[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.[/quote]
I’ve been on 5/3/1 for 7 cycles now, last week 3 was:
Squat: 3x390 for top set
MP: 3x195 for top set
Bench: 2x260 for top set (crappy day in the gym, as I hit 255x6 the week prior)
Deadlift: 495x4
I’ve just been noticing these specific issues (stated in my prior post). Was planning on running bands for 3 cycles or so (or as long as my joints can take it). Can’t say I’ve been having issues with my elbows but I may drop out bands on bench. I’m going to do a meet feb/march and know if I can get these lockout issues taken care of I’ll be much better off. Currently there is a large disproportion between my starting strength and my lockout strength.
So I have a random observation and this is the only thread I post in so ya…
There’s a woman at my gym who I see bench press like 5 or more times per week. That’s bascially all she does. She can bench over 300lbs (she’s not even very big or anything) but she’s never even heard of a deload and has no idea what 5/3/1 is (not that I think everyone who’s ever picked up a weight should consider 5/3/1 their bible like i do, but still)
It’s just weird how someone can make such incredible gains with no real program and who appears to not have anywhere near enough recovery between bench days. I don’t remember the last time I didn’t see her there benching actually.
ANyway ya, that’s my random comment for the day.
5/3/1 represent, yo.
[quote]Spock81 wrote:
So I have a random observation and this is the only thread I post in so ya…
There’s a woman at my gym who I see bench press like 5 or more times per week. That’s bascially all she does. She can bench over 300lbs (she’s not even very big or anything) but she’s never even heard of a deload and has no idea what 5/3/1 is (not that I think everyone who’s ever picked up a weight should consider 5/3/1 their bible like i do, but still)
It’s just weird how someone can make such incredible gains with no real program and who appears to not have anywhere near enough recovery between bench days. I don’t remember the last time I didn’t see her there benching actually.
ANyway ya, that’s my random comment for the day.
5/3/1 represent, yo.[/quote]
I have seen people like this too. It is almost as if “ignorance is bliss” in that their training method goes against accepted methods but it is working for them.
I’ve thought about both of your ideas. I have been stalling out on the 3rd set. I’ve been struggling to get that final 5,3 or 1 rep. Usually not able to get additional reps.
Your both right I probably just need to reset 10% lower.
I’m doing BBB deadlifts after 5/3/1 squats, and I find that my grip is BY FAR the limiting factor. Like, I could probably add 50 lbs to the bar if my grip weren’t giving out in the 4th and 5th sets. Should I keep at it until my grip improves? Or should I use an alternate grip so I can use more weight? Or something else? Any suggestions?
I definitely have some good morning action on the last few reps of squats. What kind of weakness does this point to? What would be the best accessory exercise to fix it? (I’m currently doing 5x10 good mornings, but haven’t done them long enough to tell if it makes a difference.)
I’m doing BBB deadlifts after 5/3/1 squats, and I find that my grip is BY FAR the limiting factor. Like, I could probably add 50 lbs to the bar if my grip weren’t giving out in the 4th and 5th sets. Should I keep at it until my grip improves? Or should I use an alternate grip so I can use more weight? Or something else? Any suggestions?
I definitely have some good morning action on the last few reps of squats. What kind of weakness does this point to? What would be the best accessory exercise to fix it? (I’m currently doing 5x10 good mornings, but haven’t done them long enough to tell if it makes a difference.)[/quote]
Use an alternate grip.
GM’s might help, but sometimes this is a form issue and usually caused when the hips get behind you, not under the bar. Understand too that no one’s form is going to be perfect and when things get hairy during a set, it is important to push forward as long as the form you use will not result in an injury.
Also, could be issue of bar placement on your back, hands on bar, etc. All these things come into play. Remember that even after years and years of squatting, I’m still tinkering with my technique so don’t think that it is going to happen overnight.
Just remember that the Coalition of Proper Form is as dangerous as The Order of the Round Back and Lifted Hips.
[quote]Spock81 wrote:
So I have a random observation and this is the only thread I post in so ya…
There’s a woman at my gym who I see bench press like 5 or more times per week. That’s bascially all she does. She can bench over 300lbs (she’s not even very big or anything) but she’s never even heard of a deload and has no idea what 5/3/1 is (not that I think everyone who’s ever picked up a weight should consider 5/3/1 their bible like i do, but still)
It’s just weird how someone can make such incredible gains with no real program and who appears to not have anywhere near enough recovery between bench days. I don’t remember the last time I didn’t see her there benching actually.
ANyway ya, that’s my random comment for the day.
5/3/1 represent, yo.[/quote]
I have seen people like this too. It is almost as if “ignorance is bliss” in that their training method goes against accepted methods but it is working for them.
[/quote]
I agree with ignorance is bliss. I also find this type of lifter usually tends to be real good at one thing, like a lift came easy to them so they just really focus on it. Not that there is anything wrong with that…
Well after 5 cycles, I got bored with the squat and dead for BBB. For deads, I’m substituting chain suspended concentric good mornings; for squat, I’ll be throwing in some front squats. Might throw some dumbbell bench instead of BB as well. Hooray for change
Well checked with Jim about doing reverse band work/band work in general for my lockout and he said to avoid it and use my assistance work to build my lockout. So I suppose the question now becomes what can I do to build my lockout in deadlift/bench/MP using BBB when my lockout only fails at 90% 1RM work? Thoughts?
[quote]LiquidMercury wrote:
Well checked with Jim about doing reverse band work/band work in general for my lockout and he said to avoid it and use my assistance work to build my lockout. So I suppose the question now becomes what can I do to build my lockout in deadlift/bench/MP using BBB when my lockout only fails at 90% 1RM work? Thoughts?[/quote]
Use anything that reduces ROM to the lockout part for all 3 lifts? Can do something like 5x5 on those for assistance. With the reduced ROM and only 5 reps you can get closer to the 90% instead of the 50-60% that normal BBB does.
[quote]LiquidMercury wrote:
Well checked with Jim about doing reverse band work/band work in general for my lockout and he said to avoid it and use my assistance work to build my lockout. So I suppose the question now becomes what can I do to build my lockout in deadlift/bench/MP using BBB when my lockout only fails at 90% 1RM work? Thoughts?[/quote]
Use anything that reduces ROM to the lockout part for all 3 lifts? Can do something like 5x5 on those for assistance. With the reduced ROM and only 5 reps you can get closer to the 90% instead of the 50-60% that normal BBB does.[/quote]
I’ve never felt rack pulls had very good carry-over for me. I’ve always felt that limited ROM work simply just beats my elbows up for pressing and I don’t have that issue with band work surprisingly which is why I thought to add it in in the first place.
[quote]LiquidMercury wrote:
Well checked with Jim about doing reverse band work/band work in general for my lockout and he said to avoid it and use my assistance work to build my lockout. So I suppose the question now becomes what can I do to build my lockout in deadlift/bench/MP using BBB when my lockout only fails at 90% 1RM work? Thoughts?[/quote]
Use anything that reduces ROM to the lockout part for all 3 lifts? Can do something like 5x5 on those for assistance. With the reduced ROM and only 5 reps you can get closer to the 90% instead of the 50-60% that normal BBB does.[/quote]
I’ve never felt rack pulls had very good carry-over for me. I’ve always felt that limited ROM work simply just beats my elbows up for pressing and I don’t have that issue with band work surprisingly which is why I thought to add it in in the first place. [/quote]
Well if you don’t find any better alternatives maybe give bands a try for a month on DL and 1 upper lift. I think maraudermeat did exactly that on 5/3/1 and he definitely knows what he is doing so it can’t be that bad of an idea.
[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]
45kg * 38
next week
45kg39, next 310. next 311, next 312. next 47.5kg38
slow but sure fo’sure, i was using 1.5kg or lower increments with fractional plates. but it was just the assistance lift (ohp 5x10) stalling, the 5/3/1 ohp was still increasing. im doing dips now. i used to get shoulder pain from them, but as im stronger now i dont, nearly at 5x10 bw
I’m doing BBB deadlifts after 5/3/1 squats, and I find that my grip is BY FAR the limiting factor. Like, I could probably add 50 lbs to the bar if my grip weren’t giving out in the 4th and 5th sets. Should I keep at it until my grip improves? Or should I use an alternate grip so I can use more weight? Or something else? Any suggestions?
I definitely have some good morning action on the last few reps of squats. What kind of weakness does this point to? What would be the best accessory exercise to fix it? (I’m currently doing 5x10 good mornings, but haven’t done them long enough to tell if it makes a difference.)[/quote]
Use an alternate grip.
GM’s might help, but sometimes this is a form issue and usually caused when the hips get behind you, not under the bar. Understand too that no one’s form is going to be perfect and when things get hairy during a set, it is important to push forward as long as the form you use will not result in an injury.
Also, could be issue of bar placement on your back, hands on bar, etc. All these things come into play. Remember that even after years and years of squatting, I’m still tinkering with my technique so don’t think that it is going to happen overnight.
Just remember that the Coalition of Proper Form is as dangerous as The Order of the Round Back and Lifted Hips.[/quote]
I’m doing BBB deadlifts after 5/3/1 squats, and I find that my grip is BY FAR the limiting factor. Like, I could probably add 50 lbs to the bar if my grip weren’t giving out in the 4th and 5th sets. Should I keep at it until my grip improves? Or should I use an alternate grip so I can use more weight? Or something else? Any suggestions?
I definitely have some good morning action on the last few reps of squats. What kind of weakness does this point to? What would be the best accessory exercise to fix it? (I’m currently doing 5x10 good mornings, but haven’t done them long enough to tell if it makes a difference.)[/quote]
Use an alternate grip.
GM’s might help, but sometimes this is a form issue and usually caused when the hips get behind you, not under the bar. Understand too that no one’s form is going to be perfect and when things get hairy during a set, it is important to push forward as long as the form you use will not result in an injury.
Also, could be issue of bar placement on your back, hands on bar, etc. All these things come into play. Remember that even after years and years of squatting, I’m still tinkering with my technique so don’t think that it is going to happen overnight.
Just remember that the Coalition of Proper Form is as dangerous as The Order of the Round Back and Lifted Hips.[/quote]
[quote]caveman101 wrote:
slow but sure fo’sure, i was using 1.5kg or lower increments with fractional plates. but it was just the assistance lift (ohp 5x10) stalling, the 5/3/1 ohp was still increasing. im doing dips now. i used to get shoulder pain from them, but as im stronger now i dont, nearly at 5x10 bw [/quote]
I know I’ve posted this before but Bill Starr did a really good article on the overhead press over on the SS forums a while back. He talks about dips a fair bit and even mentions that he usually has his trainee’s get to sets of twenty reps at BW before adding any weight at all.
I can’t say I’ve had any experience with this as I’ve only added dips back into my workout this week. Currently sitting at BWX12repsX4sets and hoping to get to the 4X20 before I start adding weight again.
Seeing as Bill Starr had an OHP of 350lbish, he’s probably worth listening to.
Here’s the article for anyone interested:
And there’s an interview with Jim by Rippetoe on that site too that’s well worth checking out.
Freak of nature benching woman has started nagging me to stop biting my nails.
You know those people who the second you start to put your finger in your mouth they notice and they come at you all like “STOP IT”
Wtf?! I quite enjoy biting my nails. I really have no desire to stop. Now I have to plan my workout times around when she most likely will not be there…
[quote]Spock81 wrote:
Freak of nature benching woman has started nagging me to stop biting my nails.
You know those people who the second you start to put your finger in your mouth they notice and they come at you all like “STOP IT”
Wtf?! I quite enjoy biting my nails. I really have no desire to stop. Now I have to plan my workout times around when she most likely will not be there…[/quote]
Huh? Unless you are standing over her while benching and spitting your nails on her mid set, then this really has nothing to do with her.
I’d recommend telling her that you didn’t ask for her opinion and carry on as normal.
[quote]caveman101 wrote:
Jereth - it was from that link that you posted before from which im getting the ideas from, am aiming for 4x20 as well.[/quote]
Haha, oops sorry bout that.
It’s pretty hard to get the 4X20 IMO. I used to do weighted lower reps but I find the BW higher reps to be much harder.
Oh well, if I was someway strong thins wouldn’t be a problem heh