[quote]Dazed_N_Confused wrote:
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?[/quote]
Defeats the purpose. If your getting decent reps on the other weeks then yeah the deload does seem almost too light but just go with it, weights catch up eventually. Think of the deload as a warmup to the rest of the workout and just focus on really good form. For assistance on normal weeks I do 5x10 so on deload I drop the weight just a little bit and do 4-5 sets of 8.
[quote]pbclax1 wrote:
What is everyones thoughts about rack chins as an assistance exercise on 5/3/1?[/quote]
I’ve been doing these for a while as an assistance exercise combined with dips on my military press day. I recommend being very conservative.
I do regular chins/pull-ups between each set of MP and bench and found that when I pushed my rack chins significantly, my chinups/pull up numbers started to suffer quite quickly.
I found both rack chins and snatch grip deadlifts as assistance exercises were good for hypertrophy but could easily overload my recovery ability when pushed.
Well, it’s my first deload week. Of course, at this point in the program I don’t feel like I need it, but whatever; I could get used to this every 4 weeks.
[quote]OT wrote:
Just stopping by to say 5/3/1 works.
In about 11 months i’ve gone from a fat 6’ 180, to a lean and mean 6’ 1" 210.
[/quote]
Oh shit, 5/3/1 even makes you taller!
Jim, you could be charging a hell of a lot more for that.[/quote]
OMG, I’m sitting here at work rreading this while I’m running a report and just busted out laughing.
I’ve read through most of this I think and was wondering if anybody tried to do an Arm’s workout based off this? I know the workouts are geared towards four main exercises but was curious as to what this would do for bi’s and tri’s alone.
[quote]Jaynick77 wrote:
I’ve read through most of this I think and was wondering if anybody tried to do an Arm’s workout based off this? I know the workouts are geared towards four main exercises but was curious as to what this would do for bi’s and tri’s alone.[/quote]
It’s in the book. It goes under the name of The Situation variation. Main lifts are bench, preacher curls, bench and preacher curls. Assistance is pec dec and wrist curls. On your off days you do laundry and tanning.
[quote]OT wrote:
Just stopping by to say 5/3/1 works.
In about 11 months i’ve gone from a fat 6’ 180, to a lean and mean 6’ 1" 210.
[/quote]
Oh shit, 5/3/1 even makes you taller!
Jim, you could be charging a hell of a lot more for that.[/quote]
lol. Although 5/3/1 is magic, I think i’m gunna have to give the cred for my height growth to my raging teenage growth hormones
[quote]Jaynick77 wrote:
I’ve read through most of this I think and was wondering if anybody tried to do an Arm’s workout based off this? I know the workouts are geared towards four main exercises but was curious as to what this would do for bi’s and tri’s alone.[/quote]
Do you mean doing the 5/3/1 rep scheme for say, barbell curls? Yes. 5/3/1 is a progression that can be used with any exercise.
[quote]OT wrote:
Just stopping by to say 5/3/1 works.
In about 11 months i’ve gone from a fat 6’ 180, to a lean and mean 6’ 1" 210.
[/quote]
Oh shit, 5/3/1 even makes you taller!
Jim, you could be charging a hell of a lot more for that.[/quote]
If you look carefully, the secret is to stand on the edge of your bathtub [/quote]
man. why does everyone feel it is their prerogative to be a dick around here
[quote]OT wrote:
Just stopping by to say 5/3/1 works.
In about 11 months i’ve gone from a fat 6’ 180, to a lean and mean 6’ 1" 210.
[/quote]
Oh shit, 5/3/1 even makes you taller!
Jim, you could be charging a hell of a lot more for that.[/quote]
If you look carefully, the secret is to stand on the edge of your bathtub [/quote]
man. why does everyone feel it is their prerogative to be a dick around here[/quote]
My bad, I should have put jk so you knew I was kidding. Seriously though, between the first picture and the side shot in the gym and 2-3 feet taller. hugs
edit- 30lbs of muscle is great progress. way to go dude
I have an annoying question that’s probably been asked a million times before but you’re not allowed to yell at me because I’m a chick (HA, kidding??)
Anyway, I just got the book and it said to do your four days like Military press, deadlift, bench, then squat.
I always thought it was squat first, then bench, deadlift, and military press last.
Does this matter?
I kinda like my order better…
[quote]Spock81 wrote:
I have an annoying question that’s probably been asked a million times before but you’re not allowed to yell at me because I’m a chick (HA, kidding??)
Anyway, I just got the book and it said to do your four days like Military press, deadlift, bench, then squat.
I always thought it was squat first, then bench, deadlift, and military press last.
Does this matter?
I kinda like my order better…[/quote]
If you’re a chick, then you can do what you want. If you’re a dude, you HAVE to do it in the order he specifies. No if, ands or butts about it!
But from the looks of it, you’re leonard nemoy (sp?). So…you’re shit out of luck.
It doesn’t freakin’ matter dude, use any order you want
[quote]Spock81 wrote:
I have an annoying question that’s probably been asked a million times before but you’re not allowed to yell at me because I’m a chick (HA, kidding??)
Anyway, I just got the book and it said to do your four days like Military press, deadlift, bench, then squat.
I always thought it was squat first, then bench, deadlift, and military press last.
Does this matter?
I kinda like my order better…[/quote]
It doesn’t matter the order as long as you do upper/lower/upper/lower if you are doing each lift on it’s own day. I do DL, MP, SQ, BP. I lift using the 3 days a week setup.
[quote]Spock81 wrote:
I just got the book and it said to do your four days like Military press, deadlift, bench, then squat.
I always thought it was squat first, then bench, deadlift, and military press last.
Does this matter?
I kinda like my order better…[/quote]
That’s the order I do it in too. I like it but might have to change it up a bit because I like to lift in certain gyms for certain days(i.e. I like to squat in a particular gym because it has a GHR but I can’t access it in the evenings)
I plan on changing the order once I have to reset a lift. Either moving it back or forwards in the week to prioritise it or de prioritise it depending on how I feel. Mind you, I’m on cycle 6 and am nowhere near stalling yet, so that might be some time off.
[quote]Spock81 wrote:
I have an annoying question that’s probably been asked a million times before but you’re not allowed to yell at me because I’m a chick (HA, kidding??)
Anyway, I just got the book and it said to do your four days like Military press, deadlift, bench, then squat.
I always thought it was squat first, then bench, deadlift, and military press last.
Does this matter?
I kinda like my order better…[/quote]
If you’re a chick, then you can do what you want. If you’re a dude, you HAVE to do it in the order he specifies. No if, ands or butts about it!
But from the looks of it, you’re leonard nemoy (sp?). So…you’re shit out of luck.
It doesn’t freakin’ matter dude, use any order you want
And are you seriously a chick???[/quote]
hahah yes I am seriously a chick. I’m just a little bit nerdy/different than most…
