Anyone here have a physical type job? I was wondering how the hard labour and 531 are treating you. I just started a tough construction job and took a week off to adjust, now that I am a little adjusted I want to get back to getting stronger and bigger. No choice but to up the calories and might have to do the drink milk and eat grilled cheese like Jim said.
I have a bad elbow, in which i completely tore the triceps off the tendon and ruptured(exploded as my surgeon says) the tendon itself. after 3 years, my left arm is still and inch smaller than my right, and i guestimate that triceps is 25% or less strong than the other.
i guess what i am saying is that heavy pressing is out for me. would it be wise to still follow the 5/3/1 protocol for pressing movements, just lower my base % so much that i am getting lots of reps, or (as i have been doing of late) just doing high volume pressing stuff(5x10-15 on barbell movements, 10-20 reps dumbbells, 100 reps for extensions/pushdowns.
to give you an idea how deconditioned i am to heavy pressing…5x10x135-155 is all i can do on military, 155-185 on bench, 60-80lbs on db presses, i can do about 30 pushups, and about 5-10 dips. if i double sleeve my bad elbow, or wrap it with knee wraps, those numbers go up as i can assist my bad elbow some, but boy, it is scary as a times i feel as i am right on the edge of re-injuring that elbow.
i have been using the 5/3/1 periodization on my deadlift and power clean with success though.
[quote]jjackkrash wrote:
it is not really meaningful nor productive to try and worry about measuring progress from one week to the next on 5-3-1-- [/quote]
i guess what got me thinking about progress was what Jim says in the manual about setting rep goals for each week and comparing rep maxes. I had to take a step back and really grasp the concept.
I’m so tired of not making progress that I got so psyched up to do this program. I’m totally consumed by it. Now, I’m just going to follow the program and concentrate on picking up heavy shit and putting it back down and getting stronger.
Thanks to all for the good feedback.
[quote]HUNTER13 wrote:
Anyone here have a physical type job? I was wondering how the hard labour and 531 are treating you. I just started a tough construction job and took a week off to adjust, now that I am a little adjusted I want to get back to getting stronger and bigger. No choice but to up the calories and might have to do the drink milk and eat grilled cheese like Jim said.[/quote]
Yep
I just do it 3 days a week (4th workout rolls over to next week). 3 days a week 5/3/1, with 2-3 assistance exercises each day can be done and done well with a physical job. Make sure you deload every 4th (5th if your doing it 3 days a week) week as he reccomends.
[quote]caveman101 wrote:
5/3/1 deadlifts + 5x10 deads + rest-pause shrugs. loving it[/quote]
I use a dremel between sets of deadlifting to keep the callouses down. It’s much easier than them ripping.
i use a stanley knife blade every 10-14 days to trim the excess skin off ,therefore they never rip
i just peel them off if they get too big, the excess usually starts to flake off anyway
Some of you may remember me saying it was my intention to follow 5/3/1 with a BBB assistance template during my diet. Let me tell you, this stuff is amazing. The main thing i’ve learnt is LISTEN TO JIM, especially in regard to starting light.
First few times I used it, I used an excel calculator, in which I didnt realise it didnt account for the minus 10% you initially take, so I was always starting a few cycles ahead, which did nothing for me. So i’ve taken my maxes, subbed 10% and started going after it. Week one, my ‘5’ week has so far seen 3 PR’s (145kg squat x 11 reps, Bench 85kg x 12 and DL 170kg x 12.) and i’m confident of hitting a big military PR tonight. These are all time PR’s, regardless of bodyweight, and I intend on beating them as I continue to diet down with Shelby.
Its my intention to run BBB for as long as possible, then switch to the Trivumrate for the remainder when my recovery starts to suffer. I reckon i’ll get two BBB cycles, and 1 triv cycle out of the remainder of the time.
[quote]heavythrower wrote:
I have a bad elbow, in which i completely tore the triceps off the tendon and ruptured(exploded as my surgeon says) the tendon itself. after 3 years, my left arm is still and inch smaller than my right, and i guestimate that triceps is 25% or less strong than the other.
i guess what i am saying is that heavy pressing is out for me. would it be wise to still follow the 5/3/1 protocol for pressing movements, just lower my base % so much that i am getting lots of reps, or (as i have been doing of late) just doing high volume pressing stuff(5x10-15 on barbell movements, 10-20 reps dumbbells, 100 reps for extensions/pushdowns.
to give you an idea how deconditioned i am to heavy pressing…5x10x135-155 is all i can do on military, 155-185 on bench, 60-80lbs on db presses, i can do about 30 pushups, and about 5-10 dips. if i double sleeve my bad elbow, or wrap it with knee wraps, those numbers go up as i can assist my bad elbow some, but boy, it is scary as a times i feel as i am right on the edge of re-injuring that elbow.
i have been using the 5/3/1 periodization on my deadlift and power clean with success though. [/quote]
Heavythrower,
I have a similar situation as you. I broke my right olecranon process (the bony point of the elbow) many years ago and the surgery to fix it didn’t take. In 2004, I had an olecranon excision with tricep repair done. That consisted of the surgeon detaching my tricep tendon, removing the broken piece and scar tissue, etc. He reattached the tendon and I healed. For over 20 years now, I have not been able to straighten out my right arm completely. I lack just a few degrees. The weird thing is someone else can straighten it. My right tricep just doesn’t have the mechanical leverage to do it. I am also left handed. All this added up equals my right arm being smaller and weaker than my left. Yours seems to have a greater range of disparity.
My advice: Use dumbbells on assistance movements and go for reps to make the weaker arm pull it’s weight. Over time, do some “phases” where you bump up the weight and lower the reps. Sort of like a mini periodization. OR add in a set or 2 of isolation for the injured tricep at the end of the workout. Something like band pushdowns as they are much friendlier on the joints if the joint causes any issues. Hopefully, over time, the “edge of re-injuring” feeling will go away. There isn’t anything you can do to even out the size or strength. Everyone has that side that is weaker and smaller. Some of us just have a larger gap. I’ve tried all sorts of things to even them out but have to remind myself I’m not a bodybuilder so it really doesn’t matter. It is quite frustrating but there isn’t anything I can do about the injury.
Good luck!
All my lifts are stalling. I’m eating more than I ever have before. Can someone help me figure out what is going on?
Re-evaluate your training maxes (try dropping them 10-15%), your assistance work, training frequency, and lifestyle (any significant changes, stress, etc.)
[quote].:W:. wrote:
Re-evaluate your training maxes (try dropping them 10-15%), your assistance work, training frequency, and lifestyle (any significant changes, stress, etc.)[/quote]
x2
Lifestyle:
You’re eating more than ever. Good.
For me, it’s finals week and I’m stressing out and sleeping less. Might be the same for you. How’re you sleeping and all that? I hope partying is kept to a minimum.
What do you feel your weakpoints on the big 4 are now? Is your assistance still focusing on these areas? No injuries? Or, are the weights just too damn heavy? (training maxes)
Have you made any changes lately?
my results since December:
Before:
weight: 187
Bench: 2257
Deadlift: 3157
Military: 1359
Front Squat: 2257
After:
weight: 183
Bench: 22810, 2525
Deadlift: 3566
Military: 1565, 1614
Front Squat: 2508
yeah theres been a ton of stress. trouble sleeping cuz im getting taller, which is a blessing but a curse because im outgrowing my puny bed. I also am pretty banged up from a fight on wednesday which resulted in a 3 day suspension. My weakpoint in the deadlift is pure pussiness. Bench is my lockout, press is idk, and squat is probably my core. My assistance has sucked and left me sore as shit everday, it is probably interferring with my recovery tbh. I was doing a bastardized bbing version. Im making the switch to triumvirate.
[quote]OT wrote:
…trouble sleeping cuz im getting taller…[/quote]
This is probably why your lifts are stalling
Keep eating a lot just in case because being tall kicks ass.
[quote]OT wrote:
yeah theres been a ton of stress. trouble sleeping cuz im getting taller, which is a blessing but a curse because im outgrowing my puny bed. I also am pretty banged up from a fight on wednesday which resulted in a 3 day suspension. My weakpoint in the deadlift is pure pussiness. Bench is my lockout, press is idk, and squat is probably my core. My assistance has sucked and left me sore as shit everday, it is probably interferring with my recovery tbh. I was doing a bastardized bbing version. Im making the switch to triumvirate.[/quote]
Your biggest concern should be that you didn’t pinpoint these myriad reasons that you just gave as your problem before being asked. I mean, you’re young I’m assuming, so you get a bit of a pass, but come on man. How do you expect to NOT see some decreases in your training with all these factors adding up?
[quote]VTBalla34 wrote:
[quote]OT wrote:
yeah theres been a ton of stress. trouble sleeping cuz im getting taller, which is a blessing but a curse because im outgrowing my puny bed. I also am pretty banged up from a fight on wednesday which resulted in a 3 day suspension. My weakpoint in the deadlift is pure pussiness. Bench is my lockout, press is idk, and squat is probably my core. My assistance has sucked and left me sore as shit everday, it is probably interferring with my recovery tbh. I was doing a bastardized bbing version. Im making the switch to triumvirate.[/quote]
Your biggest concern should be that you didn’t pinpoint these myriad reasons that you just gave as your problem before being asked. I mean, you’re young I’m assuming, so you get a bit of a pass, but come on man. How do you expect to NOT see some decreases in your training with all these factors adding up?[/quote]
I know, i know, I feel like a dumb shit for not seeing it myself until I was prodded by W’s questions. My subconcious operates on the notion that I am invincible.
I don’t think this has been asked through the different threads, but if it has then I apologize.
Did 5 cycles of 5-3-1 from October-February. Made great progress and was really happy with the weights I was putting on the bar, but I also had put on quite a bit of fat weight and decided to do the V-Diet to blast some of it off. The workouts were essentially fully body 3x a week with about 40 reps per exercise & 4 exercises per session. I’ve been doing that for nearly two months, but I’m ready to get back to 5-3-1.
My question is this: What is the optimal way to pick it back up? Should I just start where I left off, since I was still getting a lot of reps on the last sets of last cycle? Should I recalculate my maxes and start all over? Or should I knock down my current training maxes 10% or so and start from there?
I’m leaning towards the first option just to see how it goes, but the third option isn’t bad either IMO.
[quote]VTBalla34 wrote:
I don’t think this has been asked through the different threads, but if it has then I apologize.
Did 5 cycles of 5-3-1 from October-February. Made great progress and was really happy with the weights I was putting on the bar, but I also had put on quite a bit of fat weight and decided to do the V-Diet to blast some of it off. The workouts were essentially fully body 3x a week with about 40 reps per exercise & 4 exercises per session. I’ve been doing that for nearly two months, but I’m ready to get back to 5-3-1.
My question is this: What is the optimal way to pick it back up? Should I just start where I left off, since I was still getting a lot of reps on the last sets of last cycle? Should I recalculate my maxes and start all over? Or should I knock down my current training maxes 10% or so and start from there?
I’m leaning towards the first option just to see how it goes, but the third option isn’t bad either IMO.[/quote]
Why not test a max, or 5 rm max, or whatever, find out where you are actually at, and start from there? I would suspect at least a temporary strength loss from being in a calorie deficit for two months. In any event, it would be good to document where your strength is after a 2 month cut just to know.