Currently planning out my first cycle of 5/3/1 and have a quick question for all those who have come before me. Im planning to use a mix of the Periodization and Moving North of Vag.
What are some of your favorite exercises for Military Press? At the moment I plan to use DB Incline Press, a Lateral/Rear Delt Raise superset and Skull crushers. Any other ideas?
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Arnold press, weighted and unweighted chins/pulls, bo raise. Don’t avoid HS or cable exercises because they don’t seem ‘hardcore’.
And these sets were 90-95% effort,with probably a rep more left in the tank.
But for the 4th cycle,it was like this:
1st week:6 reps
2nd week:5 reps
3rd week:3 reps
These sets felt like 101% efforts.
Should I re-do this cycle? Or should I progress?
If I progress as scheduled,the 1st week’s load for the new cycle is my previous 5RM,think I will barely get 5 reps with it etc…Basically I think it would be too heavy for me to get more than 5 reps.
Progress is your friend. If repeating the weight for another cycle ensures success, then by all means do it without regret. Don’t feel like a failure for making a small programming tweak.
And these sets were 90-95% effort,with probably a rep more left in the tank.
But for the 4th cycle,it was like this:
1st week:6 reps
2nd week:5 reps
3rd week:3 reps
These sets felt like 101% efforts.
Should I re-do this cycle? Or should I progress?
If I progress as scheduled,the 1st week’s load for the new cycle is my previous 5RM,think I will barely get 5 reps with it etc…Basically I think it would be too heavy for me to get more than 5 reps.[/quote]
What are you doing for accessory work and how’s your progress there? How’s your recovery going (eating/sleeping/stretching/etc)?
Hey guys, I just wanted to brag that after multiple waves of 531 and some small setbacks in training related to injury I pulled my first 600 pound deadlift at the NASA Iowa Regionals last weekend. That’s a 40 pound PR at a lower bodyweight. The best part is I do almost no deadlift accessory work!
And these sets were 90-95% effort,with probably a rep more left in the tank.
But for the 4th cycle,it was like this:
1st week:6 reps
2nd week:5 reps
3rd week:3 reps
These sets felt like 101% efforts.
Should I re-do this cycle? Or should I progress?
If I progress as scheduled,the 1st week’s load for the new cycle is my previous 5RM,think I will barely get 5 reps with it etc…Basically I think it would be too heavy for me to get more than 5 reps.[/quote]
When you can’t make the required reps, the book says reset your working max. If you can make the reps, keep going. Although the 5-3-1 police won’t come arrest you if you repeat a cycle.
[quote]conorh wrote:
Hey guys, I just wanted to brag that after multiple waves of 531 and some small setbacks in training related to injury I pulled my first 600 pound deadlift at the NASA Iowa Regionals last weekend. That’s a 40 pound PR at a lower bodyweight. The best part is I do almost no deadlift accessory work!
[/quote]
So you do just the reps for the day and call it good? That’s just grand!
[quote]conorh wrote:
Hey guys, I just wanted to brag that after multiple waves of 531 and some small setbacks in training related to injury I pulled my first 600 pound deadlift at the NASA Iowa Regionals last weekend. That’s a 40 pound PR at a lower bodyweight. The best part is I do almost no deadlift accessory work!
[/quote]
Congrats man!
By chance, what was your training max. prior to the comp.?
Where/how did the 5/3/1 cycle fall in regards to the competition day (i.e. how many days fromlast deadlift to comp. day)?
And these sets were 90-95% effort,with probably a rep more left in the tank.
But for the 4th cycle,it was like this:
1st week:6 reps
2nd week:5 reps
3rd week:3 reps
These sets felt like 101% efforts.
Should I re-do this cycle? Or should I progress?
If I progress as scheduled,the 1st week’s load for the new cycle is my previous 5RM,think I will barely get 5 reps with it etc…Basically I think it would be too heavy for me to get more than 5 reps.[/quote]
Give it 1 more month and see what happens. The last week is “1 or more reps” for the last set so if you did 3 it may seem low but still 2 higher than the minimum. If you finished with 2 reps then probably reset. You may be able to go several more months getting 3 on the last set. The number of reps drop off fast as you increase weight but you might be surprised at what you can lift at 1-3 reps.
[quote]TheDudeAbides wrote:
conorh wrote:
Hey guys, I just wanted to brag that after multiple waves of 531 and some small setbacks in training related to injury I pulled my first 600 pound deadlift at the NASA Iowa Regionals last weekend. That’s a 40 pound PR at a lower bodyweight. The best part is I do almost no deadlift accessory work!
So you do just the reps for the day and call it good? That’s just grand![/quote]
I do my work sets and go about my workout doing whatever extra shit I want for shoulders or whatever and I finish by pulling one highrep set of conventional deadlift. So, for example, the last day of pulling before the meet I worked up to 545x3, did some YTWL’s and came back and pulled 445x12. That’s it.
[quote]conorh wrote:
TheDudeAbides wrote:
conorh wrote:
Hey guys, I just wanted to brag that after multiple waves of 531 and some small setbacks in training related to injury I pulled my first 600 pound deadlift at the NASA Iowa Regionals last weekend. That’s a 40 pound PR at a lower bodyweight. The best part is I do almost no deadlift accessory work!
So you do just the reps for the day and call it good? That’s just grand!
I do my work sets and go about my workout doing whatever extra shit I want for shoulders or whatever and I finish by pulling one highrep set of conventional deadlift. So, for example, the last day of pulling before the meet I worked up to 545x3, did some YTWL’s and came back and pulled 445x12. That’s it.[/quote]
Yeah that’s got to be an awesome feeling to have your training dialed in for fantastic results. I’m getting there. Great feeling when things are just clicking.
For those that track 5/3/1 performance with Excel, try creating a chart that plots estimated 1RM over time for a given exercise. I also add a trend line. Here is my Squat. My press and deadlift are flat and, unfortunately, my bench seems to be declining.
I am also tracking total chin-ups per week. I have yet to hit 100. Last week I did 81 chins but these were all with rings instead of a bar.
[quote]TheDudeAbides wrote:
Progress is your friend. If repeating the weight for another cycle ensures success, then by all means do it without regret. Don’t feel like a failure for making a small programming tweak.[/quote]
I had one of those days today. This week is the 5/3/1 week today was DL day. I didn’t get a single rep of the top set…barely broke the floor. I was going to reset at 90% but thought, I’ll just run the same working max again hoping it’s my lack of sleep that did me in for today.
[quote]jsdool wrote:
For those that track 5/3/1 performance with Excel, try creating a chart that plots estimated 1RM over time for a given exercise.[/quote]
[quote]malonetd wrote:
jsdool wrote:
For those that track 5/3/1 performance with Excel, try creating a chart that plots estimated 1RM over time for a given exercise.
How do I do this in excel?[/quote]
First you need to create a spreadsheet that tracks your max reps per week per cycle. I modified one of the spreadsheets someone posted earlier. If you look at the image of my spreadsheet, you’ll see that I record the date, max reps and weight for each of the four main lifts (I later added chins as well but I plot those by week). I use the Excel formula to estimate 1RM. From there, you just create a chart using estimated 1RM column for y-axis and date column for x-axis.
[quote]jsdool wrote:
malonetd wrote:
jsdool wrote:
For those that track 5/3/1 performance with Excel, try creating a chart that plots estimated 1RM over time for a given exercise.
How do I do this in excel?
First you need to create a spreadsheet that tracks your max reps per week per cycle. I modified one of the spreadsheets someone posted earlier. If you look at the image of my spreadsheet, you’ll see that I record the date, max reps and weight for each of the four main lifts (I later added chins as well but I plot those by week). I use the Excel formula to estimate 1RM. From there, you just create a chart using estimated 1RM column for y-axis and date column for x-axis.
Does anyone do strongman type lifts (tire flips, farmers carries, etc.) If so, do you do them on their own day or incorporate them into the 531 workouts? I was thinking about doing them on their own day, probably Saturdays. BTW, I am doing the four day “work” week of 531 BBB template.
Who here incorporates fat bar training? I read somewhere where they say why not do fat bar instead of standard, it makes everything harder. It kinda makes sense as when you start on 531, you start very light.
