in the book are also built after that scheme:
The 1. assistance exercise has the same movement (push/pull)
and the 2. exercise the opposite.
So is that the scheme Jim wants us to recognize or am I just fantasizing
and the 2 assistance exercises are just randomly thrown together without considering
the muscle groups they work?
Thanks in advance
thanks man i appreciate it
[quote]Esum wrote:
Hey,
I’m starting my first 5/3/1 cycle soon and are planning on doing the Triumvirate as assistance work.
Now my question is if there is any system behind choosing the exercises.
For example:
Military Press 5/3/1
Dips 5x15
Chins 5x10
as mentioned in the book.
VERY GENERALLY the MP and Dips work the same muscle groups as a push movement
and the Chins the antagonists as a pull movement.
The other assistance exercises mentioned in the book are also built after that scheme:
The 1. assistance exercise has the same movement (push/pull)
and the 2. exercise the opposite.
So is that the scheme Jim wants us to recognize or am I just fantasizing
and the 2 assistance exercises are just randomly thrown together without considering
the muscle groups they work?
Thanks in advance[/quote]
From the book:
Assistance Work #2: The Triumvirate
This is the smart man’s way to train, because it’ll force you to think about which exercises are the most effective. It’ll make you experiment and reevaluate. All we’re going for here is to limit each workout to 3 exercises, including the big one.
[quote]LA wrote:
[quote]Esum wrote:
Hey,
I’m starting my first 5/3/1 cycle soon and are planning on doing the Triumvirate as assistance work.
Now my question is if there is any system behind choosing the exercises.
For example:
Military Press 5/3/1
Dips 5x15
Chins 5x10
as mentioned in the book.
VERY GENERALLY the MP and Dips work the same muscle groups as a push movement
and the Chins the antagonists as a pull movement.
The other assistance exercises mentioned in the book are also built after that scheme:
The 1. assistance exercise has the same movement (push/pull)
and the 2. exercise the opposite.
So is that the scheme Jim wants us to recognize or am I just fantasizing
and the 2 assistance exercises are just randomly thrown together without considering
the muscle groups they work?
Thanks in advance[/quote]
From the book:
Assistance Work #2: The Triumvirate
This is the smart man’s way to train, because it’ll force you to think about which exercises are the most effective. It’ll make you experiment and reevaluate. All we’re going for here is to limit each workout to 3 exercises, including the big one.
[/quote]
Also yes on the antagonist thing
[quote]Therizza wrote:
Does Jim ACTUALLY play all the instruments and sing for Preach Vice? If so, a true Renaissance man.[/quote]
I do “play” everything…but not very well.
[quote]
.
So is that the scheme Jim wants us to recognize or am I just fantasizing
and the 2 assistance exercises are just randomly thrown together without considering
the muscle groups they work?
Thanks in advance[/quote]
Recognize, motherfucker. You are correct.