[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:
hahah yes I am seriously a chick. I’m just a little bit nerdy/different than most…[/quote]
High five for chicks on 5/3/1!
You posted about your bench being slow coming along. Military press is my horrifically-slowly-creeping lift. My plan has been to move squat and deadlift maxes up 5 lbs each month and move bench and MP up 5 lbs every second month. After reading this I suppose I will go get some 1 1/4 lb plates.
[quote]Spock81 wrote:
hahah yes I am seriously a chick. I’m just a little bit nerdy/different than most…[/quote]
High five for chicks on 5/3/1!
You posted about your bench being slow coming along. Military press is my horrifically-slowly-creeping lift. My plan has been to move squat and deadlift maxes up 5 lbs each month and move bench and MP up 5 lbs every second month. After reading this I suppose I will go get some 1 1/4 lb plates.
[/quote]
I am pretty happy with my military press, but maybe that’s just because I hadn’t done it much before so I don’t really have anything to compare it to. I go in without expectations and I have no anxiety beforehand and it just is what it is. Always enjoy that workout.
My damn bench though, I think my nerves eeff it up more than anything.
In other random news, i got my first lifting belt in the mail the other day, it’s wonderful! Love at first sight…
[quote]Spock81 wrote:
hahah yes I am seriously a chick. I’m just a little bit nerdy/different than most…[/quote]
High five for chicks on 5/3/1!
You posted about your bench being slow coming along. Military press is my horrifically-slowly-creeping lift. My plan has been to move squat and deadlift maxes up 5 lbs each month and move bench and MP up 5 lbs every second month. After reading this I suppose I will go get some 1 1/4 lb plates.
[/quote]
I am pretty happy with my military press, but maybe that’s just because I hadn’t done it much before so I don’t really have anything to compare it to. I go in without expectations and I have no anxiety beforehand and it just is what it is. Always enjoy that workout.
My damn bench though, I think my nerves eeff it up more than anything.
In other random news, i got my first lifting belt in the mail the other day, it’s wonderful! Love at first sight…
[/quote]
I hear you on the nerves. For no reason I can discern I get super nervy on squat day and have very poor confidence in myself. What has helped has been looking back through my log and deciding how many reps I want for the last set, and fixing my mind on that number.
[quote]Spock81 wrote:
hahah yes I am seriously a chick. I’m just a little bit nerdy/different than most…[/quote]
High five for chicks on 5/3/1!
You posted about your bench being slow coming along. Military press is my horrifically-slowly-creeping lift. My plan has been to move squat and deadlift maxes up 5 lbs each month and move bench and MP up 5 lbs every second month. After reading this I suppose I will go get some 1 1/4 lb plates.
[/quote]
Just food for thought:
Cliff notes:
Bill Starr is a legend
Dips are awesome
[quote]Spock81 wrote:
hahah yes I am seriously a chick. I’m just a little bit nerdy/different than most…[/quote]
High five for chicks on 5/3/1!
You posted about your bench being slow coming along. Military press is my horrifically-slowly-creeping lift. My plan has been to move squat and deadlift maxes up 5 lbs each month and move bench and MP up 5 lbs every second month. After reading this I suppose I will go get some 1 1/4 lb plates.
[/quote]
I am pretty happy with my military press, but maybe that’s just because I hadn’t done it much before so I don’t really have anything to compare it to. I go in without expectations and I have no anxiety beforehand and it just is what it is. Always enjoy that workout.
My damn bench though, I think my nerves eeff it up more than anything.
In other random news, i got my first lifting belt in the mail the other day, it’s wonderful! Love at first sight…
[/quote]
I hear you on the nerves. For no reason I can discern I get super nervy on squat day and have very poor confidence in myself. What has helped has been looking back through my log and deciding how many reps I want for the last set, and fixing my mind on that number.
Congrats on the belt. [/quote]
When I get nervous prior to a lift or just when I want some inspiration, I pull up youtube and watch videos of people much stronger than I perform the lift I am about to do. I suppose that is a perk of having my own garage gym.
Cliff notes:
Bill Starr is a legend
Dips are awesome
[/quote]
Thanks. I can’t open that because my laptop is being stupid about downloads lately but I’ll get it eventually.
Dips every MP day. I’m up to sets of 15-20 at bodyweight so I suppose I should start weighting them.[/quote]
Starr recommends 4 sets of 20 at BW before you start to add weight so I suppose you’re very nearly there.
Seriously though, make sure you read the article. It’s a solid read. I’d also recommend the one he did about Traps a while back. All over on the SS forum.
I’ve had good luck with dips alternating reps/weighted. For 5/3/1 do 4 sets of 10 then the last set try to get as many as possible, can do more if 10 is too easy. The next week I do like 8 reps then start adding weight each set, still go for 5+ reps with weight and just increase next time you do it. Alternate those two.
I need to get used to this deload thing. I feel so week and shriveled up; but I know it’s all psychological. Been trying to cut a little bit during this week, so that hasn’t helped anything.
^
Gotta say it’s having the opposite effect on me. I feel good and strong and really can’t wait to rip into the start of my second cycle next week
Quick question:
Does anybody else adjust the order of their exercises slightly on the deload weeks? For example, when I got to the gym the other day the banch was taken(typically) so instead I just started off my workout with rows(my back needs hella loada work) and then just wandere onto the bench when it was free?
And today is press day so I was thinking about getting my dips in first because they’ll probably be more challenging than my deload pressing.
Anybody else do this or see any reaosn why I shouldn’t?
I’ve read through all 4 of the 5/3/1 threads and I remember a couple people saying that they’d had good luck with losing fat on BBB without any significant perceived diet changes. Has anyone on here noticed any such changes running BBB or even just running 5/3/1 itself? I need to cut some of the fat that I had gained during Starting Strength trying to prolong my linear gains.
[quote]METAL VIPER wrote:
I’ve read through all 4 of the 5/3/1 threads and I remember a couple people saying that they’d had good luck with losing fat on BBB without any significant perceived diet changes. Has anyone on here noticed any such changes running BBB or even just running 5/3/1 itself? I need to cut some of the fat that I had gained during Starting Strength trying to prolong my linear gains.[/quote]
I’ve done BBB for two cycles and I’m pretty happy with it even though I am not trying to lose fat or anything. My clothes fit better and I haven’t cut back calories at all.
[quote]METAL VIPER wrote:
I’ve read through all 4 of the 5/3/1 threads and I remember a couple people saying that they’d had good luck with losing fat on BBB without any significant perceived diet changes. Has anyone on here noticed any such changes running BBB or even just running 5/3/1 itself? I need to cut some of the fat that I had gained during Starting Strength trying to prolong my linear gains.[/quote]
I’ve dropped a few lb’s while on it, and look a little ‘leaner’ (although still not lean at ALL). I don’t follow BBB exaclty but I do follow the 5/3/1 schedule.
Well I generally eat clean, minus Fridays, when I eat whatever. Not a diet nazi or strict bodybuilding, but pretty clean. I went with a lot of good + gallon of milk. I want to lean out, but I don’t feel like going through a hardcore cut, just wanted to utilize the program plus some sled work on Saturdays.
[quote]METAL VIPER wrote:
I’ve read through all 4 of the 5/3/1 threads and I remember a couple people saying that they’d had good luck with losing fat on BBB without any significant perceived diet changes. Has anyone on here noticed any such changes running BBB or even just running 5/3/1 itself? I need to cut some of the fat that I had gained during Starting Strength trying to prolong my linear gains.[/quote]
I’ve dropped a few lb’s while on it, and look a little ‘leaner’ (although still not lean at ALL). I don’t follow BBB exaclty but I do follow the 5/3/1 schedule.[/quote]
Yep you can lose wegiht by using the BBB method or you can kick up the intensity with Barbell complexes and or body weight circuit finishers. I am currently doing just that. I started out around 200 four weeks ago and am now sitting at about 188. I vary the complexes that I use each workout and rotate between commplexes and body weight circuits. The key I have found with complexes is keeping the total reps per round at about 40-50. If you are using just 65 lbs then you get a total volume of 2600-3200lbs. Do a few rounds and you will have added about 7800-9600 lbs of work. This will have a huge effet on your metabolism.
BBB seems to be the overwhelming favorite for assistance. Who else uses the Triumvirate? Currently, my training week looks like this:
MONDAY: Squat (5/3/1), Squat (15 reps, 10 reps, 7 reps), RDL (10 reps), Front Squat (15 reps), Low Back, Conditioning=PROWLER
TUESDAY: Bench (5/3/1), Bench (15 reps, 10 reps, 7 reps), Prone Rows(15 reps), Close-grip Incline (18 reps), Abs, Conditioning=Medley/Hills
WEDNESDAY: Barbell circuits
THURSDAY: Deadlift (5/3/1), Deadlift (10 reps), Good Morning (10 reps), Lunges (24 reps), Low Back, Conditioning=PROWLER
FRIDAY: Military (5/3/1), Military (15 reps, 10 reps, 7 reps), NG Chins (18 reps; 1x AMRAP), Dips ("), Abs, Conditioning=Medley/Hills
SATURDAY/SUNDAY: Typically nothing. I will do some pre-hab, abs, or running if I really want to.
[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]
That’s what I was thinking; I didn’t see why it couldn’t be added. Well, as long as it’s not taking away from the rest of the program at least.
[quote]bABoon wrote:
Jereth127, as long as you do the lifts, you are cool. Don’t overthink it. First, last…it is a deload week. It doesn’t really matter.[/quote]
Cool.
I try not to overthink the small things but there are times when I forget to follow my own advice heh.