Hey guys, I’m dealing with a bit of shoulder pain. I believe it’s the AC joint. Anyway, nothing really aggravates it except dips and over head presses. What do you think of subbing the OH presses w/ Incline for that day? Or would i be better going w/ some light bench?
[quote]imcleish wrote:
Hey guys, I’m dealing with a bit of shoulder pain. I believe it’s the AC joint. Anyway, nothing really aggravates it except dips and over head presses. What do you think of subbing the OH presses w/ Incline for that day? Or would i be better going w/ some light bench?[/quote]
I had a problem similar to you and I fixed it through increasing flexibility, and warming up more. I did about 40-50 reps of the broom stick shoulder dislocates 2x a day from the alpha cell before i lifted, regardless of that day’s lift, and before bed.
or just rest it and back off for a week
[quote]revchad wrote:
[quote]chuckzilla wrote:
started wave two of 5/3/1 for my bench press today. 175x5,200x5,225x3,200x7,200x6,225x2… on the third set i was supposed to get 5 reps. i think i am to do this sequence with these wieghts again next week till i get the five reps with 225. the last three sets were added on because i failed to get my reps on the third set. any advice?[/quote]
One of two things is the case. Either you were merely having a really crappy day, in which case either continue exactly as planned or, after the deload, repeat the cycle for bench. You will know that it was just a bad day if your bench is fine for the next two weeks of this cycle. In the future, if you are having a shitty workout day, it is probably bad to push it with extra sets like that. Sometimes you just have to face that you do not have it in you that day and move on.
If it was not merely a really shitty day, I think you did not set the weights correctly. In the 5-week of the second cycle, most people will be getting considerably more than 5. Probably around 8-12, depending on a lot of variables. If it was not merely a shitty day, you probably want to reset, using about 225 as your training max (so the 5 week would be at 190, at which you should easily get the 5). What did you get on your bench days last cycle?[/quote]
QFT this is valuable advice
two a week;
day1: dead, press, pull up, ghr, dip, face pull
day2: squat, bench, db row, good morn., db incline, body row
how does it look? i’m trying to get at least one pull for one press, and work on not being hamstring weak. the big four done with 5/3/1, assistance 5 sets of whatever i feel like.
Had my first 5/3/1 day for bench yesterday. Felt pretty rundown and not up to par. I got 7 reps on the “1” set, but I attribute this mostly to having a bad day. Perhaps it’s because I’m trying to diet down a bit. Did a few singles after, just to see where I was still at.
What is everyones thoughts about rack chins as an assistance exercise on 5/3/1?
First time hitting 300 for 5 in the deadlift yesterday. Far from impressive in regards to others accomplishments, but for me, it was a sweet victory.
Now bow down you lowly peasants. 
[quote]METAL VIPER wrote:
Had my first 5/3/1 day for bench yesterday. Felt pretty rundown and not up to par. I got 7 reps on the “1” set, but I attribute this mostly to having a bad day. Perhaps it’s because I’m trying to diet down a bit. Did a few singles after, just to see where I was still at.[/quote]
what the hell, why is that a bad day? I’d love to get seven for my one rep…
UHG, don’t tell me I should lower my maxes again, I keep goin’ in the wrong direction here people!
[quote]Spock81 wrote:
[quote]METAL VIPER wrote:
Had my first 5/3/1 day for bench yesterday. Felt pretty rundown and not up to par. I got 7 reps on the “1” set, but I attribute this mostly to having a bad day. Perhaps it’s because I’m trying to diet down a bit. Did a few singles after, just to see where I was still at.[/quote]
what the hell, why is that a bad day? I’d love to get seven for my one rep…
UHG, don’t tell me I should lower my maxes again, I keep goin’ in the wrong direction here people![/quote]
This is only my first cycle. It was at a weight that I know I could have gotten for more. I was not feeling very comfortable on the bench, even from my warmup weights
spock-
I was slowly approching stalling in squat, and bench, but i upped my protein from 30g protein shake post workout to 30 g shake preworkout, and a 60g shake postworkout. tripled my protein and all 4 lifts are moving better than ever. Also, recovery is WAY better.
For me, backing off wasn’t the answer. I’m already eating a lot but the shakes has made a big difference. I’m not trying to sound retarded with this “more protein” post, but I thought I was getting enough and needed to recalculate those lifts (move backwards). You may think you’re getting enough, but try tripling it.
[quote]forbes wrote:
First time hitting 300 for 5 in the deadlift yesterday. Far from impressive in regards to others accomplishments, but for me, it was a sweet victory.
Now bow down you lowly peasants. :P[/quote]
Nice job!
[quote]Spock81 wrote:
[quote]METAL VIPER wrote:
Had my first 5/3/1 day for bench yesterday. Felt pretty rundown and not up to par. I got 7 reps on the “1” set, but I attribute this mostly to having a bad day. Perhaps it’s because I’m trying to diet down a bit. Did a few singles after, just to see where I was still at.[/quote]
what the hell, why is that a bad day? I’d love to get seven for my one rep…
UHG, don’t tell me I should lower my maxes again, I keep goin’ in the wrong direction here people![/quote]
If it makes you feel better, I don’t think I’ve ever got 7 on my “1” day.
Idk if anybody has seen these but here’s the link to a 6 part video series from dave tate on benching. part 7 is “coming soon”. It goes into the set up in pretty good detail
http://articles.elitefts.com/articles/training-articles/part-vi-so-you-think-you-can-bench/
[quote]UFgator11 wrote:
spock-
I was slowly approching stalling in squat, and bench, but i upped my protein from 30g protein shake post workout to 30 g shake preworkout, and a 60g shake postworkout. tripled my protein and all 4 lifts are moving better than ever. Also, recovery is WAY better.
For me, backing off wasn’t the answer. I’m already eating a lot but the shakes has made a big difference. I’m not trying to sound retarded with this “more protein” post, but I thought I was getting enough and needed to recalculate those lifts (move backwards). You may think you’re getting enough, but try tripling it.[/quote]
Hmm, I wonder if this could help me aswell…
I figure I do get a lot of protein though, pretty much all my meals are centered around massive piles of meat. I guess anything is worth a try really!
[quote]OBoile wrote:
[quote]Spock81 wrote:
[quote]METAL VIPER wrote:
Had my first 5/3/1 day for bench yesterday. Felt pretty rundown and not up to par. I got 7 reps on the “1” set, but I attribute this mostly to having a bad day. Perhaps it’s because I’m trying to diet down a bit. Did a few singles after, just to see where I was still at.[/quote]
what the hell, why is that a bad day? I’d love to get seven for my one rep…
UHG, don’t tell me I should lower my maxes again, I keep goin’ in the wrong direction here people![/quote]
If it makes you feel better, I don’t think I’ve ever got 7 on my “1” day.[/quote]
haha, that does make me feel better actually! I feel on top of the world if I make 3 for my ‘1’
Question for you all
How often do you guys have “off” days at the gym?? Days where you just aren’t feeling it, or form feels a little wonky? Almost feels like you’ve gotten weaker, etc etc…
[quote]OBoile wrote:
[quote]Spock81 wrote:
[quote]METAL VIPER wrote:
Had my first 5/3/1 day for bench yesterday. Felt pretty rundown and not up to par. I got 7 reps on the “1” set, but I attribute this mostly to having a bad day. Perhaps it’s because I’m trying to diet down a bit. Did a few singles after, just to see where I was still at.[/quote]
what the hell, why is that a bad day? I’d love to get seven for my one rep…
UHG, don’t tell me I should lower my maxes again, I keep goin’ in the wrong direction here people![/quote]
If it makes you feel better, I don’t think I’ve ever got 7 on my “1” day.[/quote]
I never have either. 5-6 reps is about where you should start on the first “1” day. For example if you do 300x5 your estimated 1RM is 350, Your working max will then be 90% of that for 315. Your first “1” day will then be 95% of that for 300lbs. That is a weight you last did for 5 reps so with improvement you can hope for 6. Months after this the weight just keeps going up so at best you try to keep the same reps as the previous month.
I was very conservative with my starting weights. For my “1”, I got:
Squat - 10 (hard as fuck)
Dead - 12 (grip)
Bench - 7 (off day anyway like I said)
Press - 9
We’ll see where I go in the upcoming months, but as for now, I’m just keeping it with the textbook weight increases. I’m still getting used to higher reps after years of nothing over 5
[quote]burt128 wrote:
[quote]VTBalla34 wrote:
[quote]fabiop wrote:
Some people switch the week order, and go for “near maximal” weights every other week:
week 1: 3x3 (no max reps on last set) then increase the weight working up to a heavy triple;
week 2: 3x5, only get the prescribed reps;
week 3: 5-3-1, (no max reps on last set), then work up to a heavy single;
Week 4: deaload;
I know this goes against Jim Wendler’s last post in this very page…so I guess you’ve better just following the regular program :)[/quote]
Actually Jim has suggested on other threads and on Elite FTS this exact modification for those who compete or want to occasionally pull heavy.
[/quote]
So, I’m going to try this modification to 5/3/1. My thought was to work up to a triple on my 3 week of 95% of my training max and a single on my 5/3/1 week of 100% of my training max. Those numbers will start off a little light (about 85% of my true max for the triple week and 90% of my true max for the 5/3/1 week) but as I raise my training max, they’ll get up there.
Any thoughts? Since I won’t be going for as many reps as possible in any of the weeks, is this going to be enough “work” to make progress?[/quote]
Just a quick update. I’ve done this modification for the first month, though I couldn’t resist going for max reps on the 5 week. The first month I also did 3 singles on the 5/3/1 week at about 90% of my true max as I felt I needed a bit more work. I’m expecting that as the weights get heavier, I’ll drop this down to only 1 or two singles. So far I like it and it feels like I’m handling heavy enough weight to not lose the ability to strain with heavyish weights. I’m not a big fan of the deload week, but that’s another topic (and I know they’re necessary).
I trained badly for about 6 years. Never bothered with any sense of programming. Got into this site through a guy from work and started off with WS4SB. Done that relentlessley until i pretty much burned out(no deload). Awesome program and it gave me a sense of new found direction with regards to strength work. Had began to see 5/3/1 pop up everywhere so I had a gander and ended up buying the book
Went with the BBB template. Been doing it since then.
I’m entering my tenth cycle.
On my first cycle I got the following weights on week 3
OP - 1 x 5(52.5kg (115.5lbs)
DL - 1 x 3 (117.5kg (258.5lbs)
BP - 1 x 5 (77.5kg (170.5lbs)
SQ - 1 x 3 (105kg (231lbs)
I hit the following on this week on my ninth cycle
OP - 1 x 2 (72.5kg (159.5lbs)
DL - 1 x 4 (137.5kg (302.5lbs)
BP - 1 x 3 (97.5kg (214.5lbs)
SQ - 1 x 3 (125kg (275lbs)
These are by no mean impressive stats but it shows that it works.
I’ve never stuck with a program for more than 12 weeks and i’m now entering my tenth month. It’s the best experience I have had training bar none
5/3/1 is a mentality for me. It’s constantly looking at your logs and buzzing with excitement. It’s looking at the barbell before your 1 rep squat and feeling that wee bit of fear crreping up more and more every month.
It’s writing out your program once a month.
I was thinking about the deload percentages and was wondering how exactly to move the bar. If the percentages are 40, 50, 60 then you could move the bar pretty fast. SSo would treating the deload day like a speed day be a good idea or would it defeat the purpose?