What the hell is this doing on the third page. So I’ve:
switched back to BBB deads and squats
changed my accessory sets to 4x12 instead of 5x10
added more rows for bench day
It’s time to fuck shit up
[quote]forbes wrote:
Anybody have some of their main movements from a deadstop position (except deadlifts of course)?
For me, the two most psychologically daunting lifts are squats and bench. So I’ve been doing squats from pins (slightly above parallel) and bench from pins (just a few inches above my chest).
i find with the safety factor of the pins, I can do MUCH more. And its not like the ROM is small either. I’m figuring if i can get these lifts up to a large weight, then when I eventually switch over to full ROM movements, I’ll probably be able to handle a decent amount. Plus, starting from a deadstart position usually helps with force development anyways.
sigh…I guess I just wanted peoples opinions about that. [/quote]
I like doing that as an assistance movement, but I don’t think I could do it as the main movement. I do top-half squats from pins as assistance.
Since I’ve been doing 5/3/1 I’ve lost weight, which I have been working on, but was surprised yesterday by putting on a sports coat, which I haven’t worn in awhile and damn near split the back.
Thanks a lot Mr. Wendler, now I have to buy a new sports coat.
So, if you don’t want to get stronger, if you don’t want to get more muscular, don’t do 5/3/1.
I’m currently in week 2 of my 3rd 531 cycle. I’ve started to experience some problems and i think they are mainly due to recovery issues. I lift 4 days a week (531 - as many reps as possible on last sets, plus 2-4 assistance exercises), usually run once a week (1.5 mile run) and play pick up basketball (2 on 2, or 3 on 3) once a week. It probably looks like an overkill and sometimes it sure feels like it.
Now i can’t hit as many reps as i could in the previous cycles with the same weight.
So I would like to squeeze all four main lifts into 3 days, so i would have more days to recover (i’m not planning to drop the running and basketball). Also i plan not to go balls to the wall on last sets. Just hitting the prescribed reps.
Something along the lines of this split:
Day1: Squat and Military press
A. Back squat/531/
B. Good morning/4x10-12/
C. Military press/531/
D. DB incline press/4x8-10/
Day2: Bench press
A. Bench press/531/
B. Dips/3x max reps/
C. Ez bar curls/4x6-8/
Day3: Deadlift
A. Deadlift/531/
B. DB 1-a rows/3x10-12/
C. Pull ups/25+ reps/
E. Hanging leg raises/3x max reps/
Is this a really bad idea?
Should I just go with 3 days a week (4th workout in the second week)? This seems like a reasonable idea, but i don’t want to progress even slowly than now.
Thanks for replies
[quote]Hrastnik wrote:
I’m currently in week 2 of my 3rd 531 cycle. I’ve started to experience some problems and i think they are mainly due to recovery issues. I lift 4 days a week (531 - as many reps as possible on last sets, plus 2-4 assistance exercises), usually run once a week (1.5 mile run) and play pick up basketball (2 on 2, or 3 on 3) once a week. It probably looks like an overkill and sometimes it sure feels like it.
Now i can’t hit as many reps as i could in the previous cycles with the same weight.
So I would like to squeeze all four main lifts into 3 days, so i would have more days to recover (i’m not planning to drop the running and basketball). Also i plan not to go balls to the wall on last sets. Just hitting the prescribed reps.
Something along the lines of this split:
Day1: Squat and Military press
A. Back squat/531/
B. Good morning/4x10-12/
C. Military press/531/
D. DB incline press/4x8-10/
Day2: Bench press
A. Bench press/531/
B. Dips/3x max reps/
C. Ez bar curls/4x6-8/
Day3: Deadlift
A. Deadlift/531/
B. DB 1-a rows/3x10-12/
C. Pull ups/25+ reps/
E. Hanging leg raises/3x max reps/
Is this a really bad idea?
Should I just go with 3 days a week (4th workout in the second week)? This seems like a reasonable idea, but i don’t want to progress even slowly than now.
Thanks for replies
[/quote]
You don’t always have to go AMRAP everyweek.
True, that, Fletch.
I generally go for ‘comfortably’ beating the rep target, but just lately I have started limiting DL on the second week to 3reps only. This means I go 5+ (comfortably beat 5, say ~ 7 or 8) then do 3 only,
then do 1+ (3 to 5) on third week, last week of course is deload. So far it seems good.
As JW says: pick your battles.
Just started my 26th training cycle!
I was looking to do something slightly different in terms of volume. I now do 3 sets with the top weight. Seems to be working well, as I set new all-time PR’s at a lower body weight.
[quote]ThePerfectDrug wrote:
SOOOOO I’ve been training for about a year WITHOUT a program. I just started 5/3/1 this month and it is really helping me focus.
Here are my current numbers for 90% of my one rep maxes:
standing shoulder press (MP)
31.5kg/69.3lbs
bench press
36kg/88lbs
squat
63kg/138.8lbs
deadlift
76.5kg/168.3lbs
Wendler’s Prediction for me + 12 months (May 2011)
standing shoulder press (MP)
58kg/127.3lbs
bench press
69kg/150.9lbs
squat
119.5kg/262.9lbs
deadlift
135kg/297lbs
Mr. Wendler, if I actually hit these marks by next May, I want to send you a hand written thank you card and a nekkid photo. [/quote]
I’m just praying that you are a woman! Good luck and take it slow.
[quote]Fletch1986 wrote:
[quote]Hrastnik wrote:
I’m currently in week 2 of my 3rd 531 cycle. I’ve started to experience some problems and i think they are mainly due to recovery issues. I lift 4 days a week (531 - as many reps as possible on last sets, plus 2-4 assistance exercises), usually run once a week (1.5 mile run) and play pick up basketball (2 on 2, or 3 on 3) once a week. It probably looks like an overkill and sometimes it sure feels like it.
Now i can’t hit as many reps as i could in the previous cycles with the same weight.
So I would like to squeeze all four main lifts into 3 days, so i would have more days to recover (i’m not planning to drop the running and basketball). Also i plan not to go balls to the wall on last sets. Just hitting the prescribed reps.
Something along the lines of this split:
Day1: Squat and Military press
A. Back squat/531/
B. Good morning/4x10-12/
C. Military press/531/
D. DB incline press/4x8-10/
Day2: Bench press
A. Bench press/531/
B. Dips/3x max reps/
C. Ez bar curls/4x6-8/
Day3: Deadlift
A. Deadlift/531/
B. DB 1-a rows/3x10-12/
C. Pull ups/25+ reps/
E. Hanging leg raises/3x max reps/
Is this a really bad idea?
Should I just go with 3 days a week (4th workout in the second week)? This seems like a reasonable idea, but i don’t want to progress even slowly than now.
Thanks for replies
[/quote]
You don’t always have to go AMRAP everyweek. [/quote]
What this guy said!
[quote]Jim Wendler wrote:
[quote]ThePerfectDrug wrote:
SOOOOO I’ve been training for about a year WITHOUT a program. I just started 5/3/1 this month and it is really helping me focus.
Here are my current numbers for 90% of my one rep maxes:
standing shoulder press (MP)
31.5kg/69.3lbs
bench press
36kg/88lbs
squat
63kg/138.8lbs
deadlift
76.5kg/168.3lbs
Wendler’s Prediction for me + 12 months (May 2011)
standing shoulder press (MP)
58kg/127.3lbs
bench press
69kg/150.9lbs
squat
119.5kg/262.9lbs
deadlift
135kg/297lbs
Mr. Wendler, if I actually hit these marks by next May, I want to send you a hand written thank you card and a nekkid photo. [/quote]
I’m just praying that you are a woman! Good luck and take it slow.[/quote]
she is. and she’s not joking.
Want to get some input on the pylometric, GPP, pre-hab, etc. I have thrown in. Originally I was just doing 5/3/1 plain and simple- this is now what I have devised -
Bench- (5/3/1)
DB row - 5x10
Dips - 5x10
calves ( 50 reps total - whatever I feel like)
Bis/tris ( 2 super sets of 25 reps ie - 1x25,1x25,1x25,1x25)
5mins on stepper
standing jumps to platform - 3x4
overhead med ball throw - 3x3
1 arm DB snatch - 2x3
Squat (5/3/1)
Dynamic bench @ 55% max - 4x3
OHP (5/3/1)
Low cable row - 5x10
DB bench - 5x10
upper back/delts/cuff work - (30 reps of whatever )
calves - (50 reps whatever)
Deadlift - (5/3/1)
lunges - BB - 3x10
side bends - 3x10
calves - (100 reps of whatever)
Thoughts ?
I’m looking to adapt it slightly towards a more athlete oriented plan as I play a lot of volleyball ( trying to improve vertical) and ski a lot in the winter.
Thanks
[quote]tmay11 wrote:
Want to get some input on the pylometric, GPP, pre-hab, etc. I have thrown in. Originally I was just doing 5/3/1 plain and simple- this is now what I have devised -
Bench- (5/3/1)
DB row - 5x10
Dips - 5x10
calves ( 50 reps total - whatever I feel like)
Bis/tris ( 2 super sets of 25 reps ie - 1x25,1x25,1x25,1x25)
5mins on stepper
standing jumps to platform - 3x4
overhead med ball throw - 3x3
1 arm DB snatch - 2x3
Squat (5/3/1)
Dynamic bench @ 55% max - 4x3
Bench (5/3/1)
Low cable row - 5x10
DB bench - 5x10
upper back/delts/cuff work - (30 reps of whatever )
calves - (50 reps whatever)
Deadlift - (5/3/1)
lunges - BB - 3x10
side bends - 3x10
calves - (100 reps of whatever)
Thoughts ?
I’m looking to adapt it slightly towards a more athlete oriented plan as I play a lot of volleyball ( trying to improve vertical) and ski a lot in the winter.
Thanks
[/quote]
For day 3 don’t do the dynamic bench, and I hope you meant to put OHP instead of bench 5/3/1 since your already doing that on day 1. Also add at least one of your pre-squat movements to deadlift day to help warmup before deadlift.
[quote]sufiandy wrote:
[quote]tmay11 wrote:
Want to get some input on the pylometric, GPP, pre-hab, etc. I have thrown in. Originally I was just doing 5/3/1 plain and simple- this is now what I have devised -
Bench- (5/3/1)
DB row - 5x10
Dips - 5x10
calves ( 50 reps total - whatever I feel like)
Bis/tris ( 2 super sets of 25 reps ie - 1x25,1x25,1x25,1x25)
5mins on stepper
standing jumps to platform - 3x4
overhead med ball throw - 3x3
1 arm DB snatch - 2x3
Squat (5/3/1)
Dynamic bench @ 55% max - 4x3
Bench (5/3/1)
Low cable row - 5x10
DB bench - 5x10
upper back/delts/cuff work - (30 reps of whatever )
calves - (50 reps whatever)
Deadlift - (5/3/1)
lunges - BB - 3x10
side bends - 3x10
calves - (100 reps of whatever)
Thoughts ?
I’m looking to adapt it slightly towards a more athlete oriented plan as I play a lot of volleyball ( trying to improve vertical) and ski a lot in the winter.
Thanks
[/quote]
For day 3 don’t do the dynamic bench, and I hope you meant to put OHP instead of bench 5/3/1 since your already doing that on day 1. Also add at least one of your pre-squat movements to deadlift day to help warmup before deadlift. [/quote]
yes, I meant OHP, not bench. I will move one of the pre-squat movements over to the deadlift day - good idea. Why no dynamic bench ? I feel that it’s so little volume that it takes very little out of me and doesn’t affect the OHP that follows… If I wanted to add in a small amount of dynamic bench work where would it best go ?
I know that some might say i’m mucking around with the program by adding in dynamic work but I really don’t see it as any different than adding in lower body pylo work. Wendler himself has said you should adapt the program to your goals through GPP, Pylos etc. How is dynamic bench any different than depth jumps/box jumps etc?
Thanks
Edit - for example - if I instead said “clapping pushups” would it then be ok… ?
[quote]tmay11 wrote:
Want to get some input on the pylometric, GPP, pre-hab, etc. I have thrown in. Originally I was just doing 5/3/1 plain and simple- this is now what I have devised -
Bench- (5/3/1)
DB row - 5x10
Dips - 5x10
calves ( 50 reps total - whatever I feel like)
Bis/tris ( 2 super sets of 25 reps ie - 1x25,1x25,1x25,1x25)
5mins on stepper
standing jumps to platform - 3x4
overhead med ball throw - 3x3
1 arm DB snatch - 2x3
Squat (5/3/1)
Dynamic bench @ 55% max - 4x3
OHP (5/3/1)
Low cable row - 5x10
DB bench - 5x10
upper back/delts/cuff work - (30 reps of whatever )
calves - (50 reps whatever)
Deadlift - (5/3/1)
lunges - BB - 3x10
side bends - 3x10
calves - (100 reps of whatever)
Thoughts ?
I’m looking to adapt it slightly towards a more athlete oriented plan as I play a lot of volleyball ( trying to improve vertical) and ski a lot in the winter.
Thanks
[/quote]
Im no expert but I think you would be better off doing something like this
Clap Push-Ups or medicine ball throws
Bench 531
DB Bench
DB Row
Jumps (broad/box/whatever)
Squat 531
Quad/Hamstring assistance
Abs
Medicine ball throws
Press 531
Dips
Chins
Jumps (broad/box/whatever)
Deadlift 531
Hamstring/Low-back assistance
Abs
Then add in your brocep curls, calves and light prehab work wherever you see fit. For instance, I usually do some light band pull aparts for high reps every evening to keep my shoulders healthy.
Hey guys, a few months ago I started putting together a home gym so I could quit going to the Gold’s I was a member of. It’s all come together great, however on my deadlift day I was doing:
Deadlift 5/3/1
Leg Press 5x10-12
Good Mornings 5x10-12
I felt like the leg press was really helping with my deadlift, working out at home, I no longer have access to a leg press machine. Would you recommend going with the BBB set up for deads, or would something like lunges have a similar effect as the leg press?
Thanks,
Brian
Hey, everyone, I’m not sure if this has been discussed so i apologize if it has…I’ve been doing the Pull up-Lunge-Push up Program (By Chad Waterbury) for almost 60 days now. It’s a supplementary program that you’re supposed to do in conjunction with your normal lifting routine. Here’s a link explaining it in detail
http://www.T-Nation.com/free_online_...0day_challenge
Should I drop this completely now that I’m planning on starting up the 5/3/1 program? I don’t want to mess up a good program like Wendler’s and set myself up for failure.
Thanks, guys, I appreciate any feedback.
-Josh
Hey, look. A thread describing exactly what you’re talking about:
I did look at that thread before I posted. I just didn’t want to ditch it because of what one or two random people say. I posted in here with hopes that I could get more objective advice/discussion.
[quote]Auburnboss wrote:
Hey guys, a few months ago I started putting together a home gym so I could quit going to the Gold’s I was a member of. It’s all come together great, however on my deadlift day I was doing:
Deadlift 5/3/1
Leg Press 5x10-12
Good Mornings 5x10-12
I felt like the leg press was really helping with my deadlift, working out at home, I no longer have access to a leg press machine. Would you recommend going with the BBB set up for deads, or would something like lunges have a similar effect as the leg press?
Thanks,
Brian[/quote]
Do front squats. Leg Press is for homos anyway.
[quote]HallikFrank wrote:
[quote]Auburnboss wrote:
Hey guys, a few months ago I started putting together a home gym so I could quit going to the Gold’s I was a member of. It’s all come together great, however on my deadlift day I was doing:
Deadlift 5/3/1
Leg Press 5x10-12
Good Mornings 5x10-12
I felt like the leg press was really helping with my deadlift, working out at home, I no longer have access to a leg press machine. Would you recommend going with the BBB set up for deads, or would something like lunges have a similar effect as the leg press?
Thanks,
Brian[/quote]
Do front squats. Leg Press is for homos anyway.[/quote]
Wrong thread to bash on the leg press !!