I would say as long as you got the one rep you are progressing. If you fail to get the 1 rep on the next cycle it is time to start over.
I am having a similar problem. I am finding it harder and harder to break rep maxes each week but I am able to get at least 2 reps over the prescribed reps so I feel confident I am moving at the right pace.
[quote]calebsmitty wrote:
I would say as long as you got the one rep you are progressing. If you fail to get the 1 rep on the next cycle it is time to start over.
I am having a similar problem. I am finding it harder and harder to break rep maxes each week but I am able to get at least 2 reps over the prescribed reps so I feel confident I am moving at the right pace. [/quote]
thanks man!
[quote]calebsmitty wrote:
I have a couple questions.
First I am a baseball coach and time is scarce at the moment. I was having trouble finding the time to get my four days in. I still wanted to get my four main lifts in each week. So I decided to do my DL and Squat on the same day. I warmed up and got my squat sets in and then went straight into DL. I did leg press and GHR for assistance. I felt really good doing this but I was shit the next two days. I have done this the last two weeks and i like it. It allows my back and legs to recover a full week before lifting again. Is this advisable or am I heading for trouble.
Second. My weights are creeping up and my 90% of RM is over my original 1 RM on DL and squat. I am completing the reps but rarely going past the prescribed reps on the last set. Should I just continue until I fail at this rate not worrying about rep PRs? I usually am able to get one or two reps past the prescribed reps on my last set.
I plan on continuing until I fail and reset each lift individually and continue raising weight until I fail with it.[/quote]
I’m not doing 5/3/1 at present, but will return to it in 5 weeks when I finish up my current program.
I plan to do this (combine squats and deadlifts on the same day) too.
3 days a week suits me at the moment, however, my upper body strength is my weakness, so to speak, so I’d prefer to train it twice a week (compared with simply rotating the 4 days through, so every second week I’m training lower body twice a week).
I think Jim has mentioned if you do this, make sure you take your max after you have squatted, otherwise your deadlift max will be too high. Makes sense.
I’ll probably do something like Power Cleans 3-5x3, Squats 5/3/1, Deads 5/3/1, Abs or some single leg work, maybe 3 sets or so, depending on feel.
I’ll let you know how it goes.
[quote]aeyogi wrote:
[quote]TheDudeAbides wrote:
[quote]UFgator11 wrote:
I got a PR yesterday 225x7 on squats! It’s 2 days later and I’m sore as hell. accessory BBB 5x10 at 145 is killer[/quote]
lol it was most likely the BBB that killed your legs. I stopped doing BBB altogether because I was tired of not being able to walk for a week. To each his own, I can recover better without that unnecessary[to me] work.[/quote]
I end up gimpy with soreness for two days after every squat workout with the BBB assistance. I kind of like it though.[/quote]
oh yea I know it’s from BBB. my body adapted to it on deads, squat and press but after a full year it still wrecks my quads.
the dude- whats your programming for squat day look like?
Nick.down.under-
I’m going to go out on a limb here and say I think you should try combining squats and deads on the same day without the power cleans first. Power cleans + squats or power cleans + deadlifts would be fine, but I think all three is too much.
[quote]dez6485 wrote:
Nick.down.under-
I’m going to go out on a limb here and say I think you should try combining squats and deads on the same day without the power cleans first. Power cleans + squats or power cleans + deadlifts would be fine, but I think all three is too much. [/quote]
Maybe if he just went light on the power cleans and focused on bar speed (not weight) it might pan out… Anyway, it’s what I would try if I was hell-bent on getting cleans in there somehow.
I don’t do cleans maybe I should but I never have. I was just having trouble getting warmed up for DL and tried squating first and I liked the way I felt. I will probably continue doing this even when I have time to break them up. And on my second lower body day I can do the assistance work I would normally do.
[quote]UFgator11 wrote:
[quote]aeyogi wrote:
[quote]TheDudeAbides wrote:
[quote]UFgator11 wrote:
I got a PR yesterday 225x7 on squats! It’s 2 days later and I’m sore as hell. accessory BBB 5x10 at 145 is killer[/quote]
lol it was most likely the BBB that killed your legs. I stopped doing BBB altogether because I was tired of not being able to walk for a week. To each his own, I can recover better without that unnecessary[to me] work.[/quote]
I end up gimpy with soreness for two days after every squat workout with the BBB assistance. I kind of like it though.[/quote]
oh yea I know it’s from BBB. my body adapted to it on deads, squat and press but after a full year it still wrecks my quads.
the dude- whats your programming for squat day look like?
[/quote]
5/3/1 squat, aiming for at least double the goal reps
hack squat, usually work up to a heavy 5 rep set OR multiple 10 rep sets
bb lunges, again working up to a 5 or 10 rep set
I would probably add in leg extensions or leg curls, but I just don’t have the time. Rather, I don’t want to spend more time there than I already am.
[quote]dez6485 wrote:
Nick.down.under-
I’m going to go out on a limb here and say I think you should try combining squats and deads on the same day without the power cleans first. Power cleans + squats or power cleans + deadlifts would be fine, but I think all three is too much. [/quote]
Was just thinking of doing them for the sake of power. Might go the cleans and squats route then, or do some box jumps instead.
Here is the bottom line results so far:
BP 195 x 3 to 225 x 1
DL 260 x 3 to 365 x 1
OHP 130 x 3 to 160 x 1
SQ 250 x 4 to 335 x 1
I am 50 years old, 6’, 214 lbs and a powerlifting noob as of October 2010. I am aiming for my first comp in November hopefully to total 1100 raw. I am planning getting in another 9 cycles or so before then. 5/3/1 has been great…I do not feel overtrained and am injury free. I do the main lifts as outlined exactly and have had no stalling so far. I change the accessory work fairly often (usually each cycle) and try to listen to my instinct and energy levels as to how much extra work to do. What a great program!
Looks like the 5/3/1 for PL is coming soon…
http://asp.elitefts.com/images/upload/qa/531PL300.jpg
WANT.
[quote]KRC wrote:
Looks like the 5/3/1 for PL is coming soon…
http://asp.elitefts.com/images/upload/qa/531PL300.jpg
WANT. [/quote]
Day 1 purchase FOR SURE.
[quote]KRC wrote:
Looks like the 5/3/1 for PL is coming soon…
http://asp.elitefts.com/images/upload/qa/531PL300.jpg
WANT. [/quote]
Just so you guys know - I’m giving away free copies on my Facialbook page. I am having contests the next few weeks. The book will not be formally out until all the goddamn legal shit (this is personal business so don’t ask) is taken care of. I’ve already mailed out a couple of them already - Matt (dez…whatever) please email me your address as you deserve one. I do NOT have my EFS address anymore so send me something through here, the EFS Q/A or my gmail account.
Thanks for all the support - this thread is awesome. Got a question about assistance work and templates? Here you go:
Ok guys I am now going to join the hords of the 5,3,1 boys out there.
I tried it last year, but I fucked it up badly. training 4 days in a row like I did was a bad idea LoL.
I am weak and small as shit, so diet is equally important. If someone have some tips, please share.
my stats are as followed:
age: 25.
height: 175cm.
weight: 60kg. ( dont laugh )
best deadlift: 3x100kg two years ago and 7x90kg last summer.
best squat: 5x60kg.
best benchpress: 10x60kg and 4x70kg.
best militarypress: 3x50kg. ( it has dropped, so I guess my 1rm are 40-45kg now )
I think I might do something like this:
mp day:
mp: 5,3,1.
chins: start with 10x3 and ad sets from there, first goal is a total of 50reps.
dips: a total of 50reps.
a core movement.
deadlift day:
deads: 5,3,1.
lunges: 3x10.
legcurl: 3x10.
a core movement.
benchpress day.
bp: 5,3,1.
db row: build up to a top sett of 10-20reps.
inclinepress: 3x10.
a core movement.
squat day:
squat: 5,3,1.
legpress: 3x10.
rumanian deads: 3x10.
a core movement.
I am also thinking about doing some light rowing beetwen sets of bp and mp to balance out the pressing.
I start next week. tomorow I will test the big lifts( build up to a 4rm and plug it into the calculation
formula from the book. )
any tips on training and diet( especially diet ) is welcome 
florelius.
Hey guys, I was reading up a little on the new powerlifting 5/3/1 Wendler is releasing soon. It says to toss in a couple singles… Anyone know what % of your 1 RM you should use for the single? Also, how many singles should I be doing if I’m focusing more on strength?
I’m sure it’ll be outlined in the book. That said I’ve envisioned something along these lines:
Week 1: 2 singles, 1@90% and 1@100% training max
Week 3: 2 singles, 1@95% and 1@105% training max
Who knows–can’t wait for it to come out!
[quote]florelius wrote:
Ok guys I am now going to join the hords of the 5,3,1 boys out there.
I tried it last year, but I fucked it up badly. training 4 days in a row like I did was a bad idea LoL.
I am weak and small as shit, so diet is equally important. If someone have some tips, please share.
my stats are as followed:
age: 25.
height: 175cm.
weight: 60kg. ( dont laugh )
best deadlift: 3x100kg two years ago and 7x90kg last summer.
best squat: 5x60kg.
best benchpress: 10x60kg and 4x70kg.
best militarypress: 3x50kg. ( it has dropped, so I guess my 1rm are 40-45kg now )
I think I might do something like this:
mp day:
mp: 5,3,1.
chins: start with 10x3 and ad sets from there, first goal is a total of 50reps.
dips: a total of 50reps.
a core movement.
deadlift day:
deads: 5,3,1.
lunges: 3x10.
legcurl: 3x10.
a core movement.
benchpress day.
bp: 5,3,1.
db row: build up to a top sett of 10-20reps.
inclinepress: 3x10.
a core movement.
squat day:
squat: 5,3,1.
legpress: 3x10.
rumanian deads: 3x10.
a core movement.
I am also thinking about doing some light rowing beetwen sets of bp and mp to balance out the pressing.
I start next week. tomorow I will test the big lifts( build up to a 4rm and plug it into the calculation
formula from the book. )
any tips on training and diet( especially diet ) is welcome
florelius.
[/quote]
Program looks fine in my opinion. If you do the core fundamentals of 5/3/1 then you’re gonna make gains. One thing Jim recommends a lot is to throw in a set of chins/pullups between every set of presses. That includes military press and bench, 5/3/1 and assistance work.
As for diet, it looks like you’re pretty skinny. So up your calories big time. The majority of my diet is made up of: eggs, burgers(turkey of beef, homemade), grilled chicken, mixed veggies, and sweet potatoes. It gets boring sometimes but it’s pretty simple. Get a protein powder and have a few shakes throughout the day. And be sure to have a good post workout meal (lots of protein/carbs).
And if you read the book then I’m sure you already know this, but make sure you START TOO LIGHT. That’s essential to making good gains and not spinning your wheels when you get to your 2nd cycle.
I’m not exactly a wealth of information, but I’ve made some decent gains on 5/3/1. So hopefully I’ve been some help.
Jim, I just saw this, sent you the address through the elite q&a- very fucking cool of you! Btw- I used my girl’s facebook to friend you last night so I could see what this contest was all about- A. Braun.
Thanks a lot man, and we’re all pulling for you Friday!
[quote]tuper06 wrote:
[quote]florelius wrote:
[/quote]
Program looks fine in my opinion. If you do the core fundamentals of 5/3/1 then you’re gonna make gains. One thing Jim recommends a lot is to throw in a set of chins/pullups between every set of presses. That includes military press and bench, 5/3/1 and assistance work.
As for diet, it looks like you’re pretty skinny. So up your calories big time. The majority of my diet is made up of: eggs, burgers(turkey of beef, homemade), grilled chicken, mixed veggies, and sweet potatoes. It gets boring sometimes but it’s pretty simple. Get a protein powder and have a few shakes throughout the day. And be sure to have a good post workout meal (lots of protein/carbs).
And if you read the book then I’m sure you already know this, but make sure you START TOO LIGHT. That’s essential to making good gains and not spinning your wheels when you get to your 2nd cycle.
I’m not exactly a wealth of information, but I’ve made some decent gains on 5/3/1. So hopefully I’ve been some help.
[/quote]
thanks for the tips man
Hey guys-
As Jim mentioned above there’s some legal issues with his 5/3/1 for powerlifting, and when that’s cleared it’ll be released. As you all may know, Jim’s log on elitefts is a great source of lifting info, laughs, music etc. If I’m not mistaken, he is due in court tomorrow to straighten out whatever issues surround this new book. I don’t know the details- and as he said above, it’s personal, so let’s not ask.
I think what we can all do tomorrow is pray to whatever gods are worshiped, kick ass on the gym, drink double arrogant bastard ale till we pass out- do something that you think is awesome- and in your mind help Wendler kick some ass.
Good luck to all, good luck to Jim.