[quote]richvanv wrote:
I would drop the lat pulldowns off of the deadlift day and throw them in on the press day, or just drop them and do pull ups on your pressing day instead.[/quote]
Rich,
I considered that, but since I’m doing deadlifts the day after I’m doing presses, I don’t want my lats tired/sore before my deadlifts. I can’t do pull-ups because my lats are too weak compared to my bodyweight 
Hey guys, I just switched over from Starting Strength and figured I’d post my 5/3/1 program in case anyone has any comments. Due to scheduling issues and time constraints, I’m doing one of the 2x/week templates and keeping it short and sweet.
A. Squat 5/3/1
B. Bench 5/3/1
C1. Chin-ups 5 sets*
C2. Dips 5 sets*
A. Deadlift 5/3/1
B. Military 5/3/1
C1. DB rows 5 sets*
C2. Dips 5 sets*
*For assistance exercises, I want to try to keep the number of reps even across sets, and increase the number of reps as my work capacity increases – up to 15 or 20 before adding weight. I’m not doing any assistance for squat and deadlift because my upper body is lagging, especially military. Once my military has caught up, I plan to switch to BBB for assistance, supersetting back exercises with the 5/3/1 bench and military.
Any thoughts?
Anybody got any advice for low bar squats? I’ve found my “Kroc Row”- they are the weight lifting holy grail for me (at least for hips, knees and low back). I’m putting it as low as I can, but my shoulders, elbows and wrists are pretty beaten up by the end of the work and BBB sets.
[quote]UFgator11 wrote:
Anybody got any advice for low bar squats? I’ve found my “Kroc Row”- they are the weight lifting holy grail for me (at least for hips, knees and low back). I’m putting it as low as I can, but my shoulders, elbows and wrists are pretty beaten up by the end of the work and BBB sets. [/quote]
I don’t know anything specific that will help, but maybe you could try to reduce the number of sets. You could do something like work sets, then 1 set at BBB weight to near failure, then do some other type of squat that is easy on your wrists for a couple more sets.
[quote]UFgator11 wrote:
Anybody got any advice for low bar squats? I’ve found my “Kroc Row”- they are the weight lifting holy grail for me (at least for hips, knees and low back). I’m putting it as low as I can, but my shoulders, elbows and wrists are pretty beaten up by the end of the work and BBB sets. [/quote]
Wrist wraps would definitely help with the wrist discomfort. Maybe do some extensive stretching with Dante’s Shoulder Saver technique before the BBB squats and take an ultra wide grip on the bar.
I’ve started 5/3/1 quite recently and have been doing it the kind of assistance work that is normaly recomended. However I’ve been thinking of doing the assistance ina more “full-body” kind of thing, doing stuff like cleans, pull-ups, squats, dips, rows and good mornings every time. I would do it “Lyubertsi style”, meaning that the order of the exercises would be different per session (fatigue cycling), and going in the 10-15 rep range.
Thoughts?
[quote]Daniel-San wrote:
I’ve started 5/3/1 quite recently and have been doing it the kind of assistance work that is normaly recomended. However I’ve been thinking of doing the assistance ina more “full-body” kind of thing, doing stuff like cleans, pull-ups, squats, dips, rows and good mornings every time. I would do it “Lyubertsi style”, meaning that the order of the exercises would be different per session (fatigue cycling), and going in the 10-15 rep range.
Thoughts?[/quote]
I don’t think this is very conducive to 5/3/1. If you are making progress now then I see little reason to change things up. Maybe running the program two days a week and doing your full-body sessions on other days may illicit results. But if you think you’re body can handle it then by all means try it out and let us know how it goes.
Just dropping here to say Boring But Big squats are the biggest ego killer in the history of the universe but by God do they work
[quote]Ebolarama wrote:
[quote]Daniel-San wrote:
I’ve started 5/3/1 quite recently and have been doing it the kind of assistance work that is normaly recomended. However I’ve been thinking of doing the assistance ina more “full-body” kind of thing, doing stuff like cleans, pull-ups, squats, dips, rows and good mornings every time. I would do it “Lyubertsi style”, meaning that the order of the exercises would be different per session (fatigue cycling), and going in the 10-15 rep range.
Thoughts?[/quote]
I don’t think this is very conducive to 5/3/1. If you are making progress now then I see little reason to change things up. Maybe running the program two days a week and doing your full-body sessions on other days may illicit results. But if you think you’re body can handle it then by all means try it out and let us know how it goes. [/quote]
I forgot to mention that I don’t do 5/3/1 squats. I use the squat only as repetion work. Yeah, I know, pussy. lol
So, I train 3 times a week, not 4. But yeah, I’m still very undecided if I’ll try it out. Mainly just looking to know what you guys think of it.
I guess nobody’s found any glaring problems with the program I posted above? 
[quote]CrispyFish wrote:
I guess nobody’s found any glaring problems with the program I posted above? :)[/quote]
I don’t see anything glaringly wrong with it. It doesn’t seem to have any lower body assistance lifts is the only thing I see.
I just started the following 2 days/week program that Jim himself posted. I am pasting his complete answer. I am on week 2 of it and it seems to be working well so far. He also said in another post that if you are doing 2 days/week, there is no need for a deload week. I am also pushing a prowler each workout.I use 50% of the training max for the 5x10 sets (same as BBB)
Jim’s Post:
You could just train twice a week and be fine - the 3rd day could be optional.
I outlined a 2 day/week training program for strength and mass that will work WONDERS for most people. It’s hard as hell, though.
Week 1:
Day 1- Bench - 531
Press - 5x10
Lat work - 5x10
Addtional arm work or rotator work or upper back work
Day 2 - Squat - 531
Squat - 5x10
GM or SLDL - 5x10
Abs
Week 2:
Day 1 - Press - 531
Bench Press- 5x10
Lat work - 5x10
Addtional arm work or rotator work or upper back work
Day 2 - DL - 531
Squat - 5x10
GM or SLDL - 5x10
Abs
Cool. If that’s what Wendler recommends, I’ll have to give it a try. I feel like my current program is getting good results on pressing movements, so I’ll finish out this cycle and then give the other one a try. I like how it’s set up with the 5/3/1 and assistance exercises alternating, so I still get to do all the big movements each week.
I have done powerlifting, all around, olympic lifting and strongman training and this program can address everything…
For instance on deadlift day for warmup sets I will do power snatches (5) for lightest weight, power cleans for a little heavier weights (5,3), high pulls for maybe one to two sets (5 or last set of warm ups with 3 to 5 reps), and then overhead deads (5) until final set (5+)…on final set it is like strongman in it is pushing it to maximum effort. Same for MP day cleans before each press until last set where I only do one clean…Squat day, squat variations until final work set of all out squatting…
Is this what is written no, but is it working YES I am getting and feeling stronger. Great program.
This thread shouldn’t be on the second page. Anyway, this cycle I am moving my BBB deadlifts and squats to opposite days. For instance, I’ll do my 3’s week SQ tonight, then follow it up with 3x10 of DL, working up to 5x10 in the next cycle or two. Since I made the switch, I’m not out of commission for days following a Monday DL session.
Quick question. When you guys talk about “rep maxes,” do you mean “this is the most weight I’ve ever lifted for X reps,” or do you mean “this gives me a higher estimated 1RM?” I realize it’s kind of the same thing, but I was just wondering how you tend to think about your progress.
[quote]Knausome wrote:
This thread shouldn’t be on the second page. Anyway, this cycle I am moving my BBB deadlifts and squats to opposite days. For instance, I’ll do my 3’s week SQ tonight, then follow it up with 3x10 of DL, working up to 5x10 in the next cycle or two. Since I made the switch, I’m not out of commission for days following a Monday DL session.[/quote]
I’ve done exactly the same mate. Do front squats as my assistance on DL day and do DLs on my squat so that I can get the lifts in twice a week.
[quote]CrispyFish wrote:
Quick question. When you guys talk about “rep maxes,” do you mean “this is the most weight I’ve ever lifted for X reps,” or do you mean “this gives me a higher estimated 1RM?” I realize it’s kind of the same thing, but I was just wondering how you tend to think about your progress.[/quote]
It can be either. It is a personal choice how you view it and record it. I don’t do rep maxes anymore. I just do the required reps and if I feel spunky, I do more assistance or run up to a near 1 rep max after the final set. I am 39 years old and don’t heal like I used to. There was a period of several months where I was always injured. My partner pointed out that I started getting injured when I starting doing the rep maxes. Now that I feel healthy and nothing hurts, I am staying the course of just the required reps. I know JW said to pick your battles as to when to go for rep maxes but it isn’t for me.
Hey quick question about meets. Is the bench press always paused? Or is that just for some federations? If it’s always paused shouldn’t I techicnally be training that way? Otherwise I’ll have to take like 30lbs off my bench when I go into the meet
[quote]CrispyFish wrote:
Quick question. When you guys talk about “rep maxes,” do you mean “this is the most weight I’ve ever lifted for X reps,” or do you mean “this gives me a higher estimated 1RM?” I realize it’s kind of the same thing, but I was just wondering how you tend to think about your progress.[/quote]
New rep max should be new amount of reps you’ve lifted for a certain weight. So if you get 2 extra reps on the same weight as last time, that’s a new rep max. This may increase your 1RM but they are different
1RM = you lifted something just once
Rep max = You can lift X weight for N reps where N>1
For 5/3/1 you generally base progress on the rep maxes, unless your doing a meet its perfectly fine to never know your 1RM and always do reps while making great progress. This also makes it easier to track progress week to week instead of once every several months when you test a 1RM.
[quote]Spock81 wrote:
Hey quick question about meets. Is the bench press always paused? Or is that just for some federations? If it’s always paused shouldn’t I techicnally be training that way? Otherwise I’ll have to take like 30lbs off my bench when I go into the meet[/quote]
If you want to compete look at the rules for the one you plan on doing. For 1RM follow exactly what you would do at the meet. For reps pause the first only, if a pause is needed at all.
I want to add a shoulder assistance exercise to help improve my OH Shoulder Press. I was thinking about doing Shoulder Presses from the pins for 5 sets of 5 at about 85% of my 1RM. I figure that working from a sticking point may help me to improve that. Any other recommendations?