if you can do 5x10 muscle ups:
A- well-fucking done, impressivo
B- try loading the dips and chins to make them harder
[quote]caveman101 wrote:
if you can do 5x10 muscle ups:
A- well-fucking done, impressivo
B- try loading the dips and chins to make them harder[/quote]
Not yet getting very close though.
[quote]ros1816 wrote:
assistance work is a waste of time and just beats you up (stormthebeach said it pretty recently)
assistance work - it doesn’t fucking matter (jim wendler said it)
do one assistance lift, maybe some core, then go home. Personally I’m not touching a barbell for my assistance work on lower body days - no GMs, no RDLs, no BBB. Dumbbell single leg work, some core then go home. Upper body days - bb/db rowing or chins, some core, go home.[/quote]
“There’s a term to describe advocates of unilateral movements. It’s “small and weak.”” (Tim Henriques said it).
Sorry, couldn’t resist using that quote…
I can’t disagree with what you said more. I use my assistance work to bring up tough parts of my body and my lifts. RDLs are great for my back and hamstrings. GMs work the back real good, too. If I had perfect lifts, I guess I could just come in, bust my working sets out and go home. Since I’m a novice, however, I need to work on my triceps and my hamstrings and my core, and my back.
dumbbell unilateral work = very little stress on body (although lunges and reverse lunges with 110lb for sets of 10 will kick your ass)
Squat GM one day
Dl RDL next day
Just beats you up?
[quote]GaWd wrote:
[quote]ros1816 wrote:
assistance work is a waste of time and just beats you up (stormthebeach said it pretty recently)
assistance work - it doesn’t fucking matter (jim wendler said it)
do one assistance lift, maybe some core, then go home. Personally I’m not touching a barbell for my assistance work on lower body days - no GMs, no RDLs, no BBB. Dumbbell single leg work, some core then go home. Upper body days - bb/db rowing or chins, some core, go home.[/quote]
Since I’m a novice, however, I need to work on my triceps and my hamstrings and my core, and my back.
[/quote]
Since you’re a novice you don’t need to work on your triceps, hamstrings, core, and back, you need to work on your body. You have no weak points, you have a weak body. Worry about fixing weak points once you have them.
Damn. You guys are really that against 3 sets of an accessory exercise after a main movement?
Wow. Thankfully I’m not too beat up, so it doesn’t bother me that much.
I can’t imagine what you guys think of some the WSBB programs out there…
I’m hung up on this now. What do your training programs look like?
[quote]GaWd wrote:
[quote]ros1816 wrote:
assistance work is a waste of time and just beats you up (stormthebeach said it pretty recently)
assistance work - it doesn’t fucking matter (jim wendler said it)
do one assistance lift, maybe some core, then go home. Personally I’m not touching a barbell for my assistance work on lower body days - no GMs, no RDLs, no BBB. Dumbbell single leg work, some core then go home. Upper body days - bb/db rowing or chins, some core, go home.[/quote]
“There’s a term to describe advocates of unilateral movements. It’s “small and weak.”” (Tim Henriques said it).
Sorry, couldn’t resist using that quote…
I can’t disagree with what you said more. I use my assistance work to bring up tough parts of my body and my lifts. RDLs are great for my back and hamstrings. GMs work the back real good, too. If I had perfect lifts, I guess I could just come in, bust my working sets out and go home. Since I’m a novice, however, I need to work on my triceps and my hamstrings and my core, and my back.
[/quote]
They’re great if your joints are feeling beat up or you just need to take it easy for whatever reason. I’ve also found that unilateral leg work helps keep my groin healthy. Are they going to pack on the most meat and give the most strength… typically not in my opinion.
By the way, has anyone tried the bodyweight only assistance template? I thought it would be good for times with a lot of stress.
[quote]GaWd wrote:
I can’t imagine what you guys think of some the WSBB programs out there…
I’m hung up on this now. What do your training programs look like?[/quote]
Typical Bench Day:
5/3/1 Bench (Pyramid Down)
Weighted Dips 5 sets
50 Pull-ups/Chin-ups
Pretty typical day.
Two questions. Instead of basing all percents off 90%, why not just do the calculations ahead of time. What I mean is, instead of saying that a set is say, three reps with ninety percent of ninety percent, why not just say eighty-one percent of your max? It works out to the same thing, but you only need to make one calculation, not two.
Second question, are rack partials/board presses done with 5/3/1 training,and if so, how? Thanks.
Seems reasonable.
My bench day on 5/3/1 is:
Warmups/Feeler sets
5/3/1 sets
Bench 5x10
CGBP 3x6-8
JM Press/Tricep work 3x6-8
MP
Warmups/Feeler sets
5/3/1 sets
MP 3-5x10
(I also put in a back workout on this day-Seated rows, BB rows, Pulldowns, etc.)
Squat
Warmups/Feeler sets
5/3/1 sets
GM 3x6-8
DL
Warmups/Feeler sets
5/3/1 sets
RDL 3x6-8
It’s a lot of volume on my upper body days, but it’s not so much so that I’m getting increasingly beat up, thankfully.
[quote]GaWd wrote:
Seems reasonable.
My bench day on 5/3/1 is:
Warmups/Feeler sets
5/3/1 sets
Bench 5x10
CGBP 3x6-8
JM Press/Tricep work 3x6-8
MP
Warmups/Feeler sets
5/3/1 sets
MP 3-5x10
(I also put in a back workout on this day-Seated rows, BB rows, Pulldowns, etc.)
Squat
Warmups/Feeler sets
5/3/1 sets
GM 3x6-8
DL
Warmups/Feeler sets
5/3/1 sets
RDL 3x6-8
It’s a lot of volume on my upper body days, but it’s not so much so that I’m getting increasingly beat up, thankfully.[/quote]
Personally I’d devote a little more time to pulling assistance, but that’s just me. I find it’s hard to burn out doing too much upper body work (unless maybe you’re doing a back intensive program) but I can overreach very easily with too much lower body volume.
[quote]Ebolarama wrote:
[quote]GaWd wrote:
Seems reasonable.
My bench day on 5/3/1 is:
Warmups/Feeler sets
5/3/1 sets
Bench 5x10
CGBP 3x6-8
JM Press/Tricep work 3x6-8
MP
Warmups/Feeler sets
5/3/1 sets
MP 3-5x10
(I also put in a back workout on this day-Seated rows, BB rows, Pulldowns, etc.)
Squat
Warmups/Feeler sets
5/3/1 sets
GM 3x6-8
DL
Warmups/Feeler sets
5/3/1 sets
RDL 3x6-8
It’s a lot of volume on my upper body days, but it’s not so much so that I’m getting increasingly beat up, thankfully.[/quote]
Personally I’d devote a little more time to pulling assistance, but that’s just me. I find it’s hard to burn out doing too much upper body work (unless maybe you’re doing a back intensive program) but I can overreach very easily with too much lower body volume.
[/quote]
What type of pulling assistance would you suggest?
rows of all sorts - at the moment im doing regular BBrows+1 handed bbrow (like 1 handed Tbar row)
deadlifts i also count as a pull
and chinups on off days
volume is usually 2:1/1.5:1 pulling:pushing
Lower body days - power cleans, GMs or RDLs with any decent weight send my CNS down the toilet (my recovery capacity is unusually poor however).
Upper body days - generally a lot less stressful, although I’m against wasting my time with tricep isolation exercises and I need to keep volume low on chest stuff to save shoulders.
Key problem I have with upper body days is lower back intensive rowing - BB Row, DB Row etc are gonna put stress on lower back after it’s just been made sore as hell from squat or deadlift days. Even setting up on bench with a hardcore arch feels like I’m tearing stuff in lower back and glutes sometimes.
Problem is can’t drop BB Row from program (although DB Row is out on Military day) as CSR or Cable Rows (which involve much less lower back) just aren’t very effective exercises for me.
Finally, I’m getting close to doing 50 chins on Military day, and when you weigh 280 that’s a lot of stress too.
Assistance exercises really are riddled with pitfalls. The good stuff (BB Rows, Chins, GMs, Power Cleans) impairs recovery, whilst the stuff that doesn’t impair recovery is just a waste of effort - tricep isolation stuff doesn’t help bench or press unless it’s adding muscle (which it’s not) and lockout work for bench or press doesn’t seem to help because the reps are too high.
BTW program from now on (just had a few months of making fuck all progress because CNS is turning to shit all the time) is gonna look like
Dead
Db Bulg Split Squat
Core work
Zavickas Press (less lower back stress than military)
Chins
Core work
Squat
DB SLRDL
Core
Bench
BB Row
Bicepts
Core External Rotation
I want to replace bench press with dips.
When forumlating my percentages, do you think I should include my bodyweight in my dip 1RM or just the added weight?
Thanks
bw
I know Wendler does not like people doing a lot of modifying to 5/3/1. I had rotator surgery less than a year ago, and I was told to avoid overhead pressing. I was thinking of doing incline presses instead of the overheads.
[quote]Joe245 wrote:
I want to replace bench press with dips.
When forumlating my percentages, do you think I should include my bodyweight in my dip 1RM or just the added weight?
Thanks[/quote]
Why?