[quote]caveman101 wrote:
hm, to what extent were you using them? could we see a break down of your stats and the weights and moves you used? not critiscising, but curious as i find them good for conditioning (mainly snatches)[/quote]
The breakdown on how I was using them is a few pages back,
used between 16 kg (for snatches and presses early on)
to 24 kg (for swings and front squats - though these were tough on the thoracic erectors and jerks).
Like I said though, I was using them as assistance lifts, not so good for that (at least the way I was using them).
[quote]UFgator11 wrote:
anybody know how much the fat bar weighs? the one at my gym is extremely light, and there’s no way its 135 when there’s a 45 on each side.[/quote]
It really depends, I have a fat bar which I made from a solid 2" piece of pipe that weighs 80lbs.
I am borrowing an ironmind Apollons axle from a friend at the moment it weighs 33lbs
[quote]bignmean50 wrote:
was curious if anyone has used front squats for 5/3/1? i currently do then use back squats 5x8-10. i had a back issue a few years ago that led to me useing the front squat for my primary movement. began to enjoy them so i currently use them for strength( highest max was a 455) then the back squat to gain size was just curious if others have any experience with useing the front squat for their squatting movement[/quote]
I did, I do strongman so my lower back takes a beating, front squats are easier on it. My front squat improved a ton as did my other lifts. If it improved my back squat is yet to be tested but I am sure it is better now. BTW a 455 front squat is real impressive!
Didn’t do anything all deload week and paid the price dearly on squats. Wasn’t feeling crisp and felt out of the zone; form just wasn’t there. Press and accessory went well though. Past deloads without doing anything felt fine, but I might need to actually get up off of my ass next deload. On cycle 5 with BBB and thinking of subbing BBB deads with BBB chain suspended GM’s, figure it’s worth a shot.
[quote]caveman101 wrote:
also, i have hit a wall with 5x10 ohp, after increasing it by 10kg in 1.5kg increments fairly quickly. all the main and assistance lifts are fine. i was thinking of switching to 5x5 for assistance. any other suggesstions?[/quote]
Back off the weight by 5-15% and start incrementally progressing again from there.
[quote]caveman101 wrote:
also, i have hit a wall with 5x10 ohp, after increasing it by 10kg in 1.5kg increments fairly quickly. all the main and assistance lifts are fine. i was thinking of switching to 5x5 for assistance. any other suggesstions?[/quote]
Put OHP assistance on BP day and BP assistance on OHP day.
I’m switching my assistance from Triumvirate to Boring But Big. I used lat pull downs in my triumvirate template, I want to use chins in BBB. I can only manage 5 or so chins on a good day. How can I set up my chin-up assistance work to make me better at chinning? I don’t think that doing 5x10 with the assisted chin-up is way to get better at chinning.
[quote]Blackened wrote:
I’m switching my assistance from Triumvirate to Boring But Big. I used lat pull downs in my triumvirate template, I want to use chins in BBB. I can only manage 5 or so chins on a good day. How can I set up my chin-up assistance work to make me better at chinning? I don’t think that doing 5x10 with the assisted chin-up is way to get better at chinning. [/quote]
For that particular lift forget the 5x10 thing and look online for chin-up only progressions. What I did was just go for X reps total in a workout then next week beat it by 1-2 reps. For example if you can do 5 max just start with maybe 3 with good form and do 10x3 for 30 total. Next time do 32 so 8x3 and 2x4.
First timer here…thank you JW for a great program (and also some pretty funny posts.)
Some background: I will be turning 50 in a few days and still love to workout. I have been lifting using typical BB workouts (usually training instinctively or switching things around too much)for the last 4 years. About a year of that was doing Crossfit, which was fun because it had a lot of variety and it also got me doing some powerlifting and Olympic lifting moves. I am not here to knock CF but for me I wonder if it is a bit too random, I felt overtrained (every workout is an all out max effort), and sometimes you do potentially dangerous lifts while in a state of total exhaustion.
I am happy with my overall fitness but think I need to better focus my efforts with a more long term, progressive approach…and I want to concentrate more on powerlifting. Enter the Wendler. (Cue dramatic music.)
I am in week 5 of 5/3/1 and loving it. I follow the program on the main lifts EXACTLY.
To satisfy my variety cravings I may play around with the assistance exercises but so far I usually do BBB, and keep my total assistance sets to 10. I add 2 days of short HIIT cardio, mostly running intervals.
I feel full of energy and usually can’t wait for the next workout. In a few cycles I’ll post some results. I love to read other people’s results so if you have been doing this a while chime in because it motivates me!
Keep at it dez. I’m going for my 600 pull at 181, hopefully I can manage it. My next cycle on 5/3/1 is going to be:
Band Military Press
Reverse Band Deadlift
Band Bench
Band Box Squat
Figured I’d go ahead and work on my lockout for everything this cycle since it seems to be the limiting factor on most of my lifts other then squat (which I’m working on being explosive out of the hole).
[quote]mpg wrote:
First timer here…thank you JW for a great program (and also some pretty funny posts.)
Some background: I will be turning 50 in a few days and still love to workout. I have been lifting using typical BB workouts (usually training instinctively or switching things around too much)for the last 4 years. About a year of that was doing Crossfit, which was fun because it had a lot of variety and it also got me doing some powerlifting and Olympic lifting moves. I am not here to knock CF but for me I wonder if it is a bit too random, I felt overtrained (every workout is an all out max effort), and sometimes you do potentially dangerous lifts while in a state of total exhaustion.
I am happy with my overall fitness but think I need to better focus my efforts with a more long term, progressive approach…and I want to concentrate more on powerlifting. Enter the Wendler. (Cue dramatic music.)
I am in week 5 of 5/3/1 and loving it. I follow the program on the main lifts EXACTLY.
To satisfy my variety cravings I may play around with the assistance exercises but so far I usually do BBB, and keep my total assistance sets to 10. I add 2 days of short HIIT cardio, mostly running intervals.
I feel full of energy and usually can’t wait for the next workout. In a few cycles I’ll post some results. I love to read other people’s results so if you have been doing this a while chime in because it motivates me![/quote]
Thanks for the support - remember at your age to always learn how to pick your battles on the last set and leave reps in the tank. Best to battle a bit today AND tomorrow.
I’ve been using 5/3/1, Mon-Wed-Fri-Mon format, since Christmas 2009. I think I’ve stalled a little and now I’m going to tight up the percentage spread for example:
WK1 - 65/70/75 instead of 65/75/85
WK2 - 70/75/80 instead of 70/80/90
WK3 - 75/80/85 instead of 75/85/95
WK4 - Deload
I think I need to spend some time solidfying the lower end. I chose this instead of reducing my training max by 10%. I get to retain the same lower end percentages but I don’t work up as high. I will be incorporating some support training for accessory work. Training max plus 10% for 3 sets of 10 second holds to hopefully retain the high end strength and so my nervous remembers the heavy weight.
[quote]Blackened wrote:
I’m switching my assistance from Triumvirate to Boring But Big. I used lat pull downs in my triumvirate template, I want to use chins in BBB. I can only manage 5 or so chins on a good day. How can I set up my chin-up assistance work to make me better at chinning? I don’t think that doing 5x10 with the assisted chin-up is way to get better at chinning. [/quote]
Go for 50 total reps, no matter how many sets it takes
[quote]Osmosis wrote:
I’ve been using 5/3/1, Mon-Wed-Fri-Mon format, since Christmas 2009. I think I’ve stalled a little and now I’m going to tight up the percentage spread for example:
WK1 - 65/70/75 instead of 65/75/85
WK2 - 70/75/80 instead of 70/80/90
WK3 - 75/80/85 instead of 75/85/95
WK4 - Deload
I think I need to spend some time solidfying the lower end. I chose this instead of reducing my training max by 10%. I get to retain the same lower end percentages but I don’t work up as high. I will be incorporating some support training for accessory work. Training max plus 10% for 3 sets of 10 second holds to hopefully retain the high end strength and so my nervous remembers the heavy weight.[/quote]
Wouldn’t you get the same effect by re-setting with a slightly lower Tmax?
[quote]Osmosis wrote:
I’ve been using 5/3/1, Mon-Wed-Fri-Mon format, since Christmas 2009. I think I’ve stalled a little and now I’m going to tight up the percentage spread for example:
WK1 - 65/70/75 instead of 65/75/85
WK2 - 70/75/80 instead of 70/80/90
WK3 - 75/80/85 instead of 75/85/95
WK4 - Deload
I think I need to spend some time solidfying the lower end. I chose this instead of reducing my training max by 10%. I get to retain the same lower end percentages but I don’t work up as high. I will be incorporating some support training for accessory work. Training max plus 10% for 3 sets of 10 second holds to hopefully retain the high end strength and so my nervous remembers the heavy weight.[/quote]
IMO this would only make you stall faster since you’d be lifting over a smaller spectrum of rep ranges. How many reps do you currently get on your work sets on your 5, 3, and 1 weeks?
[quote]LiquidMercury wrote:
Looking to add in bands for this next cycle. Anyone have any opinions on this:
5/3/1
Band MP
Reverse Band DL
Band Bench
Reverse Band Squat
Need to work on my lockout for deadlift, coming out of the hole on squat, and lockout for MP/Bench. Thoughts?[/quote]
I think your joints will be beat to hell pressing with bands twice a week for months. I know my elbows couldn’t take it. Maybe you’re different.
Maybe I’m misunderstanding and you are only running this for one cycle. If that’s the case, I don’t see the point. 531’s not set up for quick, one-month gains. If locking out is really an issue, I think you’re better off doing lock out specific assistance work. Or just get stronger everywhere and forget about weak point training.