If you have a stickypoint just take a shower dude, you be fine. I don’t really see floor presses having anything to do with that.
Who’s Irwin?
[quote]Fletch1986 wrote:
Who’s Irwin?[/quote]
Irwin Fletcher - from movie Fletch.
[quote]dez6485 wrote:
[quote]caveman101 wrote:
[quote]dez6485 wrote:
Jim and others-
Any tips to forcing the knees out during the squat? I’m having trouble “feeling” it probably because I wasn’t really doing it before. What muscles are primarily pushing the knees out? I think I feel it the most in the sides of my glutes, or perhaps that’s actually my hips?[/quote]
i cant give no sciency answer here, but try unweighted box squats with a light band around ur legs above your knees, FEEL your knees having to push out[/quote]
Cool. Is there a reason to use the box for this, if one doesn’t do box squats normally? Thanks[/quote]
i dont do weighted box squats, but i find doing what i described earlier as a great way of really concentrating on form and depth - the box helps get the right depth and forces the ass back innit
Cool, I’ll check it out, thanks
Did Wendler ever explain why he doesn’t want people swapping squats for front squats? Is he just a hater?
[quote]trav123456 wrote:
Did Wendler ever explain why he doesn’t want people swapping squats for front squats? Is he just a hater?[/quote]
just a hater. hes drinking too much beam/hatorade.
[quote]dez6485 wrote:
Jim and others-
Any tips to forcing the knees out during the squat? I’m having trouble “feeling” it probably because I wasn’t really doing it before. What muscles are primarily pushing the knees out? I think I feel it the most in the sides of my glutes, or perhaps that’s actually my hips?[/quote]
I remember seeing/reading about wrapping a band around your knees. Band would pull knees in, you’re forced to push them out. I never had a problem with this, but it might be worth looking into.
[quote]TheDudeAbides wrote:
[quote]dez6485 wrote:
Jim and others-
Any tips to forcing the knees out during the squat? I’m having trouble “feeling” it probably because I wasn’t really doing it before. What muscles are primarily pushing the knees out? I think I feel it the most in the sides of my glutes, or perhaps that’s actually my hips?[/quote]
I remember seeing/reading about wrapping a band around your knees. Band would pull knees in, you’re forced to push them out. I never had a problem with this, but it might be worth looking into.[/quote]
As a warm up to activate my PC and forcing the knees out I’ll put a light band through my belt and put my feet on the ends and put a mini band doubled up around my knees and do box squats.
Sup brahs? New to T-Nation. I just started my first cycle of 5/3/1, 2 weeks ago and am enjoying it. Just came back from my deadlift session and it was the 5,3,1 day. I was supposed to do 190kg for 1+, I loaded the bar and busted out 12 reps, and was really happy because that was a massive PR. I then looked again and realised it was 170kg not 190kg 
I then proceeded to actually do 190kg and only got 5 reps. Was dissappointed.
My question was that is it ok to skip the deload week for the first few cycles? I subtracted quite a bit from my true maxes and the weights are not heavy yet. I’ve been getting 8-10 reps on the 5+ days, 6-8 on the 3+ days and 5 on the 1+ days.
Hey guys, Im on my 3rd cycle of 5/3/1 and today was my 5/3/1 for squats day. I had a lot of trouble finding the movement and I believe its a form issue, I did BBB afterwords with slower tempo and focusing on form, and really felt it in the hips and lower back.
Ive been stuck at my current squat weight (270-280) for a wile now. Ive decided to drop the weight and do BBB for squats, so my question is how much to lower it. I have the E-book, and I know Wendler recommends dropping it 10%, which would put my training max at 245, is this sufficent? or should I lower it more? and how much?
[quote]Chris87 wrote:
Hey guys, Im on my 3rd cycle of 5/3/1 and today was my 5/3/1 for squats day. I had a lot of trouble finding the movement and I believe its a form issue, I did BBB afterwords with slower tempo and focusing on form, and really felt it in the hips and lower back.
Ive been stuck at my current squat weight (270-280) for a wile now. Ive decided to drop the weight and do BBB for squats, so my question is how much to lower it. I have the E-book, and I know Wendler recommends dropping it 10%, which would put my training max at 245, is this sufficent? or should I lower it more? and how much?[/quote]
Drop it to a weight that will allow you to get 10 reps on your last set of week 1. If you have a good guess at your 10RM just divide it by 0.85 to get a training max for your next cycle.
[quote]usama92 wrote:
My question was that is it ok to skip the deload week for the first few cycles? I subtracted quite a bit from my true maxes and the weights are not heavy yet. I’ve been getting 8-10 reps on the 5+ days, 6-8 on the 3+ days and 5 on the 1+ days.[/quote]
No, no no no no no no, don’t do it.
After the 17 x 12 you’d be a bit tired.
If you increase +5kg for a few months (I did it for 10cycles then dropped to +2.5) you WILL gain.
[quote]usama92 wrote:
My question was that is it ok to skip the deload week for the first few cycles? I subtracted quite a bit from my true maxes and the weights are not heavy yet. I’ve been getting 8-10 reps on the 5+ days, 6-8 on the 3+ days and 5 on the 1+ days.[/quote]
OOPS repeat post.
[quote]sufiandy wrote:
[quote]Chris87 wrote:
Hey guys, Im on my 3rd cycle of 5/3/1 and today was my 5/3/1 for squats day. I had a lot of trouble finding the movement and I believe its a form issue, I did BBB afterwords with slower tempo and focusing on form, and really felt it in the hips and lower back.
Ive been stuck at my current squat weight (270-280) for a wile now. Ive decided to drop the weight and do BBB for squats, so my question is how much to lower it. I have the E-book, and I know Wendler recommends dropping it 10%, which would put my training max at 245, is this sufficent? or should I lower it more? and how much?[/quote]
Drop it to a weight that will allow you to get 10 reps on your last set of week 1. If you have a good guess at your 10RM just divide it by 0.85 to get a training max for your next cycle.[/quote]
Thanks a lot for the advice, im going to drop it down to 220. That should allow me to get a lot of reps for a long time. Ill also keep the BBB squats as assistance to keep more volume.
[quote]usama92 wrote:
Sup brahs? New to T-Nation. I just started my first cycle of 5/3/1, 2 weeks ago and am enjoying it. Just came back from my deadlift session and it was the 5,3,1 day. I was supposed to do 190kg for 1+, I loaded the bar and busted out 12 reps, and was really happy because that was a massive PR. I then looked again and realised it was 170kg not 190kg I then proceeded to actually do 190kg and only got 5 reps. Was dissappointed.
My question was that is it ok to skip the deload week for the first few cycles? I subtracted quite a bit from my true maxes and the weights are not heavy yet. I’ve been getting 8-10 reps on the 5+ days, 6-8 on the 3+ days and 5 on the 1+ days.[/quote]
Jim warns against this in his book.
I’m in my third week of 531 and have been making gains the whole way.
However, today on my bench, my total reps (9 @ 190#)for the last set, indicate (based on Jim’s formula)a 1RM of 5 lbs. less than last week (12 @ 180#).
Maybe it was an “off” day.
I have completed all of the required reps on all of the 1st and 2nd sets without stalling, but what about when your 1RM, based on your last set, begins to decline?
[quote]Thishurts wrote:
I’m in my third week of 531 and have been making gains the whole way.
However, today on my bench, my total reps (9 @ 190#)for the last set, indicate (based on Jim’s formula)a 1RM of 5 lbs. less than last week (12 @ 180#).
Maybe it was an “off” day.
I have completed all of the required reps on all of the 1st and 2nd sets without stalling, but what about when your 1RM, based on your last set, begins to decline? [/quote]
It’s nothing, don’t let this get into your head. When I started 5/3/1 I wanted to break ‘formula 1RM’ every workout. This is great, but when I didn’t do it, I started thinking what went wrong. I could have good workout but the ‘formula PR’ was messing my head. I dropped 5/3/1 after 2 cycles - me being a pussy.
Now I’m doing second run at 5/3/1 and in my 5th cycle and I’ve change my attitude. I still enjoy breaking PRs but it is not my goal to have kick-ass workouts day after day. It doesn’t mean you are not getting stronger.Be patient and enjoy the process, try to picture how awesome you’ll be after year of 5/3/1
Hope I could help, sorry for my english.
[quote]Thishurts wrote:
I’m in my third week of 531 and have been making gains the whole way.
However, today on my bench, my total reps (9 @ 190#)for the last set, indicate (based on Jim’s formula)a 1RM of 5 lbs. less than last week (12 @ 180#).
Maybe it was an “off” day.
I have completed all of the required reps on all of the 1st and 2nd sets without stalling, but what about when your 1RM, based on your last set, begins to decline? [/quote]
I’ve been doing 5/3/1 for about 6 months now and I’ve noticed that while my max (according to the formula) will not go up every workout, it does generally go up over time. You might have a bad day or even a bad week, but don’t get too hung up on breaking PRs every time you go to the gym. Don’t get me wrong, I but my ass to break records but it doesn’t always happen. I actually graph my estimated maxes in excel and as long as it’s generally going up over time (although it may jump around from week to week) then I’m happy.
Thanks guys for the feedback.
I do need to learn more patience and focus on the big picture and long-term goals. Even Jim points this out in the book. Again, I am not the most patient person in the world. Maybe this will be good therapy for me.
I just got a little bummed to because I have been setting pr’s on every lift, every day.
Thanks again.