[quote]Jim Wendler wrote:
jsdool wrote:
I started aiming for 100 chins per week this cycle but only managed 40 this week. I’ll try to hit 100 next week. Most I had ever done in the past in one day was 4 sets of 5 but those were weighted. I’m doing sets with 6-8 reps now so I only need to get about 8 sets on MP day and 8 sets on bench day. Like BlakedaMan, I will aim to decrease the number of sets needed to hit 100 and eventually start adding weight.
100 is a goal - 40 is where you are at.
Shoot for 45 the next couple of weeks.
Then 50 for another 4 weeks or so.
Don’t try to beat the world in one day.[/quote]
Thanks Jim. Not so much being unable to do it but not dedicating the time to do it since it would require more sets. I did 5/5/6/5/5/4/5/4/5/4/3 yesterday for a total of 51. They were rings chin-ups and I started with a neutral grip and rotated to an underhand grip for the chin. Definitely harder than with a bar… but I got 51 in 11 sets. Goal on Th is to do 50 more in 10 sets.
I’ve been using 5/3/1 all summer to get ready for the rugby season. It showed me how weak i really was and i was making some quality gains. Long story short i injured my foot (A lisfranc fracture without any dislocation) second game in and i’ve had my leg in a cast for 5 weeks. So i’mt out of rugby for another 6 weeks.
The point is my right leg is now weaker than my left, so i was wondering what i should do to counteract this as quickly as possible. Single leg squats, lunges etc. but i can’t do anything that jarrs my foot or i risk tearing the ligament completely and putting myself into surgery and out for up to 6 months. Any input would be awesome.
[quote]Todave wrote:
I’ve been using 5/3/1 all summer to get ready for the rugby season. It showed me how weak i really was and i was making some quality gains. Long story short i injured my foot (A lisfranc fracture without any dislocation) second game in and i’ve had my leg in a cast for 5 weeks. So i’mt out of rugby for another 6 weeks.
The point is my right leg is now weaker than my left, so i was wondering what i should do to counteract this as quickly as possible. Single leg squats, lunges etc. but i can’t do anything that jarrs my foot or i risk tearing the ligament completely and putting myself into surgery and out for up to 6 months. Any input would be awesome.[/quote]
I’m no expert but I believe you should start back with low weights and still do both legs evenly. The weak one will catch up eventually.
Have any of you 5/3/1r’s used floor presses as an assistance exercise for bench day and a question for the big man himself, Jim have you got any info on your seminar in ireland in November?
[quote]Todave wrote:
I’ve been using 5/3/1 all summer to get ready for the rugby season. It showed me how weak i really was and i was making some quality gains. Long story short i injured my foot (A lisfranc fracture without any dislocation) second game in and i’ve had my leg in a cast for 5 weeks. So i’mt out of rugby for another 6 weeks.
The point is my right leg is now weaker than my left, so i was wondering what i should do to counteract this as quickly as possible. Single leg squats, lunges etc. but i can’t do anything that jarrs my foot or i risk tearing the ligament completely and putting myself into surgery and out for up to 6 months. Any input would be awesome.[/quote]
You may want to consider single leg work on a machine like the leg press until your foot heals. The reason I say this is that if you lose your balance, you will hop around on your bad foot which could lead to problems. I’d bet your balance is affected by the injury.
Obviously as soon as your foot is healed enough to not be a major injury risk, I’d switch to the movements you mentioned.
There’s a short article in the October Men’s Fitness by Matt Kroczaleski describing Kroc Rows. He says that you set up like a normal dumbbell row but with the foot out wide for additional support. Allow the weight to pull your shoulder toward the floor to stretch the lat. Row the dumbbell straight up squeezing your shoulder blades together at the top. Go for at least 15 reps.
Jim- I know in the book you say that Front Squats and Trap Bar Deadlifts are acceptable substitutions for the Traditional Squat and Deadlift. In your opinion, are there any disadvantages at all of using these substitutions, or is it a totally equal trade-off, and just a matter of preference? Thanks
[quote]FERCHCORE wrote:
Jim- I know in the book you say that Front Squats and Trap Bar Deadlifts are acceptable substitutions for the Traditional Squat and Deadlift. In your opinion, are there any disadvantages at all of using these substitutions, or is it a totally equal trade-off, and just a matter of preference? Thanks[/quote]
i can chime in a little bit for ya in the meantime-
front squats are quad dominant, and a little less hip strength and hamstrings.
the trap bar, kind of turns the deadlift into more legs and less back, then with a BB
Well it’s my deload week and I am doing it by the book (I am following the BBB template, but since it’s deload week I have cut out all ACC. work). I am not sure if I like it though, doesnt feel like I am actually working out, but since the heavy weights and PR’s are just around the bend and I am suppose to help a freind move on Saturday, I guess it’s all good.
[quote]FERCHCORE wrote:
Jim- I know in the book you say that Front Squats and Trap Bar Deadlifts are acceptable substitutions for the Traditional Squat and Deadlift. In your opinion, are there any disadvantages at all of using these substitutions, or is it a totally equal trade-off, and just a matter of preference? Thanks[/quote]
I would say the down side is that they are not competition lifts, but that may not matter to you. Also, from my understanding, the trap bar is more like a squat … so don’t go thinking those would be your true deadlift numbers as it is easier.
Is there a particular reason why power cleans were recommended to be done before the main deadlift as opposed to after during the assistance exercises? I would like to add them to my routine, but I wouldn’t want them to take away from the main lift if I did them before. My day would go 5/3/1 Deadlift, then 5 sets of Power cleans and the AB wheel.
Also is there any room in this program for direct calve work? Would adding 2-3 sets of a few exercises after my assistance exercises on deadlift day be a bad idea?
i think Jim recommends any high-skill, speed/power exercise be done while you are fresh to (a) minimize injuries from sloppy form, which i guess could be a problem after you deadlift, and (b) that kind of explosive speed stuff is supposed to really prime your CNS for work.
I’ve never tried cleans with 5/3/1, just basing off other stuff in these threads
With the power cleans, what would be the weight percentage and number of reps and sets to do be? I reckon it shouldnt be to demanding as to take away from the deadlift.
[quote]dolarhyde wrote:
Is there a particular reason why power cleans were recommended to be done before the main deadlift as opposed to after during the assistance exercises? I would like to add them to my routine, but I wouldn’t want them to take away from the main lift if I did them before. My day would go 5/3/1 Deadlift, then 5 sets of Power cleans and the AB wheel.
Also is there any room in this program for direct calve work? Would adding 2-3 sets of a few exercises after my assistance exercises on deadlift day be a bad idea?[/quote]
It won’t take away from your deadlifts, if anything they will set you up to deadlift more.
I would think that your power cleans would be a fraction of your power clean ability and not tied to deadlift. Don’t know if it is right or wrong but I do 3x5 using 90% or my power clean 5RM.
[quote]dolarhyde wrote:
Is there a particular reason why power cleans were recommended to be done before the main deadlift as opposed to after during the assistance exercises? I would like to add them to my routine, but I wouldn’t want them to take away from the main lift if I did them before. My day would go 5/3/1 Deadlift, then 5 sets of Power cleans and the AB wheel.
Also is there any room in this program for direct calve work? Would adding 2-3 sets of a few exercises after my assistance exercises on deadlift day be a bad idea?[/quote]
I’ve been doing cleans before squatting without a problem. I use the same weight as my OHP which works out just fine, maybe a little too light.
[quote]HUNTER13 wrote:
With the power cleans, what would be the weight percentage and number of reps and sets to do be? I reckon it shouldnt be to demanding as to take away from the deadlift. [/quote]
The thing I find about power cleans is that they don’t follow the 1RM calculator very well. I am either able to clean the weight or I fail miserably by not being able to “rack” it. So, my 5RM is the actual weight I could clean 5 times with good form.