[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… [/quote]
Can’t do too wide cause of tight groin and hip flexors. I do a couple inches outside shoulder width, toes pointed slightly out
[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[/quote]
To anyone: I am having trouble with my bench. I am approaching a year post surgery and toward the end of any set of bench my left shoulder appears to quit on a weight I know it should be strong enough to handle. Anyone have any advice on this?
The peculiar thing is my military press does not suffer from the same issue and in fact continues to improve, progressively closer to my bench. I perform many dips and chins (weighted an unweighted), and dumbbell row into the triple digits.
[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]
I don’t think you read my post correctly. I WAS doing Incline DB bench for BBB but have decided now to use flat barbell bench. I’ve learned the error of my ways.
Don’t get me wrong though, I appreciate the input
[quote]Ski_USMC wrote:
To anyone: I am having trouble with my bench. I am approaching a year post surgery and toward the end of any set of bench my left shoulder appears to quit on a weight I know it should be strong enough to handle. Anyone have any advice on this?
The peculiar thing is my military press does not suffer from the same issue and in fact continues to improve, progressively closer to my bench. I perform many dips and chins (weighted an unweighted), and dumbbell row into the triple digits.
[/quote]
What is your current bench? I assume your doing 5/3/1 so what assistance are you doing that day besides chins or rows.
[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[/quote]
[quote]Ski_USMC wrote:
To anyone: I am having trouble with my bench. I am approaching a year post surgery and toward the end of any set of bench my left shoulder appears to quit on a weight I know it should be strong enough to handle. Anyone have any advice on this?
The peculiar thing is my military press does not suffer from the same issue and in fact continues to improve, progressively closer to my bench. I perform many dips and chins (weighted an unweighted), and dumbbell row into the triple digits.
[/quote]
A buddy of mine had the same problem. Correct by doing pin presses from just below the point where it quits. You will learn to fire during that point in the bench. I would guess you are unconsciously being cautious with it. It is probably not a functional deficit if the press keeps going up. If you need extra help, do some front raises.
[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[/quote]
Would using dumbells (i.e db shoulder press, db deadlift, db bench, db squat/goblet) for just bbb sets be a good substitute, or is it best to just stick with a barbell?
I’ve been doing big but boring since February and I’m thinking of mixing things up a bit. I want to do more arm, trap and rear/side delt work in the spirit of what wendler said about training like a bodybuilder. So I’m thinking maybe do some kind of 4 week “specialisation” for each of these part on top of big but boring.
I’m thinking about adding arm work for 4 weeks to bench day then trap work to deadlift for the next 4 weeks and so on.
Do you guys have any other suggestions or thoughts on this?
You could go that route, alternatively, you could add some biceps and triceps work on one of the bench days, 3-4 sets supersetted, or you could just pick two exercises and alternate for time, sort of like EDT style.
Add in some shoulder work on military day, again 3-4 sets of each exercise.
I don’t think overall that your recovery will suffer too much, they aren’t hugely demanding exercises (if you use pushdowns for tris - close grips and dips etc might get a bit taxing).
But either way could be good - it depends on what kind of person you are - if you are blitz kinda guy, compared to a slow and steady kinda guy, maybe the spec would be good for you mentally? - i.e. add in trap work on dead day, military day and some cleans on squat day for a cycle or two. Do similar for shoulders and arms as suggested.
I’ve been doing the BBB sets for chest as close grip bench instead of regular bench. Tri’s are a weak point in my presses. It’s been working for me. As the weight has been increasing, so has the reps, this is even more so true on OHP than bench.
[quote]UFgator11 wrote:
I’ve been doing the BBB sets for chest as close grip bench instead of regular bench. Tri’s are a weak point in my presses. It’s been working for me. As the weight has been increasing, so has the reps, this is even more so true on OHP than bench.[/quote]
I like that approach. I fail on bench and OHP where my tris take over. I’m stealing that one…thanks.
[quote]Raided wrote:
I’ve been doing big but boring since February and I’m thinking of mixing things up a bit. I want to do more arm, trap and rear/side delt work in the spirit of what wendler said about training like a bodybuilder. So I’m thinking maybe do some kind of 4 week “specialisation” for each of these part on top of big but boring.
I’m thinking about adding arm work for 4 weeks to bench day then trap work to deadlift for the next 4 weeks and so on.
Do you guys have any other suggestions or thoughts on this?[/quote]
I have gone with the 3 day template and added a fourth day of arms and grip work with no recovery issues.
I’m thinking of doing the IKFF certification (Steve Cotter’s version of RKC - same shit different title) when it comes to Aus in late November.
I don’t have much experience with kettlebells and I got in contact with Steve and he recommended practicing the swing, clean, snatch, press, push press and jerks with one KB and front squat with 2 KBs for time.
I still want to continue my 5/3/1 for main lifts, how would you guys incorporate the KB work afterwards?
I was thinking maybe swings and snatches after DL, cleans and front squats after squats and the presses on military day, push presses and jerks on bench day and some rows and chins on the upper body days as well?
[quote]nick.down.under wrote:
I’m thinking of doing the IKFF certification (Steve Cotter’s version of RKC - same shit different title) when it comes to Aus in late November.
I don’t have much experience with kettlebells and I got in contact with Steve and he recommended practicing the swing, clean, snatch, press, push press and jerks with one KB and front squat with 2 KBs for time.
I still want to continue my 5/3/1 for main lifts, how would you guys incorporate the KB work afterwards?
I was thinking maybe swings and snatches after DL, cleans and front squats after squats and the presses on military day, push presses and jerks on bench day and some rows and chins on the upper body days as well?[/quote]
Do it anyway and report your findings here. Will be interesting to read.
I dont stress about how 5/3/1 should be designed. For me it’s a foundation which you can build any successful program around.
[quote]nick.down.under wrote:
I’m thinking of doing the IKFF certification (Steve Cotter’s version of RKC - same shit different title) when it comes to Aus in late November.
I don’t have much experience with kettlebells and I got in contact with Steve and he recommended practicing the swing, clean, snatch, press, push press and jerks with one KB and front squat with 2 KBs for time.
I still want to continue my 5/3/1 for main lifts, how would you guys incorporate the KB work afterwards?
I was thinking maybe swings and snatches after DL, cleans and front squats after squats and the presses on military day, push presses and jerks on bench day and some rows and chins on the upper body days as well?[/quote]
Use the BBB as template, replacing the main movement assistance with KB exercises, but keep the antagonists for upper body; here’s what I mean:
[quote]nick.down.under wrote:
I’m thinking of doing the IKFF certification (Steve Cotter’s version of RKC - same shit different title) when it comes to Aus in late November.
I don’t have much experience with kettlebells and I got in contact with Steve and he recommended practicing the swing, clean, snatch, press, push press and jerks with one KB and front squat with 2 KBs for time.
I still want to continue my 5/3/1 for main lifts, how would you guys incorporate the KB work afterwards?
I was thinking maybe swings and snatches after DL, cleans and front squats after squats and the presses on military day, push presses and jerks on bench day and some rows and chins on the upper body days as well?[/quote]
Use the BBB as template, replacing the main movement assistance with KB exercises, but keep the antagonists for upper body; here’s what I mean:
DL 5/3/1
KB swings and snatches
abs
MP 5/3/1
KB presses
Pull-ups
Squat 5/3/1
KB cleans and front squats
abs
Bench 5/3/1
push presses and jerks
Row
Which is probably what you meant in your post…:-)[/quote]
Yeah, that is what I meant.
I’m in the deload of cycle 3 now, I’ll start next cycle and keep you all updated.
