[quote]Ippo wrote:
as opposed to just knowing that you’ve increased your strength [/quote]
KNOWING IS HALF THE BATTLE!
Sluicy, Thanks for the apology. I was looking for some support, and got a little tough love, but that never hurt anyone.
I’d like to train elsewhere or with others, but as of now I’m playing the hand I was dealt. Once I’m done with school, again…, I can find a more regular crew to join onto.
Thanks again all for keeping my ass on the one (and only!) bike I should be trying to ride right now.
I’ll check back in after January and see where I stand.
[quote]The Monarch wrote:
Thanks again all for keeping my ass on the one (and only!) bike I should be trying to ride right now.
I’ll check back in after January and see where I stand.[/quote]
I’m late to the “tough love party”, I know, but…really, there’s no need to switch to another program, simply because 5/3/1 progression on main lifts isn’t one! It’s just a loading scheme on some lifts: build your program around it, be it EDT, any BB split, full body, etc…hell, I also read on a elitefts Q&A column that even DC rest-pause style is acceptable for assistance.
You can change everything, as often as you want, alternating high volume assistance for a cycle, then going low volume/high intensity for next one, change exercises (machines, DB, BB, bodyweight only)…as long as you keep the 5/3/1 percentages and progression on four f#*$¤ng lifts 
Keep a log, try to understand how your body respond to different assistance approaches, and in a few moonths you’ll know your body much better than you do now, with the addedd bonus of some measurable progress on “money” exercises
hi everyone,
i’m using wendler’s 5/3/1 with success , i’m gonna have to train alone for professionel reasons soon any advice for a guy who doesn’t have a spotter and a rack ?
thank yo in adavance.
amn.
[quote]Spock81 wrote:
5/3/1 is the program that actually made me stop having training ADD [/quote]
^^^^^^
This 23 times
The longest program I ever done prior to 5/3/1 was about 10 weeks. I’m now entering my 11th cycle on 5/3/1 with no signs of stopping.
[quote]amn wrote:
hi everyone,
i’m using wendler’s 5/3/1 with success , i’m gonna have to train alone for professionel reasons soon any advice for a guy who doesn’t have a spotter and a rack ?
thank yo in adavance.
amn.[/quote]
Never go to failure. Keep a rep in the tank.
[quote]amn wrote:
hi everyone,
i’m using wendler’s 5/3/1 with success , i’m gonna have to train alone for professionel reasons soon any advice for a guy who doesn’t have a spotter and a rack ?
thank yo in adavance.
amn.[/quote]
No rack? Do you still plan on doing the 4 lifts? I echo the sentiment of leaving a rep in the tank if you don’t have a spotter, but without a rack I wonder what you are going to do.
thank you guys for the advice
concerning the rack i’ll have a squat cage but not the kind of rack that can insure security if i fail when benching , my main worry was the bench press.
amn.
it’s a valid question. i wouldn’t mind being an inch taller…
[quote]amn wrote:
thank you guys for the advice
concerning the rack i’ll have a squat cage but not the kind of rack that can insure security if i fail when benching , my main worry was the bench press.
amn.[/quote]
I use saw horses with a bench in between. Got this idea from Dan John.
Any thoughts on using Box Squats instead of Deadlifts?
Look, I KNOW I’m not supposed to fuck with the program. It works ridiculously well. If for some reason one couldn’t Deadlift, would this be too much spinal loading in one week?
On second thought, this post is stupid. Earlier today I read an interview with Konstantinov and he squats every single workout. I’ll do Box Squats instead of Deadlifts, and let you guys know how it goes.
First off, Konstantinov is a supremely gifted, hard training athlete, that has built up to his current training over many years. Until you have a similar base, you shouldn’t look at what he does now as though it applies to you, look at his training at a similar stage of development to you.
Secondly, why do you want to swap deadlifts for box squats? Since you asked, I’d say no. Deadlifts are boss, for a multitude of reasons already expounded on numerous times.
Thirdly, on an unrelated note, after doing a cycle with squats for assistance, then a cycle with front squats (currently), I’m going to use overhead squats for assistance next cycle. The load will be light for 5 x 10, but I don’t see how increased shoulder and ‘core’ stability as well as erector spinae strength won’t carry over into all other lifts.
Dan John says that when his athletes get to a bodyweight overhead squat for 15 reps, good things happen. I’m going to gradually work toward that, without losing sight of the fact that my squat is priority no. 1.
[quote]Ippo wrote:
I think people would rather lift what they think they can lift, instead of just knowing they can but using a lower training max. [/quote]
Training like that generally stagnates quickly. At least in my experience.
[quote]voodoo chile wrote:
Any thoughts on using Box Squats instead of Deadlifts?
Look, I KNOW I’m not supposed to fuck with the program. It works ridiculously well. If for some reason one couldn’t Deadlift, would this be too much spinal loading in one week?
On second thought, this post is stupid. Earlier today I read an interview with Konstantinov and he squats every single workout. I’ll do Box Squats instead of Deadlifts, and let you guys know how it goes. [/quote]
You KNOW your not supposed to fuck with the program so I’m curious to know why you want to. Not saying you shouldn’t, just that your reason better be good enough to tamper with something that has a pretty good record of success the way it is.
[quote]nick.down.under wrote:
Dan John says that when his athletes get to a bodyweight overhead squat for 15 reps, good things happen. I’m going to gradually work toward that, without losing sight of the fact that my squat is priority no. 1.[/quote]
Link? And what does he mean “good things happen”?
[quote]amn wrote:
hi everyone,
i’m using wendler’s 5/3/1 with success , i’m gonna have to train alone for professionel reasons soon any advice for a guy who doesn’t have a spotter and a rack ?
thank yo in adavance.
amn.[/quote]
I started the 5/3/1 program 6 months ago, and agree with the general view that it totally rocks. I am in the 3rd week of this cycle and have hit new weight PRs for all three lifts I’ve done so far, and fully expect to hit a squat PR tomorrow as well.
I’m 46 years old, fat, and have a desk job, so I’m not going to be squatting 700lbs at any point, but I’ve made serious progress with just a power rack, bench and olympic bar/weights.
I do the Military press, Squat and Bench using my rack in the attic, and deadlifts in the garage since I’m not too excited about dropping a 300lb bar through the wooden attic floor. I do all of this without a spotter, relying on the rack to keep me safe for both bench and squat.
I got the rack with a bar and 250lbs of weights off Craigslist for about $150, another bar with 250lbs of weights off Craigslist for about $100, and 4 more 45lb plates (off Craigslist - a pattern is forming) for $75. I’ve just gotten to the point where I’m about to be able to squat/DL 3 plates on a side, so I’m in the market for another pair of discount plates, but as you can see I got a whole setup for under $300.
Well, you have to add in the chalk, blood, and sweat, but they’re mandatory for any program.
Goood luck.
[quote]TisDrew wrote:
[quote]nick.down.under wrote:
Dan John says that when his athletes get to a bodyweight overhead squat for 15 reps, good things happen. I’m going to gradually work toward that, without losing sight of the fact that my squat is priority no. 1.[/quote]
Link? And what does he mean “good things happen”?[/quote]
I think he means that because it trains the body as one piece, athletic performance greatly improves. It’s all in the article though.
Although after re-reading the article, I think the quote was from another coach, but I’m guessing he’d agree, or round abouts.
[quote]ag918w35 wrote:
[quote]amn wrote:
hi everyone,
i’m using wendler’s 5/3/1 with success , i’m gonna have to train alone for professionel reasons soon any advice for a guy who doesn’t have a spotter and a rack ?
thank yo in adavance.
amn.[/quote]
I started the 5/3/1 program 6 months ago, and agree with the general view that it totally rocks. I am in the 3rd week of this cycle and have hit new weight PRs for all three lifts I’ve done so far, and fully expect to hit a squat PR tomorrow as well.
I’m 46 years old, fat, and have a desk job, so I’m not going to be squatting 700lbs at any point, but I’ve made serious progress with just a power rack, bench and olympic bar/weights.
I do the Military press, Squat and Bench using my rack in the attic, and deadlifts in the garage since I’m not too excited about dropping a 300lb bar through the wooden attic floor. I do all of this without a spotter, relying on the rack to keep me safe for both bench and squat.
I got the rack with a bar and 250lbs of weights off Craigslist for about $150, another bar with 250lbs of weights off Craigslist for about $100, and 4 more 45lb plates (off Craigslist - a pattern is forming) for $75. I’ve just gotten to the point where I’m about to be able to squat/DL 3 plates on a side, so I’m in the market for another pair of discount plates, but as you can see I got a whole setup for under $300.
Well, you have to add in the chalk, blood, and sweat, but they’re mandatory for any program.
Goood luck.[/quote]
thank you for the advices , the thing is i live in africa , north africa and i wont be able to to afford that and have the space to put a rack in my place , i will be working in the Algerian dessert soon for a petrol company , and i will be training in the gym’s company.
respect
Amn.
I’m kind of curious about the replacing deadlifts with box squats myself. My gym has the octagonal plates and deadlifting those is murder on my lower back and hips and I mean that in the bad I think I’ll get injured kind of way. I’m doing Westside style conjugate training at the moment, but I’ve done 5/3/1 for several cycles in the past and I liked how flexible it is if you have a very busy schedule.
Anyone thrown in a 2nd bench day with 5/3/1? I’m following 5/3/1 but want to bench twice a week, I’ve been thinking about throwing in a 2nd bench day every week and running the other 4 days per week exactly as the book advises. If I don’t do any cardio, I know I won’t have any issue with work capacity for lifting 5 days a week and as long as it doesn’t affect any of the other days or my all out 5/3/1 sets, would there be any reason not to do this?