I believe on the first week, I did 9ish.
I guess one reason for my struggle with 5+ set is that front squat is causes problem when done in high reps due to your rhomboids giving up.
“From my experience I pretty much never dropped more than 1 rep cycle to cycle as the weight went up on any week” <== I am not sure what you mean here.
Thanks.
[quote]TheDudeAbides wrote:
[quote]fedaykin wrote:
[quote]jt1 wrote:
Hi everyone,
I’ve just started my 3rd cycle of 5/3/1 and i feel like i’ve improved alot. I was thinking of going for some easy (hopefully) new 1RM’s during de-load week at the end of this cycle. I would probably go in for the max lift, then leave straight afterwards, without assistance.
If these 1RM’s arent necessarily grinding reps, do you think that it would be alright to give them a go during deload week? I was thinking that they wouldnt be too taxing on the CNS as they wouldn’t be grinding reps, and therefore wouldnt screw with my recovery process?
What are your thoughts on this? Anyone ever tried doing the same?
Thanks Alot,
JT[/quote]
I would work up to a 1rm after your work sets, maybe on the 5/3/1 week. hitting a 1rm on a deload week just seems like a bad idea to me.[/quote]
^This is what I have done. Then I take the next couple days or week off and start over.
[/quote]
Alright, I think ill do my work sets on 5/3/1 week, then go for a 1RM.
Thanks Guys!
[quote]ghdtpdna wrote:
Problem is my squat, more specifically front squat (I don’t think this matters).
Two weeks ago, week 3 of that round (90% max of 247.5), I was able to hit 3 reps on my 1+ set with 235 (247.5 X 0.95), (made me happy).
Today, week 1 of this round (90% max of 256.5 or 255 for all practical purposes), I needed to do 5+ reps with 220. I struggled to do 5 reps, which is okay, but I always struggle with the week 1 of this program with squat.
Is this normal?
Thanks.[/quote]
I am doing 5/3/1 front squats as well.
Did 6 cycles before I resetted - I resetted not because I failed to hit the stipulated reps, indeed for the last 2 cycles, I hit something like 5,4,3 reps for the top sets each week. But for my earlier cycles, I usually do 7-8 reps for Week 1, 6-7 reps for Week 2, 5-6 for Week 3.
Just finished my second cycle after I resetted, still looking good so far.
This question has probably been answered, but I can’t find it in the 100+ pages of threads or through the search function, so here goes:
I need a substitute for the OHP that won’t put too much strain on my neck. I have some disk degeneration issues in my neck that makes the OHP and most other overhead lifts unsuitable (i.e., my PT repeatedly and vehemently told me not to lift overhead). The risk of injury and pain afterward is just not worth it. So no OHP variations, snatches, etc.
I do Judo and BJJ recreationally, so back strength is always welcome. Thoughts? I was thinking maybe bent over or chest-supported rows.
[quote]Res Judicata wrote:
This question has probably been answered, but I can’t find it in the 100+ pages of threads or through the search function, so here goes:
I need a substitute for the OHP that won’t put too much strain on my neck. I have some disk degeneration issues in my neck that makes the OHP and most other overhead lifts unsuitable (i.e., my PT repeatedly and vehemently told me not to lift overhead). The risk of injury and pain afterward is just not worth it. So no OHP variations, snatches, etc.
I do Judo and BJJ recreationally, so back strength is always welcome. Thoughts? I was thinking maybe bent over or chest-supported rows. [/quote]
I may be being daft here, but why does OHP strain your neck? I have never had any tightness in my neck from doing them, never felt it in my neck as a matter of fact. I wasn’t aware that they involved the neck at all. Are you sure this is correct?
[quote]Res Judicata wrote:
This question has probably been answered, but I can’t find it in the 100+ pages of threads or through the search function, so here goes:
I need a substitute for the OHP that won’t put too much strain on my neck. I have some disk degeneration issues in my neck that makes the OHP and most other overhead lifts unsuitable (i.e., my PT repeatedly and vehemently told me not to lift overhead). The risk of injury and pain afterward is just not worth it. So no OHP variations, snatches, etc.
I do Judo and BJJ recreationally, so back strength is always welcome. Thoughts? I was thinking maybe bent over or chest-supported rows. [/quote]
The explosive throws in Judo doesn’t have your doc worried, but overhead lifting makes him ‘vehemently’ scold you? Uh…I don’t claim to understand your neck problem, but it seems to me that if you can deadlift, shrug, take throws in judo, and take jiu jitsu, you should be able to overhead press. Clarification: you said there was pain afterwards? Like, OHP leaves your neck in pain after? I haven’t had this issue so I wouldn’t know what to recommend here. Seems like you could maintain your shoulders with some isolation work (raises). Maybe replace with incline bench?
Use the assisted chin machine on its heaviest setting and press against the bar. The weight will be below your knees and that will be fine.
Disclaimer: It may not be fine.
[quote]Res Judicata wrote:
This question has probably been answered, but I can’t find it in the 100+ pages of threads or through the search function, so here goes:
I need a substitute for the OHP that won’t put too much strain on my neck. I have some disk degeneration issues in my neck that makes the OHP and most other overhead lifts unsuitable (i.e., my PT repeatedly and vehemently told me not to lift overhead). The risk of injury and pain afterward is just not worth it. So no OHP variations, snatches, etc.
I do Judo and BJJ recreationally, so back strength is always welcome. Thoughts? I was thinking maybe bent over or chest-supported rows. [/quote]
incline bench
Thanks. Incline bench probably will work. I haven’t had trouble with that the few times I’ve tried it.
The problem with overhead pressing is the way the force loads on the vertebrae and the disks. The vertebrae and the disks have to carry and pass through much of the load. Some of my disks are degenerated which results in the space the nerves pass through being reduced in size. The compression from overhead pressing exacerbates this on my left and can set off inflammation which further exacerbates things – a nasty positive feedback loop. A pinched nerve, more or less, plus something funky with my left levator scapula. The upshot is that carrying the load directly overhead is bad for me, particularly with the neck motion required for a standard OHP. The risk/reward balance just isn’t there. Maybe when things get better – but I’ve been in PT for four months already. So I need a substitute.
I can get away with Judo because my ukemi (falling) is very, very good (the only useful thing I got out of years of aikido …). And I know my limits. I also love it more than any sport I’ve ever done. My PT and I have talked about it and are dealing with it.
Shouldn’t shrug or clean either. I can get away with deadlifting with good form and low volume.
Getting older sucks. (And I haven’t event talked about the bump hip, limited ankle flexibility and plate in my leg …)
while we’re talking about this-
the dude, i’ve seen your posts as far back as the 5/3/1 part 1 thread- you mentioned incline bench- can incline bench be a main move? as in OHP, dead, incline bench, squat using 5/3/1 bbb assistance work? wendler says its a good assistance move in the book but not a main move…
[quote]UFgator11 wrote:
while we’re talking about this-
the dude, i’ve seen your posts as far back as the 5/3/1 part 1 thread- you mentioned incline bench- can incline bench be a main move? as in OHP, dead, incline bench, squat using 5/3/1 bbb assistance work? wendler says its a good assistance move in the book but not a main move…[/quote]
The only difference between a bench press and an incline bench is what, 30-45 degrees? As long as it is a lift that uses a barbell and allows for a progression of 5-10 pounds a month, then why not?
[quote]UFgator11 wrote:
while we’re talking about this-
the dude, i’ve seen your posts as far back as the 5/3/1 part 1 thread- you mentioned incline bench- can incline bench be a main move? as in OHP, dead, incline bench, squat using 5/3/1 bbb assistance work? wendler says its a good assistance move in the book but not a main move…[/quote]
I’ll answer this and the Dude can take the weekend off. Yes, incline barbell bench is acceptable as a substitute for OHP. I couldn’t overhead press because of a rotator issue and Jim said to use incline bench as a substitute until I could.
I suppose you could sub in incline bb for bench press but I would make it a very shallow incline because your front delts will take a beating from OHP and incline in the same week (assuming you lift 4 days a week).
LOL guys
So replace flat bench for incline bench? I suppose there would have to be a pretty good reason to not flat bench. As blake mentioned, that would be quite the beating on your shoulders unless you spaced the workouts out enough. I have a day between OHP and BP, which seems fine for now. Take care of those shoulders.
I would like to add that I started doing 5/3/1 barbell curls. Very interesting progression. You can apply the 5/3/1 progression to about any movement. I think I would skip it on something like laterals or flyes.
cycle 9 starts next week. I am doing 5/3/1 weighted dips as a replacement for OHP. I will still do BBB, so i will use militaries for that, but weighted dips as the main move. I thought of this after a cool article at EFS about weighted dips. I got Jim’s permission…
thanks pb andy, blake b, and the dude. I was just wondering for my own knowledge; i’m not goning to fix something that isn’t broken. i’m sticking with the program as written and doing bbb. cycle 5 starts monday.
I’ve been getting 20 reps on all my deadlift days on the first cycle of 5-3-1:
5+ day: 20 with 127 kg in 66seconds
3+ day: 21 with 135kg in 87 secs
1+ day: 20 with 142 kg in 117 secs
Is this not going to see me gain strength — I can see myself getting 20 reps on all deadlift days for next 2 cycles.
I have good form with these weights but when I go heavy (4 plates or more) my core stability goes and my back rounds.
What does anyone think? Does anyone have similar experiences?
I’ve never gotten reps that high. This is not official, but I have always thought to myself that If I went over 20 reps on the 3 or 1 day, I would reset. figure out the 1rm equivalent of 142x 20, take 10% off, and keep going.
i bet if you stay with it, the time under tension will help bring your core stability up. that’s how my low back was; it would fail way before my upper back, grip, legs, or hamstrings. i did bbb and just stayed with the same weights for accessory for a couple cycles while adding weight for the 3 work sets as per the ebook. i don’t strain my back on deads anymore. now my my grip fails before my back on deadlift…
[quote]ros1816 wrote:
I’ve been getting 20 reps on all my deadlift days on the first cycle of 5-3-1:
5+ day: 20 with 127 kg in 66seconds
3+ day: 21 with 135kg in 87 secs
1+ day: 20 with 142 kg in 117 secs
Is this not going to see me gain strength — I can see myself getting 20 reps on all deadlift days for next 2 cycles.
I have good form with these weights but when I go heavy (4 plates or more) my core stability goes and my back rounds.
What does anyone think? Does anyone have similar experiences?
[/quote]
If you can lift “4 plates or more” why aren’t you doing more weight in your sets? Follow the formula Jim gives in his book.
[quote]ros1816 wrote:
I’ve been getting 20 reps on all my deadlift days on the first cycle of 5-3-1:
5+ day: 20 with 127 kg in 66seconds
3+ day: 21 with 135kg in 87 secs
1+ day: 20 with 142 kg in 117 secs
Is this not going to see me gain strength — I can see myself getting 20 reps on all deadlift days for next 2 cycles.
I have good form with these weights but when I go heavy (4 plates or more) my core stability goes and my back rounds.
What does anyone think? Does anyone have similar experiences?
[/quote]
I think you should get rid of the paradigms of strength training that are polluting your mind.