[quote]ros1816 wrote:
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
[/quote]
not being funny mate, but are you eating enough? or do you do lots of sport etc? i can do tons of accessory and be fine
Depends on the day. If I feel spent after the main lift I may just go home or abide by the “I ain’t doing jack shit” principle. I usually get at least one other exercise in, if not two. But I will agree that once you hit a certain level of fatigue subsequent assistance work just puts you further back in terms of recovery. Less is more.
Here is a good video about recovery.
[quote]caveman101 wrote:
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 [/quote]
I put in at least one back workout per week with:
BB Row 3x6-8
Seated Row (heavy) 3x8-10
Pulldowns 3x6-8
DB Row 3-4x10
[quote]Houston Texan wrote:
Also, it seems as though the weight being used is really small, is this normal? My deadlift max is 435lbs, that’s the most I’ve ever done and I pulled that last week. On the day where you only get one rep on the third week I’m only doing 375lbs isn’t that rather low? I know I can pull 390lbs 5 times. Is that how it is supposed to be?[/quote]
Have you bought the ebook? its all in there, BTW I do Mon/Tue/Thur/Fri
Current schedule:
Mon:
MP 5/3/1
DB press 5x10 (dropped due to shoulder issue at the mo)
JM Press 7x10 (including 3 warm up sets)
Band resisted crunch 4x10-20 (2xGreen)
DB rear delts 4x12-20
Tue:
DL 5/3/1
DB Row 5x10 with thick (1 7/8" dia)handle
Reverse wrist curl 4x15
seated rotator cuff 5x12 (incl 2 warm ups)
Thur:
BP 5/3/1
DB floor press 5x10 (incl a warm up set)
Band resisted crunch 4x10-20 (2xGreen)
DB rear delts 4x12-20
Fri:
SQ 5/3/1
BB Row 7x6-8 (incl 2 warm ups)
45 deg back raise 5x10 (incl a warm up set with no weight)
Band assisted chins 5x5-10 (still working on getting 10 reps, lower the assistance level when I get 10s)
lying rotator cuff 5x12 (incl 2 warm ups)
Also do a bit of bi + forearms on sunday if I feel like it.
[quote]CWTERRY wrote:
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.[/quote]
You answered your own question #1. If it works out the same, it doesn’t matter. I use excel so I know what my weights are for a cycle at a time.
question #2: They have their place. Are you a geared lifter trying to improve lockout? If you are raw, i’d skip them and do something more full range. Treat them as an assistance lift and you should be fine. Just know where your weaknesses lie. If you are weak overall (and be honest with yourself), skip them and do the full range movements (DB press > boards)
Happy Lifting!
[quote]blake b wrote:
[quote]CWTERRY wrote:
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.[/quote]
You answered your own question #1. If it works out the same, it doesn’t matter. I use excel so I know what my weights are for a cycle at a time.
question #2: They have their place. Are you a geared lifter trying to improve lockout? If you are raw, i’d skip them and do something more full range. Treat them as an assistance lift and you should be fine. Just know where your weaknesses lie. If you are weak overall (and be honest with yourself), skip them and do the full range movements (DB press > boards)
Happy Lifting!
[/quote]
The difference with percents is almost the same but the monthly increases are changed to 9lbs and 4.5lbs by doing it your way. The initial calculation of 90% does not have to be taken that literally. Alternately you can start 5/3/1 by finding a weight that allows you do do 10 reps on Week 1 then set your working max to Weight/0.85 and never do the 90% thing.
Thanks for the replies nick.down.under and GaWd, sounds good.
I’ve also been doing 3x10 and 4x10 when I didn’t have enough left to do 5x10. Have to say that works pretty well too, so that definitely is something I’ll also keep doing from time to time.
I’ll be trying 5x5, 7x7, rest-pause and some other things the next few cycles and see how it goes. I can understand the benefit of handling heavier weights with 5x5 and other, but also as you said there is the danger that it beats you up faster, I guess that’s were good planning comes in to play though, it’s definitely not something I’d use all the time.
Wendler, Rhodes and Dizenzo are doing a one-day seminar in Philly Jan 22. Saw it late lastnight, signed up this morning! I plan on adding 300lbs to my total just by showing up. Will be cool to meet Jim in person as well.
I already signed up for this seminar as well…really looking forward to it
started my log back up again for anyone interested. dez6485 “5/3/1 to Elite”. i was going to start a new one, but no reason really, just keep it all in the same place- so there’s 11 months in between the post i made today and the stuff prior. didnt stop working out, just didnt post in there.
Ok one last comment about crazy benching woman and I’ll shut up.
So she starts talking to me right before my final ‘one’ set and starts yipping at me about my form (which I guess is better than nagging me about biting my nails) but she’s all
“so i was watching you bench from afar and I noticed you have an arch in your lower back. You really need to try and keep your back flat” yadda yadda WTF?! Everything I’ve ever read about powerlifting bench is arch your godamn back and strive to get the best arch you can! She said I look really strong benching so my poundage should start going up real well once I finally have proper form.
JESUS LADY MY BENCH HAS GONE UP 20 LBS IN LIKE 4 MONTHS SO I THINK THAT’S PRETTY GOOD FOR A WOMAN.
End rant…
A: you’re a woman???
B: good gains
4 Cycles of 5/3/1 produced:
Squat: 240x1 → 265x1
Bench: 175x1 → 205x1
Dead: 225x1 → 315x1…this was after about 2 and half cycles cause i had to reset my max…i didnt retest this end of year
MP: 115x1 → 135x1
[quote]Spock81 wrote:
Ok one last comment about crazy benching woman and I’ll shut up.
So she starts talking to me right before my final ‘one’ set and starts yipping at me about my form (which I guess is better than nagging me about biting my nails) but she’s all
“so i was watching you bench from afar and I noticed you have an arch in your lower back. You really need to try and keep your back flat” yadda yadda WTF?! Everything I’ve ever read about powerlifting bench is arch your godamn back and strive to get the best arch you can! She said I look really strong benching so my poundage should start going up real well once I finally have proper form.
JESUS LADY MY BENCH HAS GONE UP 20 LBS IN LIKE 4 MONTHS SO I THINK THAT’S PRETTY GOOD FOR A WOMAN.
End rant… [/quote]
Tell her that flattening your back increases compressive forces on your discs. Then tell her to look it up and shut her pie hole.
After 1 year and 10 cycles of 5/3/1 I decided to try to take advantage of the WSBB ME/DE style workouts. I went 3 mesocycles into a modified WSBB workout and gave it up and came back to 5/3/1.
I decided to make some adjustments to still take advantage of the ME/DE template and work it into my 5/3/1. The template comes right out of the original e-book.
I went from 3xweekly 5/3/1 to a 4xweekly routine that looks like this:
Monday - Dynamic effort (DE) bench press. Heavier overhead pressing.
Tuesday - Wendler’s deadlift day. Dynamic effort (DE) squats.
Thursday - Wendler’s bench press day. Back Workout
Friday - Wendler’s squat day. Dynamic effort (DE) deadlifts.
My first meso went well. Getting speed deadlifts after a ME squat workout is a bit tough, but in time I’ll adapt just fine.
I think this is a good way to continue to make gains after a long period on 5/3/1.
[quote]caveman101 wrote:
A: you’re a woman???
B: good gains[/quote]
Hmm, I thought my womanlyness was fairly obvious…
After 4 cycles of 5/3/1, my squat has gone from 295-355 and deadlift has gone from 365->435. Deadlift is good for a fair bit more if I can get some form issues worked out. Bench has gone from 295 to (estimated) 330, and press from 185 to (estimated) 205.
I’m LOVING this program!
[quote]Spock81 wrote:
[quote]caveman101 wrote:
A: you’re a woman???
B: good gains[/quote]
Hmm, I thought my womanlyness was fairly obvious…
[/quote]
i tend to make snap assumptions about peopls sex from their screen name and pic, i for instance, look like a bearded lady
[quote]Spock81 wrote:
[quote]caveman101 wrote:
A: you’re a woman???
B: good gains[/quote]
Hmm, I thought my womanlyness was fairly obvious…
[/quote]
Maybe you should change your avatar, I mean you look a lot like that guy off the sci fy films.
j/k
