For my deadlift, after my 5-3-1 sets, I do a back off set of 10 reps or more with a lighter weight. Every two week or so, I try to add 2.5kg to the bar for that backoff set and grind out another >10 reps.
So in total, I do only two work sets of deadlifts each week.(the repping out set and the light set, the first two 5-3-1 sets are not counted as work sets, I regard them as warm ups)
And I find 5x10 too taxing on my lower back.
I love the 5x10. My back and everything gets stronger. Especially when I do the Boring But Big, and then do some accessory work that’s 5x10. It works extremely well for me. Thanks Mr. Wendler. Because of your program i pulled 405 five times this morning and couldn’t fucking believe how easy the reps were. Thank you.
Hi all
While we’re on the subject of what has helped to improve lifts - can anyone give me some suggestions for the Squat please?
I am on cycle 19 on 5/3/1 and everything is moving along nicely with the exception of squat. I have found resetting the training max very light (80-85% - I use the rule of thumb of being able to get 10 reps on the 3’s week after resetting) to work well for the other 3 lifts but when I did it for the Squat I regressed further.
This makes me think I need to get used to handling heavier loads so am considering following Matt Rhodes advice and doing some heavy singles after the last 5/3/1 set. I’m also considering forgetting the 5/3/1 for Squats for a while and just work on getting some rep work in to work on form (which I realise could play a big part in my problem).
I’d be grateful for any suggestions.
Cheers
Dan
good mornings have always had a great affect on my back squat, but I have never belonged to a gym with a GHR.
i just started doing front squats, and due to the different bar position, it has helped my deadlift. also, kroc rows has also helped my deadlift a bit.
bbb deadlifts are the shit. they hurt for a couple days, but after doing them for almost a year, I can say they have really helped strengthen my lower back, and right now they are the only gpp i get
Not sure if it’s the right place to ask but during my second month of 5/3/1 one problem came out. On the last set of squats I found myself leaning forward too much (9x220, previous 1RM: 264). I am trying to focus on a good form, having tight arch, sitting back and below-the-parallel depth. I am not sure if this is lower back strength or technique issue (chest too low?). Or maybe this is not big deal, since Wendler wrote that technique won’t be flawless on the last set. I follow boring but big template, maybe I should add up some good mornings or other assistance exercise for lower back.
[quote]Dan E wrote:
Hi all
While we’re on the subject of what has helped to improve lifts - can anyone give me some suggestions for the Squat please?
I am on cycle 19 on 5/3/1 and everything is moving along nicely with the exception of squat. I have found resetting the training max very light (80-85% - I use the rule of thumb of being able to get 10 reps on the 3’s week after resetting) to work well for the other 3 lifts but when I did it for the Squat I regressed further.
This makes me think I need to get used to handling heavier loads so am considering following Matt Rhodes advice and doing some heavy singles after the last 5/3/1 set. I’m also considering forgetting the 5/3/1 for Squats for a while and just work on getting some rep work in to work on form (which I realise could play a big part in my problem).
I’d be grateful for any suggestions.
Cheers
Dan[/quote]
This may sound heretical here, but you should consider taking a month off and running the Smolov base mesocycle, then getting back on 5-3-1. I was stuck at 385 for several months on 5-3-1–my squats were just not moving–and then blew through that after the 18 days of Smolov Base (I smoked 425 to rock bottom, then missed at 455 on my test day). I also ran the full switching and intense phases, but thought that these cycles just beat me up and brought very diminishing returns. Now I am back on 5-3-1 and enjoying it, but I think that the Smolov experience was invaluable and was a good change of pace.
I am again back on 5/3/1, and I have to say its going decent so far, week 1 is done with:
Deadlift-340x7 all dead stop
Bench-230x7
Squat-305x7
I started doing dead stops on the dead lift. Also, all my squats are done to parallel or slightley above, I’m trying to not round my back at all, so Ill sacrifice a little depth for a better feeling back. Most of my squats yesterday were just at parallel.
[quote]jjackkrash wrote:
[quote]Dan E wrote:
Hi all
While we’re on the subject of what has helped to improve lifts - can anyone give me some suggestions for the Squat please?
I am on cycle 19 on 5/3/1 and everything is moving along nicely with the exception of squat. I have found resetting the training max very light (80-85% - I use the rule of thumb of being able to get 10 reps on the 3’s week after resetting) to work well for the other 3 lifts but when I did it for the Squat I regressed further.
This makes me think I need to get used to handling heavier loads so am considering following Matt Rhodes advice and doing some heavy singles after the last 5/3/1 set. I’m also considering forgetting the 5/3/1 for Squats for a while and just work on getting some rep work in to work on form (which I realise could play a big part in my problem).
I’d be grateful for any suggestions.
Cheers
Dan[/quote]
This may sound heretical here, but you should consider taking a month off and running the Smolov base mesocycle, then getting back on 5-3-1. I was stuck at 385 for several months on 5-3-1–my squats were just not moving–and then blew through that after the 18 days of Smolov Base (I smoked 425 to rock bottom, then missed at 455 on my test day). I also ran the full switching and intense phases, but thought that these cycles just beat me up and brought very diminishing returns. Now I am back on 5-3-1 and enjoying it, but I think that the Smolov experience was invaluable and was a good change of pace.
[/quote]
HERESY!!
What we need here, is some torches and pitchforks…
Ive recently started the BBB, Ive been using the triumvirate for a long time with good gains but decided to switch up the asst stuff for awhile, this is what I do: I started only going for max reps on the 5/3/1 day since to me personally the 95% max rep number is what Im most interested in, I also cut the BBB 5x10 to 3x10 and i add another asst. for 2 sets and I usally “kroc” something for 2 sets,(sometimes), for example on M.Press day, I do the 531 day, whichever day it is, then follow with 3x10 M.Press and then 2 sets of dips, bench day, the same , 3x10 bench, then maybe 2x10 of incline and so on. I also manage to throw in, chins, neck, rows ect. spread out on different days and I always superset them with something. Just wanted to share what Im doing, maybe it will help someone else out, maybe not, its working for me big time. Thanks
I am sure this has been answered earlier.
I COULD test it and find out but wanted to know before testing it.
According to the program progression, I am at a stage where my theoretical max is 355 with 90% max of 320.
Let’s say tomorrow I go to bench tomorrow, I am pretty sure I can do 90% max but would it be likely for me to actually do 355, I doubt it big time (One reason we used 90% max was because we overestimate our max, right?).
What do you guys think?
Thanks a lot in advance.
Hey everyone,
I’m planning on starting this program. Correct me if I’m wrong, but doesn’t the original reduction to 90% of the actual 1RM prescribed by Jim Wendler mean that you won’t be making any strength gains for one whole mesocycle of 16 weeks? The example in the book is an athlete with an actual 170 lb 1RM of OHP, who begins 5/3/1 with a reduced 1RM of 150. After a whole 4 weeks of training it’s upped to 155 lbs. And after that it’s 160. By this logic it will take him four whole months to get to his original lifts. Wendler predicted this kind of reaction, he says that athletes won’t plateau because of this. Well, of course you’re going to be able to increase your lifts consistently… because you’re lifting weight that’s easily within your limits in the first place. It’s not even a matter of ego or anything, the logic just doesn’t make sense to me. I mean, respect and all, but four months to be able to do what you already can do doesn’t make sense to me.
[quote]eukaryotical wrote:
Hey everyone,
I’m planning on starting this program. Correct me if I’m wrong, but doesn’t the original reduction to 90% of the actual 1RM prescribed by Jim Wendler mean that you won’t be making any strength gains for one whole mesocycle of 16 weeks? The example in the book is an athlete with an actual 170 lb 1RM of OHP, who begins 5/3/1 with a reduced 1RM of 150. After a whole 4 weeks of training it’s upped to 155 lbs. And after that it’s 160. By this logic it will take him four whole months to get to his original lifts. Wendler predicted this kind of reaction, he says that athletes won’t plateau because of this. Well, of course you’re going to be able to increase your lifts consistently… because you’re lifting weight that’s easily within your limits in the first place. It’s not even a matter of ego or anything, the logic just doesn’t make sense to me. I mean, respect and all, but four months to be able to do what you already can do doesn’t make sense to me.[/quote]
Don’t think of maximal strength just in terms of 1RMs.
When 150lb which used to be your 4RM becomes your 9RM instead, you still think you were at the strength levels as before?
[quote]eukaryotical wrote:
Hey everyone,
I’m planning on starting this program. Correct me if I’m wrong, but doesn’t the original reduction to 90% of the actual 1RM prescribed by Jim Wendler mean that you won’t be making any strength gains for one whole mesocycle of 16 weeks? The example in the book is an athlete with an actual 170 lb 1RM of OHP, who begins 5/3/1 with a reduced 1RM of 150. After a whole 4 weeks of training it’s upped to 155 lbs. And after that it’s 160. By this logic it will take him four whole months to get to his original lifts. Wendler predicted this kind of reaction, he says that athletes won’t plateau because of this. Well, of course you’re going to be able to increase your lifts consistently… because you’re lifting weight that’s easily within your limits in the first place. It’s not even a matter of ego or anything, the logic just doesn’t make sense to me. I mean, respect and all, but four months to be able to do what you already can do doesn’t make sense to me.[/quote]
Your first post was an epic failure. You should probably delete that account and create a new one in an attempt to start new.
If you think you actually have to be hitting true 1RMs (meaning 100% of your max) to get stronger, then you probably have no business even lifting weights at this stage in your physical development.
[quote]eukaryotical wrote:
Hey everyone,
I’m planning on starting this program. Correct me if I’m wrong, but doesn’t the original reduction to 90% of the actual 1RM prescribed by Jim Wendler mean that you won’t be making any strength gains for one whole mesocycle of 16 weeks? The example in the book is an athlete with an actual 170 lb 1RM of OHP, who begins 5/3/1 with a reduced 1RM of 150. After a whole 4 weeks of training it’s upped to 155 lbs. And after that it’s 160. By this logic it will take him four whole months to get to his original lifts. Wendler predicted this kind of reaction, he says that athletes won’t plateau because of this. Well, of course you’re going to be able to increase your lifts consistently… because you’re lifting weight that’s easily within your limits in the first place. It’s not even a matter of ego or anything, the logic just doesn’t make sense to me. I mean, respect and all, but four months to be able to do what you already can do doesn’t make sense to me.[/quote]
If this were the case, might as well enter a meet every week and max. Submaximal lifting is the answer.
[quote]Doenitz79 wrote:
[quote]eukaryotical wrote:
Hey everyone,
I’m planning on starting this program. Correct me if I’m wrong, but doesn’t the original reduction to 90% of the actual 1RM prescribed by Jim Wendler mean that you won’t be making any strength gains for one whole mesocycle of 16 weeks? The example in the book is an athlete with an actual 170 lb 1RM of OHP, who begins 5/3/1 with a reduced 1RM of 150. After a whole 4 weeks of training it’s upped to 155 lbs. And after that it’s 160. By this logic it will take him four whole months to get to his original lifts. Wendler predicted this kind of reaction, he says that athletes won’t plateau because of this. Well, of course you’re going to be able to increase your lifts consistently… because you’re lifting weight that’s easily within your limits in the first place. It’s not even a matter of ego or anything, the logic just doesn’t make sense to me. I mean, respect and all, but four months to be able to do what you already can do doesn’t make sense to me.[/quote]
Don’t think of maximal strength just in terms of 1RMs.
When 150lb which used to be your 4RM becomes your 9RM instead, you still think you were at the strength levels as before?[/quote]
Snap. I forgot about the whole “X or more” part of the last set. Makes a lot more sense.
today was squat day of the 5/3/1 week and I got 205x6. not much, but a new PR for me. thanks Jim.
[quote]UFgator11 wrote:
today was squat day of the 5/3/1 week and I got 205x6. not much, but a new PR for me. thanks Jim.[/quote]
Haha, I just did 200x6 front squat today.
nice. cheers to PR’s
Err, you guys realise it’s DL day today, right?
DL day here too.