If you look at the original template, most of the accessory for upper days is one push, one pull. You’ve turned your Max Effort exercise from a press to a pull. If anything change it from overhead press to CGP and have assistance work target your shoulders. What rib issue is preventing you from pressing overhead?
[quote]LiquidMercury wrote:
If you look at the original template, most of the accessory for upper days is one push, one pull. You’ve turned your Max Effort exercise from a press to a pull. If anything change it from overhead press to CGP and have assistance work target your shoulders. What rib issue is preventing you from pressing overhead?[/quote]
Ok, thanks. I will make those changes.
When I press overhead one of my upper ribs on the right "pops" in and out of place, it is quite loud and visible but does not really hurt unless I do lots of pressing overhead.
As and aside I went to the doctor. Here in Canada we have this awesome socialized health care system where the doctors have great incentives to care for their patients, the doctors response was that since the pain is minimal and it does not interfere with daily activities I should just ignore it and adapt...
He asked what I did for a living and I told him that I attended school currently and work in retail on the weekends; it does not affect these activities. He said that if I was in a labor position and it interfered with my job then he would refer me to a specialist but since this was not the case to just ignore it…
Basically if a health problem interferes with ones ability to make money then its an issue, if not, then too bad… I can’t see a specialist unless a GP refers me so needless to say it can sometimes be quite the job to simply speak to a professional…
Now I have to go and talk to a different GP and find one that will take this seriously. Oh ya- The doctor told me that “that’s just the way your built” and “lots of people have noisy bodies”. When I then told him that it only started after I hit a tree at high speed while skiing he just brushed it off and didn’t reconsider his position.
Sorry for making this political… rant over.
What happens if I miss my prescribed reps on week 1(3x5)?
Should I just plow ahead with the full cycle then recalculate my training max?
Or do I recalculate the max for week 2?
Quick question. Doing 5/3/1 with BBB assistance work (only change is on press day, I’m doing 5x10 dips instead of more military presses).
Have a question for deadlift and squat days though. I was planning on pairing the 5x10 deadlifts with front squats (or some other squat variation where I can’t handle as much weight) and pairing the 5x10 back squats with rack pulls. Anyone try anything like this? I imagine it would be hard, but I’m in no sports (basically, my life right now includes work, college, working out, and a small social life when I have the time haha) so my physical activity is weight lifting, conditioning, and hiking when I have the time.
Like said, I know it’ll be tough with that pairing, but I think right now in my life I am in place where I will have the time and ability to recover.
[quote]Jack Urboady wrote:
What happens if I miss my prescribed reps on week 1(3x5)?
Should I just plow ahead with the full cycle then recalculate my training max?
Or do I recalculate the max for week 2?[/quote]
I believe JW kills a kitten … if he forgets, just plow ahead. In all seriousness, you should be able to get the minimum the first week if you are sick.
[quote]benos4752 wrote:
Quick question. Doing 5/3/1 with BBB assistance work (only change is on press day, I’m doing 5x10 dips instead of more military presses).
Have a question for deadlift and squat days though. I was planning on pairing the 5x10 deadlifts with front squats (or some other squat variation where I can’t handle as much weight) and pairing the 5x10 back squats with rack pulls. Anyone try anything like this? I imagine it would be hard, but I’m in no sports (basically, my life right now includes work, college, working out, and a small social life when I have the time haha) so my physical activity is weight lifting, conditioning, and hiking when I have the time.
Like said, I know it’ll be tough with that pairing, but I think right now in my life I am in place where I will have the time and ability to recover.[/quote]
I found (when I was doing BBB) that pairing to be the best - 5/3/1 squats with BBB deadlift, 5/3/1 rack pull with BBB squats
[quote]TheDudeAbides wrote:
[quote]benos4752 wrote:
Quick question. Doing 5/3/1 with BBB assistance work (only change is on press day, I’m doing 5x10 dips instead of more military presses).
Have a question for deadlift and squat days though. I was planning on pairing the 5x10 deadlifts with front squats (or some other squat variation where I can’t handle as much weight) and pairing the 5x10 back squats with rack pulls. Anyone try anything like this? I imagine it would be hard, but I’m in no sports (basically, my life right now includes work, college, working out, and a small social life when I have the time haha) so my physical activity is weight lifting, conditioning, and hiking when I have the time.
Like said, I know it’ll be tough with that pairing, but I think right now in my life I am in place where I will have the time and ability to recover.[/quote]
I found (when I was doing BBB) that pairing to be the best - 5/3/1 squats with BBB deadlift, 5/3/1 rack pull with BBB squats
[/quote]
I thought he was talking about doing deads 5x10 AND front squats after deads 5/3/1 and squats 5x10 AND rack pulls after squats… If i did that i would probably need a wheel chair after one week.
Haha what I meant was like this:
Monday: Deadlifts
Do the 5/3/1 deadlifts like normal. Than for accessory work, superset deadlifts and front squats at 50% for 5x10
Thursday: Back Squats
Do the 5/3/1 back squats like normal. Than for accessory work, superset back squats with rack pulls at 50% for 5x10.
[quote]benos4752 wrote:
Haha what I meant was like this:
Monday: Deadlifts
Do the 5/3/1 deadlifts like normal. Than for accessory work, superset deadlifts and front squats at 50% for 5x10
Thursday: Back Squats
Do the 5/3/1 back squats like normal. Than for accessory work, superset back squats with rack pulls at 50% for 5x10.[/quote]
Man, i have done 5x10 front squats (with light weights, 185lbs) and it made sore as hell, i’m sure i wouldnt be squating again 3 days later for 5x10. I remember Jim talking about a similar template where you do both a squat and a deadlift variation for 5x10, but for 2 days a week training, so you would have one week between lower body workouts.
But do whatever you want… dont seek for anyones aprovation, i keep modifing the program too according to how i respond to it. I think its too much TO ME, but if this makes sense to you, do it.
Yeah, definitely expecting it to be brutal lol I’m just trying to think of an exercise pairing that will assist the main lift and hit the antagonist muscle…without using things like leg curls, leg presses, etc.
[quote]benos4752 wrote:
Yeah, definitely expecting it to be brutal lol I’m just trying to think of an exercise pairing that will assist the main lift and hit the antagonist muscle…without using things like leg curls, leg presses, etc.[/quote]
Squats and deadlifts are not antagonist, both hit quads, hams, glutes and lower back. You could keep hanging leg raises between deadlifts and do glute ham raises(find something to anchor your feet) between squats. If you like front squats and rack pulls you could do them on alternate weeks or cycles or when you get bored. Just my 2 cents, find what works best for you.
Okay, second question haha who here does Kroc Rows for multiple sets? If anyone?
I’ve never actually done them but was gonna throw them in between benching. But everything I’ve been reading on them says that if you’re doing them right, you shouldn’t be able to do more than one set. Anyone have experience to the contrary? After reading that I was thinking I’d do some other kind row in between the benching (I plan on super setting all assistance/antagonist work), and then using the heaviest weight I can handle to kill it afterward.
[quote]benos4752 wrote:
Okay, second question haha who here does Kroc Rows for multiple sets? If anyone?
I’ve never actually done them but was gonna throw them in between benching. But everything I’ve been reading on them says that if you’re doing them right, you shouldn’t be able to do more than one set. Anyone have experience to the contrary? After reading that I was thinking I’d do some other kind row in between the benching (I plan on super setting all assistance/antagonist work), and then using the heaviest weight I can handle to kill it afterward.[/quote]
Here is what I have been doing and I actually think the ebook says this too, I don’t consider this kroc rows and think that term gets used too much here anyway. For BBB on dumbell rows do 4 sets of 10 using decent form. Then on the last set do as many as possible, up to you on how good form is at the end for extra reps. Once I get 15 or more I up the weight next time. All 5 sets I use the same weight. I super set this but it doesn’t have to be, up to you on that.
Last question (for now lol).
I’ve been reading a lot on how people are having difficulty with benching and that 5/3/1 isn’t the best for benching because the volume isn’t sufficient. Since I am doing BBB, I was thinking on just going all out on my final set to get more volume in. Or, maybe cut it off at a specific rep, say 20? Anyone try anything like this? My bench isn’t anywhere near impressive so the weight will be low especially since it’s a low percentage for the accessory work. It’s also the last workout of the week and wont be pressing again for four days. So doubt recovery will be an option. I guess my main concern would be if an all out set at 60% or less would even be worth it or if maybe there is a better way of getting the needed volume in…
My pressing on Tuesday is the regular 5/3/1 protocol military press with pullups and dips as assistance.
[quote]Sagat wrote:
[quote]benos4752 wrote:
Haha what I meant was like this:
Monday: Deadlifts
Do the 5/3/1 deadlifts like normal. Than for accessory work, superset deadlifts and front squats at 50% for 5x10
Thursday: Back Squats
Do the 5/3/1 back squats like normal. Than for accessory work, superset back squats with rack pulls at 50% for 5x10.[/quote]
Man, i have done 5x10 front squats (with light weights, 185lbs) and it made sore as hell, i’m sure i wouldnt be squating again 3 days later for 5x10. I remember Jim talking about a similar template where you do both a squat and a deadlift variation for 5x10, but for 2 days a week training, so you would have one week between lower body workouts.
[/quote]
Yeah I did front squats for my BBB sets on squat day for my first two cycles. I swear there were whole weeks when my quads were still sore.
[quote]benos4752 wrote:
Last question (for now lol).
I’ve been reading a lot on how people are having difficulty with benching and that 5/3/1 isn’t the best for benching because the volume isn’t sufficient. Since I am doing BBB, I was thinking on just going all out on my final set to get more volume in. Or, maybe cut it off at a specific rep, say 20? Anyone try anything like this? My bench isn’t anywhere near impressive so the weight will be low especially since it’s a low percentage for the accessory work. It’s also the last workout of the week and wont be pressing again for four days. So doubt recovery will be an option. I guess my main concern would be if an all out set at 60% or less would even be worth it or if maybe there is a better way of getting the needed volume in…
My pressing on Tuesday is the regular 5/3/1 protocol military press with pullups and dips as assistance.[/quote]
I increase the BBB weight when it seems too easy to finish a given round. I’ll typically keep the same weight for a whole 4-week cycle, and then at the end of wk. 3 I put a note in my log book indicating that I should either stay at that weight or go up for the next cycle. Thus, my bench weight is currently slightly more than 55% of my working max, but it also doesn’t go up each week. However, since I’m doing 50 reps I figure that it’s not going to increase as quickly, and as long as I’m keeping up in general I don’t worry about the exact ratio.
[quote]benos4752 wrote:
Last question (for now lol).
I’ve been reading a lot on how people are having difficulty with benching and that 5/3/1 isn’t the best for benching because the volume isn’t sufficient. Since I am doing BBB, I was thinking on just going all out on my final set to get more volume in. Or, maybe cut it off at a specific rep, say 20? Anyone try anything like this? My bench isn’t anywhere near impressive so the weight will be low especially since it’s a low percentage for the accessory work. It’s also the last workout of the week and wont be pressing again for four days. So doubt recovery will be an option. I guess my main concern would be if an all out set at 60% or less would even be worth it or if maybe there is a better way of getting the needed volume in…
My pressing on Tuesday is the regular 5/3/1 protocol military press with pullups and dips as assistance.[/quote]
There was an interview with Jim earlier in the year on this site. JW was suggesting to those that need more volume, to ramp up as normal, rep out the top set, go back down and rep out the bottom set.
He has posted options for the bench here and in his on-line training log.
BUMP!!! i fucking love this program
So, I’m SURE this has been asked and answered already, but I couldn’t go through 400+ responses to try to find it… 
I just started on 5/3/1 a little while ago after doing actual 1RM tests and taking 90% of those, etc etc. However, based upon the # of reps I’m hitting on my final sets, it looks like my 1RM has gone up considerably more than the 5lbs / 10lbs you’re supposed to increment. (ie, my bench ‘training max’ was 265 for my last cycle, and on the last set of week 3 I managed 255/7 for an estimated 1rm of ~315). I’m planning on doing another 1RM test here after another cycle or two… my question is: after a 1RM test should I continue with my current training 1RM’s, or would it be acceptable to bump my training 1RM to the 90% of the new tested 1RM?
Thanks in advance!