True that. Front squats still seem like a decent suggestion if you lack equipment.
[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]
What are your goals and how long have you been training?
[quote]crankMAN wrote:
[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 !!
[/quote]
theres this old old schcool exercise where you lay on your back with your feet in the air, balancing a barbell on them, similar movement to the legpress
???
[quote]Fletch1986 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]
What are your goals and how long have you been training?[/quote]
I’m 34 and been training since college, however for years I was a victim of M&F workouts, program ADD, and Frat Boy lifting, and a whole lot of running. That’s not to say I wasn’t in good shape, I could run a half marathon without even training, however I could only bench around 230 for a few reps, and never saw any real progress. About 9 months ago I came across the 5/3/1 manual online, bought it, and haven’t looked back since. Of course I’m nowhere near in any of you guys league as far as lifting, but I can now at least bench 300, knock out around 25 pullups in a row, and MP my body weight. So I have made some progress thanks to 5/3/1, but have a very long way to go. So my goals are to just to overall get stronger, along with maintaining good conditioning through hills and weighted-vest sprints.
[quote]Auburnboss wrote:
[quote]Fletch1986 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]
What are your goals and how long have you been training?[/quote]
I’m 34 and been training since college, however for years I was a victim of M&F workouts, program ADD, and Frat Boy lifting, and a whole lot of running. That’s not to say I wasn’t in good shape, I could run a half marathon without even training, however I could only bench around 230 for a few reps, and never saw any real progress. About 9 months ago I came across the 5/3/1 manual online, bought it, and haven’t looked back since. Of course I’m nowhere near in any of you guys league as far as lifting, but I can now at least bench 300, knock out around 25 pullups in a row, and MP my body weight. So I have made some progress thanks to 5/3/1, but have a very long way to go. So my goals are to just to overall get stronger, along with maintaining good conditioning through hills and weighted-vest sprints.[/quote]
If I thought my DL form was iffy, I’d definitely go BBB deads and maybe follow it with some unilateral leg work with dumbbells or bodyweight and/or ab work.
Other options instead of leg pressing include front squats, BB hack squats (I have to elevate the heels to get in proper position), elevated heel Oly style squats, and sissy squats (a lot harder than they look even with just bodyweight). I use a relatively thin phonebook to do sissy squats when I want to do them. Pistols can kick your ass too. I can’t do a full ROM unassisted pistol, but I can do them to a box just under parallel and that one hits the glutes and hams really hard.
[quote]Fletch1986 wrote:
[quote]Auburnboss wrote:
[quote]Fletch1986 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]
What are your goals and how long have you been training?[/quote]
I’m 34 and been training since college, however for years I was a victim of M&F workouts, program ADD, and Frat Boy lifting, and a whole lot of running. That’s not to say I wasn’t in good shape, I could run a half marathon without even training, however I could only bench around 230 for a few reps, and never saw any real progress. About 9 months ago I came across the 5/3/1 manual online, bought it, and haven’t looked back since. Of course I’m nowhere near in any of you guys league as far as lifting, but I can now at least bench 300, knock out around 25 pullups in a row, and MP my body weight. So I have made some progress thanks to 5/3/1, but have a very long way to go. So my goals are to just to overall get stronger, along with maintaining good conditioning through hills and weighted-vest sprints.[/quote]
If I thought my DL form was iffy, I’d definitely go BBB deads and maybe follow it with some unilateral leg work with dumbbells or bodyweight and/or ab work.
Other options instead of leg pressing include front squats, BB hack squats (I have to elevate the heels to get in proper position), elevated heel Oly style squats, and sissy squats (a lot harder than they look even with just bodyweight). I use a relatively thin phonebook to do sissy squats when I want to do them. Pistols can kick your ass too. I can’t do a full ROM unassisted pistol, but I can do them to a box just under parallel and that one hits the glutes and hams really hard.[/quote]
I really appreciate the advice. I’ll plan on going BBB for the deads, and maybe throw in a few sets of lunges or front squats in the end.
Thanks,
Brian
Hey so, what can you replace good mornings with? my neck hurts when i do them.
And what about the deload week? so i read somewhere that Wendler said that you can get away without a deload week, but doesn’t the cycles get a little short then? or doesn’t it make a difference?
[quote]ultralars wrote:
Hey so, what can you replace good mornings with? my neck hurts when i do them.
And what about the deload week? so i read somewhere that Wendler said that you can get away without a deload week, but doesn’t the cycles get a little short then? or doesn’t it make a difference?
[/quote]
As far as your neck pain, where do you have the bar, on top of your traps or down low? If you carry it high, try and move it down your back, it might take some of the strain off.
Been doing 5/3/1 for 5 cycles now, with some Smolov Jr. for bench thrown in when I was doing some PT for my knee. I’ve gone from
Bench: 250x8 (315) to 280x7 (345)
Squat: 315x5 (367) to 310x10 (413) but now back down to 315x7 (388)
SOHP: Went from sitting to standing, so these numbers are off, but up to 150x7 (185)
Deadlift: 295x12 to 305x14 - started with way too low of an est. max after coming back from PT
Anyways, I really like to program and I’m excited to see what I can do now that I’m healthy.
I have a question. I am making it a point to work on single leg exercises, as my right leg as atrophied a bit. I’m doing lunges, single leg curls, and reverse lunges currently in addition to my other assistance exercises. I’m assuming this is ok, as I’m not putting a lot of weight on these, as my knee can’t keep that much stable on its own. Thoughts?
EliteFTS just posted on their facebook page that 5/3/1 for powerlifting should be out today!
[quote]pbclax1 wrote:
EliteFTS just posted on their facebook page that 5/3/1 for powerlifting should be out today![/quote]
Just saw this, pretty stoked to check it out.
I’ll be interested to see what is different.
Rejoice!
Bought it today and just browsed through - tons of new content delivered in Wendler’s typical hysterical style! Worth it - buy it and stop asking questions! I’m too lazy to write a detailed review - going to read the book instead haha 
This book is just in time to my 4 week workup to my next meet. Very nice.
Hey, so how do i know if i lift the right weight at the gym, at the shoulder press i inserted the correct weight, but at the last set of the first week i could not possibly perform one more rep after the prescribed ones, does that mean i need to use a lower percentage in the training 1rm?
If you are only getting 5 reps on the last set of your first week, then you are only hitting 90% of your projected max, meaning you probably over estimated your max in the first place. Is this a problem for weeks two and three?
Done with the first week and here is why I have so far.
Bench 230x12
Squat 280x10(Hip was sore fully rested could have gotten more)
Deadlift 270x12
Military press 130x12
Great first week, start 2nd week tomorrow.
[quote]brickonwheels wrote:
If you are only getting 5 reps on the last set of your first week, then you are only hitting 90% of your projected max, meaning you probably over estimated your max in the first place. Is this a problem for weeks two and three?[/quote]
ok, so how much should i reduce the weight by? instead of 90 to 80 maybe?