How to people here progress their conditioning? I recently got handles welded on to my sled and started doing 40yd sprints with 2 plates. I set a target of 10 sprints within a 15 minute window which i hit on my 5th session after my last deadlift day. So now i’m going to add weight, seem reasonable? Shall i just bung another plate on or a smaller increment to fit in with the slow and steady philosophy?
Anybody here do conditioning work with a wheel barrow?
[quote]pf wrote:
How to people here progress their conditioning? I recently got handles welded on to my sled and started doing 40yd sprints with 2 plates. I set a target of 10 sprints within a 15 minute window which i hit on my 5th session after my last deadlift day. So now i’m going to add weight, seem reasonable? Shall i just bung another plate on or a smaller increment to fit in with the slow and steady philosophy?[/quote]
Add either sprints, distance, or weight. If going with weight, I wouldn’t necessarily add a 45# plate. If it took you 5 sessions to get your sprints with 90#, adding 45# is adding 50%. Would you do that with any of your lifts? I personally add 10# each time I reach my goal. Doing that is keeping in line with 5/3/1 - small gains over time add up to big gains.
So, I personally hate the ‘critique my routine’ type questions/threads but I gotta ask this one.
I am making the switch from a more standard bodybuilding split to a more strength oriented routine (obviously, if I am asking here) and I am mentally having trouble with the accessory work.
Squat 5/3/1
Goodmornings
Leg Press
Calves
Bench 5/3/1
Weighted Pullups/pulldowns
Incline DB press
Abs
Deadlift 5/3/1
Front Squats
DB Rows
Calves
MP 5/3/1
Seated DB Press
CGBP
Biceps
I guess the thing that bothers me is that Squat day is the only lower-body only day.
What do you guys think?
Deadlift day is a lower-body day for me because my back isn’t the weakpoint. Can you explain why incline DB press is going to help your bench? You could probably put dips there instead, assuming you can do them and benefit from them.
You have 5 pushing exercises and only 2 pulling exercises. Unless you do a fuck-ton of volume in pull-ups / rows you’re asking for imbalances.
Guys who have used bbb for bench, how did you progress? Just add 5 pounds to the bar each week?
I didn’t get my 5 reps in the bench today (weeks 1, cycle 9). My upper back has been really sore/tired since a rugby match on Saturday. My technique was shit (=worse than usual) in all sets.
Should I reset or just chalk this one up as technical failure due to a weak upper back?
[quote]OT wrote:
Guys who have used bbb for bench, how did you progress? Just add 5 pounds to the bar each week?[/quote]
5x10@55% IMO. Let the training max change your BBB.
[quote]tjr-dk wrote:
I didn’t get my 5 reps in the bench today (weeks 1, cycle 9). My upper back has been really sore/tired since a rugby match on Saturday. My technique was shit (=worse than usual) in all sets.
Should I reset or just chalk this one up as technical failure due to a weak upper back?[/quote]
A technique failure is what it sounds like. One bad day?
[quote]tjr-dk wrote:
I didn’t get my 5 reps in the bench today (weeks 1, cycle 9). My upper back has been really sore/tired since a rugby match on Saturday. My technique was shit (=worse than usual) in all sets.
Should I reset or just chalk this one up as technical failure due to a weak upper back?[/quote]
Sounds like a “Less than stellar day”!
dips on chest day = win. i switched from bbb bench to dips because my shoulder/tricep strength is lacking. also a good stretch.
[quote]Boffin wrote:
[quote]tjr-dk wrote:
I didn’t get my 5 reps in the bench today (weeks 1, cycle 9). My upper back has been really sore/tired since a rugby match on Saturday. My technique was shit (=worse than usual) in all sets.
Should I reset or just chalk this one up as technical failure due to a weak upper back?[/quote]
Sounds like a “Less than stellar day”![/quote]
I think you answered your own question.
[quote]TisDrew wrote:
[quote]OT wrote:
Guys who have used bbb for bench, how did you progress? Just add 5 pounds to the bar each week?[/quote]
5x10@55% IMO. Let the training max change your BBB.
[/quote]
This is wise advice.
Hey Jim, love the ebook. I’m recovering from adrenal fatigue and had about 6 weeks of real light work and now I’m chomping at the bit to get back. took a deload week this week and gonna start back monday with some real light training maxes to try to get the most outta this great program.
Anyway, my question has to do w/conditioning work and please forgive me if this has been covered already, but I did not see it in this thread or the other two. I know you’re a big fan of hills, so when you run hills or sprints do you take full recovery in between reps (ie walk back to where you started or down the hill in the case of hill runs) or use the stopwatch as your guide for recovery. The biggest hill I can find here takes me about 9 seconds to sprint to the top, and I end up taking about 30-40 sec to walk back down and start again, a bit longer the more I do. Does this seem pretty legit or would you recommend less recovery time? Also do you do any conditioning work at all on deload weeks? I’ve taken it off completely in the past…
thanks,
Ian
Bought the program today, after a couple weeks contemplating. I’m going to start after my bench competition tomorrow. Buy this if you train, Dammit!
[quote]imcleish wrote:
Hey Jim, love the ebook. I’m recovering from adrenal fatigue and had about 6 weeks of real light work and now I’m chomping at the bit to get back. took a deload week this week and gonna start back monday with some real light training maxes to try to get the most outta this great program.
Anyway, my question has to do w/conditioning work and please forgive me if this has been covered already, but I did not see it in this thread or the other two. I know you’re a big fan of hills, so when you run hills or sprints do you take full recovery in between reps (ie walk back to where you started or down the hill in the case of hill runs) or use the stopwatch as your guide for recovery. The biggest hill I can find here takes me about 9 seconds to sprint to the top, and I end up taking about 30-40 sec to walk back down and start again, a bit longer the more I do. Does this seem pretty legit or would you recommend less recovery time? Also do you do any conditioning work at all on deload weeks? I’ve taken it off completely in the past…
thanks,
Ian[/quote]
When I first started running hills (again), I just set a “number of hills to run” goal and took a Malcolm X attitude. After a few weeks of 3-4 days/week hill running, I timed my “nomral” rest period (how long I rested between sprints) and used that as a gauge of how long I should rest between sprints.
But the easy answer is this; once you get down to the bottom, rest a minute.
[quote]Jim Wendler wrote:
[quote]imcleish wrote:
Hey Jim, love the ebook. I’m recovering from adrenal fatigue and had about 6 weeks of real light work and now I’m chomping at the bit to get back. took a deload week this week and gonna start back monday with some real light training maxes to try to get the most outta this great program.
Anyway, my question has to do w/conditioning work and please forgive me if this has been covered already, but I did not see it in this thread or the other two. I know you’re a big fan of hills, so when you run hills or sprints do you take full recovery in between reps (ie walk back to where you started or down the hill in the case of hill runs) or use the stopwatch as your guide for recovery. The biggest hill I can find here takes me about 9 seconds to sprint to the top, and I end up taking about 30-40 sec to walk back down and start again, a bit longer the more I do. Does this seem pretty legit or would you recommend less recovery time? Also do you do any conditioning work at all on deload weeks? I’ve taken it off completely in the past…
thanks,
Ian[/quote]
When I first started running hills (again), I just set a “number of hills to run” goal and took a Malcolm X attitude. After a few weeks of 3-4 days/week hill running, I timed my “nomral” rest period (how long I rested between sprints) and used that as a gauge of how long I should rest between sprints.
But the easy answer is this; once you get down to the bottom, rest a minute.
[/quote]
Great, thanks Jim…so the same with the prowler then too? like a minute or so?
and how about deload weeks? do you do any conditioning, or just cut down the volume?
I’d say play it by ear. Listen to your body. You’re supposed to deload to give your body some rest and get ready for the next cycle.
Got the E-Book, great read.
I’m going to start on 5/3/1 in about a month. I’m going to a 4-day music festival that will essentially take a week out of my life when I factor in preparation for it, travelling and the post-festival recovery period so I think I’ll hold off on starting 5/3/1 until I’m recovered from that music/beer/weed/sex fest.
Anyways, I’ve read through a good prtion of this thread(and the other two) but I still have a question that was probably answered somewhere along the line I just didn’t see it.
I’ll probably start off with the BBB template for 4 days a week but I’d rather structure it like this:
Monday - Squat
Tuesday - Bench
Thurs - Deadlifts
Friday - OHP
This structure alright or does it really not matter as long as you follow the principles correctly?