The reason not to do it is because it’s a solid program as it is and doesn’t need any tampering. My suggestion is that if you really want that bigger chest or bench press it would be good to do a bench press type assessory after the shoulder press like board presses, jms, db presses, etc (just maker sure there’s not an imbalance in your training). If you have to work out 5 days a week, why not just start the next mini-cycle sooner?
[quote]Fletch1986 wrote:
The reason not to do it is because it’s a solid program as it is and doesn’t need any tampering. My suggestion is that if you really want that bigger chest or bench press it would be good to do a bench press type assessory after the shoulder press like board presses, jms, db presses, etc (just maker sure there’s not an imbalance in your training). If you have to work out 5 days a week, why not just start the next mini-cycle sooner?[/quote]
Because I’m not just doing it “for the hell of it” in order to lift 5 days a week, I want to put in more time specifically on the bench and its assistance exercises. My original plan was what you suggested and incorporate bench assistance exercises on military press day, but I just think it would end up being a real struggle to fit both muscle groups in on that day. Honestly, a 2nd bench day just seems more efficient to me than trying to fit it in with the military press.
Obviously, I already consider it a solid program…because I follow it 100% for 4 days a week, I just feel like a second bench day does not hinder my progress anywhere else and doesn’t compromise the other 4 days I do 5/3/1. Two days a week of hill sprints/sled pulling leave me needing a LOT more recovery than a 2nd bench day per week would, so if I cut out all cardio is it still that bad of an idea?
[quote]Fletch1986 wrote:
if you really want that bigger chest or bench press it would be good to do a bench press type assessory after the shoulder press[/quote]
x2
Guys, what do you think of this set-up?
Squat - 5/3/1
SLDL and reverse lunge - 3-5 x 8-12
Calves
Standing Press - 5/3/1
with bw pull-ups
seated DB Press and T-bar rows - 3-5 x 8-12
OH rope extensions 3 x 8-12
Deadlift - 5/3/1
GHR and forward lunge - 3-5 x 8-12 (lunge) and bw max reps (GHR)
Abs - a few sets
Bench - 5/3/1
Chin-ups - 5/3/1
Suspended push-ups and bw chin-ups - 3 x max reps
Cable press-downs and more bw chin-ups - 3 sets
I liked the look of the Periodization Bible template in the book but wanted to follow Jim’s advice for 2:1 pulling:pushing ratio from the first page of this thread.
I’d appreciate any comments to prevent me over-thinking this more. Thanks.
Why does deadlifting feel so awesome and fun but squatting feels so painful and hard…
I’m considering Box Squats instead of Deadlift because whenever I do Deadlifts/Rack Deads/Farmer’s Walks I get pains in my face and upper back for the next day or two. It feels like everything’s extremely tight, and yes I have tried stretching. Really weird. To not do deads one better have a damn good reason. Obviously if I could I would, but right now I feel like I can’t.
[quote]MrTangerineSpedo wrote:
Guys, what do you think of this set-up?
[/quote]
Possibly too many chinups/pullups and not enough rows. If I counted right it looks like you listed it 4 and 1 times, at least do 3 and 2. Other than that just do it for a month and slightly change it the next if you feel like something is overworked or needs more work.
[quote]Spock81 wrote:
Why does deadlifting feel so awesome and fun but squatting feels so painful and hard…[/quote]
Because we have been picking stuff up off the ground our entire life but rarely sitting down in a chair (real or imaginary) and immediately standing back up.
[quote]UrbanSavage wrote:
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? [/quote]
Jim said you can replace MP with Incline Bench (high incline if possible). If you do two bench days, you’ll be progressing twice as fast as the other lifts and you’d probably stall on progress very quickly.
Maybe you should just try a westside template.
[quote]TisDrew wrote:
[quote]UrbanSavage wrote:
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? [/quote]
Jim said you can replace MP with Incline Bench (high incline if possible). If you do two bench days, you’ll be progressing twice as fast as the other lifts and you’d probably stall on progress very quickly.
Maybe you should just try a westside template.[/quote]
I wouldn’t be following 5/3/1 on the 2nd bench day. I really like the 5/3/1 set-up and prefer it to a westside template overall, I just think that benching twice a week wouldn’t hinder my progress anywhere else on the program and I’d be able to recover more efficiently from a shorter 2nd bench day and a shorter military press day than trying to fit it all into one day. Also, if I progress more quickly on the bench because of working on it twice a week, I think the extra focus on it would prevent me from stalling as quickly.
I really didn’t think I was fucking with the program much because I was planning on adding the 2nd bench day as supplementary work as opposed to changing the actual 5/3/1 days, which would be a much bigger alteration to the program. Also, not doing any hill sprints/sled work would allow for improved recovery.
Maybe I will just go with the standard template and throw in a little extra bench work on military press day and stick with the sled drags and sprints twice a week, I’m just trying to gain weight right now but I love the rep/set and progression of 5/3/1 and benching twice a week on it would be much more applicable to my goals right now than working on conditioning twice a week is.
[quote]UrbanSavage wrote:
Maybe I will just go with the standard template and throw in a little extra bench work on military press day and stick with the sled drags and sprints twice a week.[/quote]
I approve.
[quote]UrbanSavage wrote:
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? [/quote]
Why not try it out and see how it works? If you make progress great, if not then you learned something and you can go back to the drawing board
My friend actually recently told me that he knows someone who will make a sled for me for free, and I definetely prefer sled dragging over hill sprints. I think I’ll try benching twice a week just for this one cycle. When I get the sled made in a week or two, I’ll try a cycle with sled dragging twice a week. At that point, I’ll know which one I prefer. I’m guessing I’ll prefer sled dragging 2x a week.
[quote]amn wrote:
[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.
[/quote]
No worries. I’ve trained by myself for years, no spots, always leaving something in the tank and making gains.
[quote]MrTangerineSpedo wrote:
Guys, what do you think of this set-up?
Squat - 5/3/1
SLDL and reverse lunge - 3-5 x 8-12
Calves
Standing Press - 5/3/1
with bw pull-ups
seated DB Press and T-bar rows - 3-5 x 8-12
OH rope extensions 3 x 8-12
Deadlift - 5/3/1
GHR and forward lunge - 3-5 x 8-12 (lunge) and bw max reps (GHR)
Abs - a few sets
Bench - 5/3/1
Chin-ups - 5/3/1
Suspended push-ups and bw chin-ups - 3 x max reps
Cable press-downs and more bw chin-ups - 3 sets
I liked the look of the Periodization Bible template in the book but wanted to follow Jim’s advice for 2:1 pulling:pushing ratio from the first page of this thread.
I’d appreciate any comments to prevent me over-thinking this more. Thanks.[/quote]
Should work well
[quote]Spock81 wrote:
Why does deadlifting feel so awesome and fun but squatting feels so painful and hard…[/quote]
I freaking HATE squatting.
There, I said it. It may be hailed as one of the best things ever to happen ever but I really freaking hate the lift. I love deadlifting though. Yesterday I collapsed on the floor exhausted after by BBB deadlifts(after more reps than I intended to on my 5/3/1 sets) not for the first time yet I still look forward to that type of punishment but dread squats in any shape or form(ok, front squats ain’t as bad as back squats).
My buddy who used to lift with me felt the opposite though, so I suppose it depends on the person.
Anyways, about to enter my 1 week on my second cycle and here is the most important thing I’ve learned so far. We hear it all the time but few people take any notice. DON’T FUCK WITH THE PROGRAMME.
Example:
My assistance work was as follows:
Squat=Front squat BBB
Bench=Incline DB BBB
Deadlift:=deadlift BBB
Press=Press BBB
Results:
Squat is painfully difficult. Bench has actually regressed(a myriad of reasons for this, but I firmly believe the primary reason has been because I have not been flat barbell benching enough). Deadlift and press are making great progress and I really look forward to each press and deadlift day.
So, as tempting as it is to fuck with the programme, trust in Jim’s programming. Especially if you’re weak and in need of more solid basics like me,
[quote]Jereth127 wrote:
I freaking HATE squatting.
There, I said it. It may be hailed as one of the best things ever to happen ever but I really freaking hate the lift. I love deadlifting though. [/quote]
This is exactly how I feel. Deadlift is progressing well. EDIT- ON SQUATS, It always feels like my hips joint is grinding/needs to pop or my groin is tight or my adductors are going to explode. I’ve strained my groin once and my hip at least 3 times due to inflexibility. Anybody got any good stretches?
This too is my situation.
[quote]UFgator11 wrote:
[quote]Jereth127 wrote:
I freaking HATE squatting.
There, I said it. It may be hailed as one of the best things ever to happen ever but I really freaking hate the lift. I love deadlifting though. [/quote]
This is exactly how I feel. Deadlift is progressing well. EDIT- ON SQUATS, It always feels like my hips joint is grinding/needs to pop or my groin is tight or my adductors are going to explode. I’ve strained my groin once and my hip at least 3 times due to inflexibility. Anybody got any good stretches?
This too is my situation.[/quote]
I’m glad I am not the only one who feels this way!!
I always have to pop/crack my hip joints before I squat, otherwise they sorta feel outta place. I think I also have major issues with tight quads or something. I’ve started foam rolling but I have’t noticed much of a difference yet.
I can deadlift around 250 but can barely squat 150 so even if I was just SLIGHTLY better at squatting it would make me happy.
I had the same problem so I decided to just swallow my pride and lower my 1 rpm over 100 lbs. Taking Jims advice and going way light and move back up slowly. Focusing on techique and going ass to grass.
[quote]Jereth127 wrote:
Example:
My assistance work was as follows:
Squat=Front squat BBB
Bench=Incline DB BBB
Deadlift:=deadlift BBB
Press=Press BBB
Results:
Squat is painfully difficult. Bench has actually regressed(a myriad of reasons for this, but I firmly believe the primary reason has been because I have not been flat barbell benching enough). Deadlift and press are making great progress and I really look forward to each press and deadlift day.
So, as tempting as it is to fuck with the programme, trust in Jim’s programming. Especially if you’re weak and in need of more solid basics like me,[/quote]
Why don’t you try doing Flat BB Bench BBB? Worked for me. I don’t see the carryover with your current assistance.
[quote]Fyrmun wrote:
I had the same problem so I decided to just swallow my pride and lower my 1 rpm over 100 lbs. Taking Jims advice and going way light and move back up slowly. Focusing on techique and going ass to grass. [/quote]
Yeah, good call. After I am finished this cycle I am going to drop my max a bunch and see how it goes.
Thinking about form though, what type of stance makes you guys feel strongest?? Super wide legged like the big boys feels a lot harder for me…