[quote]tjr-dk wrote:
Not so much a 5/3/1 question: We’ll be getting a Fat Bar soon at my club and I intend to bench (and curl) with it. Do I need to reset my bench (and curl) numbers in some way?[/quote]
probably, your weights will go down a little training with a fat bar, at least until you get used to holding onto it.
try it with your current template. if you feel like you get too big of a drop in reps, then lower your training maxes.
[quote]TisDrew wrote:
[quote]dez6485 wrote:
[quote]TisDrew wrote:
Well it may be dogma bullshit, but I got injured doing just that. Lower back. [/quote]
can you clean more than you deadlift? do you skip out on higher rep sets of deads at 85-95% as you should be doing with 5/3/1? do you see what im getting at? maybe your form was terrible, like worse than a drunken monkey doing a reverse curl. [/quote]
I injured my lower back two and some years ago. And at that point I was doing 5x10 on deads with about a ninety pounds more than my clean weight. And it would only take a drunken monkey to realize that injury results from bad form. However, high-rep work with intensity on the olympic lifts didn’t do me well and I’m advising someone else not to do it. You can advise however damn well you please but I’ll stick to my experience.[/quote]
i just hit 11 on my top set of cleans on the 3x5 day, and my spine failed to explode. LIke you, the weight at which I do my 5x10 deads is about 90lbs more than the clean weight.
The whole point of this program is to start too light, and let the reps make you strong. If your form gets funky, you need to stop early, because you have hit your limit for that day.
[quote]mjnewland wrote:
[quote]tjr-dk wrote:
Not so much a 5/3/1 question: We’ll be getting a Fat Bar soon at my club and I intend to bench (and curl) with it. Do I need to reset my bench (and curl) numbers in some way?[/quote]
probably, your weights will go down a little training with a fat bar, at least until you get used to holding onto it.
try it with your current template. if you feel like you get too big of a drop in reps, then lower your training maxes.[/quote]
OK thanks, I think I should be able to manage it, as I’ve reduced the monthly progression with 50% due to rugby-season starting. Depending on how I round the percentages, I’ll either do the same workouts two cycles in a row or put the 0,5 lbs plates to use 
[quote]mjnewland wrote:
[quote]walkinbazooka wrote:
Brief question. I’m adding the clean to my 5/3/1. I’m putting it before squat, and I’ll be doing the 5/3/1 reps. My question is on the final set, do I only do the prescribed reps or do I push it like the press/dead/bench/squat? I haven’t found a place where Jim specified it.
Thank you all for any help.[/quote]
Jim’s advice to me when I started this was “being aweseome twice in one workout is not asking too much”. So push them on the last set like you would any other lift.
Note that for me, rep maxing on the cleans usually means that I will not get a PR on the squat, although once or twice I did get a pr on both.[/quote]
Thanks for the input man.
[quote]bunny7568 wrote:
Have decided to add a second ME exercise to some (depending on how I feel that day) of the 5/3/1 training, prior to an upcoming meet. Anyone else done this in the past?
Here is an example of my last d/l session as a demonstration.
Thanks for stopping by MJ and ||Rug, as well as the kind words… my shoulders have been giving me problems for years now, but just live with it now… 
MAY 9TH 5/3/1 (week 3)
bodyweight 272
DEADLIFTS
bar
135x10
225x5
315x3
405x1
($$)
430x5
495x3
545x2
REVERSE BAND DEADS (GREY AVERAGE BANDS)
495x1
585x1
675x1
700x0 (got it to knees, no go- if I was fresh bet I would get it)
675x1
HACKSQUATS
180 x 5 sets, different tempos and reps, paused, atg- last set x 15 reps
HANGING LEG RAISE
4 sets x10
SIDE BENDS
60 lb kettlebell 4 x 10 each side no rest between sets
even though losing weight, don’t seem to be losing strength, too much. Endurance (not that I really had any) seems to have suffered a bit though. Feel good all in all, might see abs in the future, lol! [/quote]
Hey man. Just be careful not to do too much in the 2-3 weeks prior to the meet.
Hi quick question, in my last cycle when doing the bench I could feel it getting very tough and just about made the prescribed reps. this is the first week of my next cycle and I failed to hit 5 reps only made it to 4 with a struggle. What I’m wondering is should I finish out this cycle then recalculate my max and start over, or should I take an off day to recalculate my max now and start with the new weight for the second week? thanks for any advice.
[quote]dez6485 wrote:
[quote]walkinbazooka wrote:
Brief question. I’m adding the clean to my 5/3/1. I’m putting it before squat, and I’ll be doing the 5/3/1 reps. My question is on the final set, do I only do the prescribed reps or do I push it like the press/dead/bench/squat? I haven’t found a place where Jim specified it.
Thank you all for any help.[/quote]
do them before your squats, Jim has suggested this. you can do them 5/3/1 and push the last set or just do the prescribed # of reps. both are fine.
“cant do olympic lifts for high reps” is dogma bullshit.
as with all the lifts in 5/3/1, start lighter rather than heavier. if youve havent done higher reps with cleans, it may just be a change that works out for you. [/quote]
Amen. If you got injured, you weren’t strong enough. Don’t blame the lift/protocol.
[quote]Jim Wendler wrote:
[quote]dez6485 wrote:
[quote]walkinbazooka wrote:
Brief question. I’m adding the clean to my 5/3/1. I’m putting it before squat, and I’ll be doing the 5/3/1 reps. My question is on the final set, do I only do the prescribed reps or do I push it like the press/dead/bench/squat? I haven’t found a place where Jim specified it.
Thank you all for any help.[/quote]
do them before your squats, Jim has suggested this. you can do them 5/3/1 and push the last set or just do the prescribed # of reps. both are fine.
“cant do olympic lifts for high reps” is dogma bullshit.
as with all the lifts in 5/3/1, start lighter rather than heavier. if youve havent done higher reps with cleans, it may just be a change that works out for you. [/quote]
Amen. If you got injured, you weren’t strong enough. Don’t blame the lift/protocol.[/quote]
Thank you Jim! I look forward to implementing them in my training.
[quote]UFgator11 wrote:
make fixing your shoulder a priority so you can get back to the basics. stretch, do dante’s broomstick shoulder prehab stuff, warm up your shoulder joints before your pressing and do foam rolling stuff. t cell has a ton of stuff on shoulder rehab/prehab.
or you could shift to more leg work and less upper body work to give your shoulders a break. do you ever deload?[/quote]
I just took the last week off due to finals. My shoulder feels fine now and is probably 95% healed, I’m just more cautious now after last time. I also am just a fan of DB benching.
[quote]zz ALL 57AR zz wrote:
Hi quick question, in my last cycle when doing the bench I could feel it getting very tough and just about made the prescribed reps. this is the first week of my next cycle and I failed to hit 5 reps only made it to 4 with a struggle. What I’m wondering is should I finish out this cycle then recalculate my max and start over, or should I take an off day to recalculate my max now and start with the new weight for the second week? thanks for any advice.
[/quote]
I am currently doing Bench press like that just to see how far I can make it, my other lifts I reset way before that though. Just finish out your current cycle then reset the next one. What I do is use the 1RM max forumla in the ebook and calculate it for each lift each week. Each cycle I then take the average of the 1RM for the 3 weeks and use that as my 1RM for the cycle to track monthly progress with a single number.
[quote]pumped340 wrote:
[quote]UFgator11 wrote:
make fixing your shoulder a priority so you can get back to the basics. stretch, do dante’s broomstick shoulder prehab stuff, warm up your shoulder joints before your pressing and do foam rolling stuff. t cell has a ton of stuff on shoulder rehab/prehab.
or you could shift to more leg work and less upper body work to give your shoulders a break. do you ever deload?[/quote]
I just took the last week off due to finals. My shoulder feels fine now and is probably 95% healed, I’m just more cautious now after last time. I also am just a fan of DB benching. [/quote]
that’s good. i always used to hurt my shoulder every few months or so on flat bench- the ebook and this dave tate article really helped me. not a new article, but maybe someone will see it for the first time.
Just a quick question. My bench and military are stalling pretty hard, and even regressing; still well above the minimum reps, but about 3 reps less than previous PR’s. However, my squat and deadlifting are still progressing nicely. Should I halt the cycle do a deload now on everything, just deload my pressing exercises, or try to ride it out until next week and deload?
[quote]BJack wrote:
Just a quick question. My bench and military are stalling pretty hard, and even regressing; still well above the minimum reps, but about 3 reps less than previous PR’s. However, my squat and deadlifting are still progressing nicely. Should I halt the cycle do a deload now on everything, just deload my pressing exercises, or try to ride it out until next week and deload?[/quote]
are you going too hard on assistance work?
[quote]BJack wrote:
Just a quick question. My bench and military are stalling pretty hard, and even regressing; still well above the minimum reps, but about 3 reps less than previous PR’s. However, my squat and deadlifting are still progressing nicely. Should I halt the cycle do a deload now on everything, just deload my pressing exercises, or try to ride it out until next week and deload?[/quote]
What week are you on? You better be at least two weeks into a cycle before you start talking about how much fewer reps and stuff you are getting. So that means you should only have one week left before deload anyway. Ride it out, assess, and correct after your scheduled deload. I mean, why would you stop and deload the lower body lifts when you are progressing on them? That doesn’t make any sense.
In the meantime, look at your lifestyle (nutrition, sleeping, stress, etc.) and your assistance work (too much? too little? jerking off 8 times a day?) and make some changes.
I definitely would just ride it out.
[quote]OBoile wrote:
[quote]bunny7568 wrote:
Have decided to add a second ME exercise to some (depending on how I feel that day) of the 5/3/1 training, prior to an upcoming meet. Anyone else done this in the past?
Here is an example of my last d/l session as a demonstration.
Thanks for stopping by MJ and ||Rug, as well as the kind words… my shoulders have been giving me problems for years now, but just live with it now…
MAY 9TH 5/3/1 (week 3)
bodyweight 272
DEADLIFTS
bar
135x10
225x5
315x3
405x1
($$)
430x5
495x3
545x2
REVERSE BAND DEADS (GREY AVERAGE BANDS)
495x1
585x1
675x1
700x0 (got it to knees, no go- if I was fresh bet I would get it)
675x1
HACKSQUATS
180 x 5 sets, different tempos and reps, paused, atg- last set x 15 reps
HANGING LEG RAISE
4 sets x10
SIDE BENDS
60 lb kettlebell 4 x 10 each side no rest between sets
even though losing weight, don’t seem to be losing strength, too much. Endurance (not that I really had any) seems to have suffered a bit though. Feel good all in all, might see abs in the future, lol! [/quote]
Hey man. Just be careful not to do too much in the 2-3 weeks prior to the meet.[/quote]
Roger… thanks buddy
[quote]VTBalla34 wrote:
[quote]BJack wrote:
Just a quick question. My bench and military are stalling pretty hard, and even regressing; still well above the minimum reps, but about 3 reps less than previous PR’s. However, my squat and deadlifting are still progressing nicely. Should I halt the cycle do a deload now on everything, just deload my pressing exercises, or try to ride it out until next week and deload?[/quote]
What week are you on? You better be at least two weeks into a cycle before you start talking about how much fewer reps and stuff you are getting. So that means you should only have one week left before deload anyway. Ride it out, assess, and correct after your scheduled deload. I mean, why would you stop and deload the lower body lifts when you are progressing on them? That doesn’t make any sense.
In the meantime, look at your lifestyle (nutrition, sleeping, stress, etc.) and your assistance work (too much? too little? jerking off 8 times a day?) and make some changes.
I definitely would just ride it out.[/quote]
I’m part way through the “3” week. I doubt I’m doing too much assistance, just 2-3 movements after my main one. It just feels like all my pressing exercises, even the assistance ones are getting weaker. Even the first warmup set feels heavy in my hands. I might just hit the prescribed reps the rest of the cycle.
[quote]BJack wrote:
[quote]VTBalla34 wrote:
[quote]BJack wrote:
Just a quick question. My bench and military are stalling pretty hard, and even regressing; still well above the minimum reps, but about 3 reps less than previous PR’s. However, my squat and deadlifting are still progressing nicely. Should I halt the cycle do a deload now on everything, just deload my pressing exercises, or try to ride it out until next week and deload?[/quote]
What week are you on? You better be at least two weeks into a cycle before you start talking about how much fewer reps and stuff you are getting. So that means you should only have one week left before deload anyway. Ride it out, assess, and correct after your scheduled deload. I mean, why would you stop and deload the lower body lifts when you are progressing on them? That doesn’t make any sense.
In the meantime, look at your lifestyle (nutrition, sleeping, stress, etc.) and your assistance work (too much? too little? jerking off 8 times a day?) and make some changes.
I definitely would just ride it out.[/quote]
I’m part way through the “3” week. I doubt I’m doing too much assistance, just 2-3 movements after my main one. It just feels like all my pressing exercises, even the assistance ones are getting weaker. Even the first warmup set feels heavy in my hands. I might just hit the prescribed reps the rest of the cycle.[/quote]
I felt like I lost several months of useful training by being slow to drop my training maxes. I say drop them now.
(edit): That way you can get some good rep numbers on the 3 and 1 weeks, and they’re not wasted
[quote]mjnewland wrote:
[quote]BJack wrote:
[quote]VTBalla34 wrote:
[quote]BJack wrote:
Just a quick question. My bench and military are stalling pretty hard, and even regressing; still well above the minimum reps, but about 3 reps less than previous PR’s. However, my squat and deadlifting are still progressing nicely. Should I halt the cycle do a deload now on everything, just deload my pressing exercises, or try to ride it out until next week and deload?[/quote]
What week are you on? You better be at least two weeks into a cycle before you start talking about how much fewer reps and stuff you are getting. So that means you should only have one week left before deload anyway. Ride it out, assess, and correct after your scheduled deload. I mean, why would you stop and deload the lower body lifts when you are progressing on them? That doesn’t make any sense.
In the meantime, look at your lifestyle (nutrition, sleeping, stress, etc.) and your assistance work (too much? too little? jerking off 8 times a day?) and make some changes.
I definitely would just ride it out.[/quote]
I’m part way through the “3” week. I doubt I’m doing too much assistance, just 2-3 movements after my main one. It just feels like all my pressing exercises, even the assistance ones are getting weaker. Even the first warmup set feels heavy in my hands. I might just hit the prescribed reps the rest of the cycle.[/quote]
I felt like I lost several months of useful training by being slow to drop my training maxes. I say drop them now.
(edit): That way you can get some good rep numbers on the 3 and 1 weeks, and they’re not wasted[/quote]
I disagree, though I’ve never been in this situation myself. If you drop it during the 3 week, then that means you’ve only had the 5 week as a gauge for being weaker. One shitty week isn’t enough for me to completely back off what I was doing.
Now I guess I would possibly consider dropping it during the 5-3-1 week if I had two shitty weeks leading up to it, but even then I would probably just stick it out and see what came of it and revaluate for next cycle.
[quote]UFgator11 wrote:
[quote]pumped340 wrote:
[quote]UFgator11 wrote:
make fixing your shoulder a priority so you can get back to the basics. stretch, do dante’s broomstick shoulder prehab stuff, warm up your shoulder joints before your pressing and do foam rolling stuff. t cell has a ton of stuff on shoulder rehab/prehab.
or you could shift to more leg work and less upper body work to give your shoulders a break. do you ever deload?[/quote]
I just took the last week off due to finals. My shoulder feels fine now and is probably 95% healed, I’m just more cautious now after last time. I also am just a fan of DB benching. [/quote]
that’s good. i always used to hurt my shoulder every few months or so on flat bench- the ebook and this dave tate article really helped me. not a new article, but maybe someone will see it for the first time.
Thanks, I’ve seen that but I don’t think I read through it thoroughly. What specifically in it helped you and how were you hurting your shoulder prior to it?
Im going on a 2-week vacation soon. Im leaving right after my deload week. That means 3 weeks off from lifting (including the deload week).
What to do? Will this set me back?