Hey guys, just curious if any of you have used 5/3/1 loading for assistance exercises? And if so what were your results?
[quote]Malaka79 wrote:
Hey guys, just curious if any of you have used 5/3/1 loading for assistance exercises? And if so what were your results? [/quote]
Not really necessary or optimal, IMO. I think if you start loading assistance exercises this way, you may get away with it for a cycle or two, but eventually you’ll be doing too many exercises with heavy loads, you’ll have a hard time recovering. If assistance takes away from main lifts, there’s no point in it.
has anyone used 10x3 with 85% of the training max for assistance? i did it last night with back squats, and it felt goood
[quote]caveman101 wrote:
has anyone used 10x3 with 85% of the training max for assistance? i did it last night with back squats, and it felt goood[/quote]
Sounds good. Will give it a try on my next cycle
did some heavy 10x3 deadlifts and dips tonight, fucking love it
Hi guys
This may well have been answered and if it is tell me and I’ll have a search.
Ive got some weight to lose for a strongman comp in june, think Ive got a handle on the diet side but im not exactly sure what to do assistance wise with the program.
Is BBB a good choice for fat loss or is the percentages too low and the volume too high to make it worth while whilst in a caloric deficit? Would I be better sticking to heavier weights (i.e. 80% plus) with lower reps whilst avoiding failure?
Cheers
Dan
[quote]dez6485 wrote:
[quote]Malaka79 wrote:
Hey guys, just curious if any of you have used 5/3/1 loading for assistance exercises? And if so what were your results? [/quote]
Not really necessary or optimal, IMO. I think if you start loading assistance exercises this way, you may get away with it for a cycle or two, but eventually you’ll be doing too many exercises with heavy loads, you’ll have a hard time recovering. If assistance takes away from main lifts, there’s no point in it.[/quote]
I did it for a little while. I could take it or leave it. Or just leave it. I’ve had much better success doing bb ramp sets and straight sets.
Got a military press PR tonight of 225lbs, finally! About 192bw, hopefully posting a DL pr later this week in my log with video!
[quote]dez6485 wrote:
Got a military press PR tonight of 225lbs, finally! About 192bw, hopefully posting a DL pr later this week in my log with video![/quote]
Many congratulations
-Steve
Thanks! Going to try and pull 600 with video to go with it tomorrow night
[quote]dez6485 wrote:
Thanks! Going to try and pull 600 with video to go with it tomorrow night[/quote]
Please do always good to see stupidly high Lifts.
Makes me want to achieve it to.
-Steve
Ha! Didn’t get it tonight guys, sorry!
Coming up on my 5/3/1 one year anniversary. Though that is including the first couple cycles where I did it totally wrong.
I think I will celebrate by wearing my elite FTS t-shirt and going to go bench press, then maybe taking a nap and/or masturbating.
ALso, people should post in this thread more since reading it is part of my breakfast eating ritual.
Can’t figure out how to get my YouTube deadlift fail link into this box, but my YouTube name is dez6485, it’s the only video there if someone could maybe post the link in here for me? Question is- did my lower back fail or glutes or both? Thanks
Here you go:
Thanks. I’m using an iPad, so I can’t even see that, but as long as you guys can, good enough for me. Now, onto the help- I pulled 550 in mid-November, seems I’m weaker now. The biggest change made to my training since then is this past cycle I basically didn’t push any of my last sets- I think that has really hurt my deads and bench. I’ve failed on a pull before, but I don’t think I’ve ever failed at one that I’d gotten off the floor. Thoughts?
Please don’t take this the wrong way, but I think your form is the culprit. Your hips are very high at the start and it doesn’t appear that you’re getting your shoulders behind the bar. In addition, once you get past your knees, you look like your insticnt is to start trying to hitch the bar up.
With the way you’re breaking the weight from the floor, you are putting yourself in a position where it makes it very difficult to lock the weight out without hitching it. I think you need to take a hard look at your deadlift form before you start trying to fix muscle weak points.
Omg… my back is aching just looking at that. You practically stiff leg dl’d that weight. Work on your leg drive from the bottom. Make sure you pull the slack out of the bar before you incorporate your legs.
Not taking it the wrong way at all, and I had a feeling my hips were too high. The thing is, I’ve never hitched a deadlift. I think for some reason my setup was crap lastnight. As soon as I realized the only way that was going up was hitching, I ditched it. No reason to start hitching now, as I’ve never before.
One thing I know that I did lastnight was move my feet further under the bar, and therefore my shins closer to the bar, and I think that just doesn’t work for me. Now that I’m thinking about that fact, I think that may have caused basically all of my form problems lastnight.
I’ve gotten in the habit of wearing a certain type of under armour sock which has gray parts of the top of the black, and at some point months ago I began to pay attention to where the bar was over my feet, lined up with those blocks. Lastnight I intentionally moved my feet forward a bit more than usual- explains shoulders being too far forward of the bar.
Maybe post some videos of pulls at 90% or higher so we can see what your normal technique looks like?