More upper back work (I’d emphasize horizontal pull over chins, but I guess it’s your call…);[/quote]
If pullups are thrown in for a few sets, along with high rep DB rows, deadlifts, and powercleans, wouldn’t this suffice for back work?
[quote]fabiop wrote:
2) Put OH press BEFORE BP[/quote]
Just curious for your rationale on that; I would figure pre-exhausting the shoulders would have a detrimental effect in the stability for bench.
[quote]fabiop wrote:
3) do BBB incline press only, as a nice “middle of the road” assistance for both presses;
Anyway, if I were you, I’d stick with the 4 days/3x a week as written by Jim, and just swap assistance (as you’ve already done), “ramping” to a heavy set of 10 in BBB squat, or train four days a week:
Press day
DL day
OFF
Bench day
OFF
Squat day
OFF[/quote]
On another forum, one member said that he recalled Wendler affirming the combined bench press/press day, but I haven’t found a source for that. I was just trying to make a combination for 3 days a week but be able to squat twice and hopefully bench and press together. I appreciate your help. Thanks a lot
If I had to do 3 days/week and squat twice I would either do a 4 day split that spanned 8-9 days OR the following 3 day per week. Some stuff can be switched but the main points here are different Bench/Press days and enough days between squats.
On the pulling exercise issue, wendler has endorsed doing pull-ups between sets of every other exercise.
Pull Up Set
Bench set
pull up set
bench set
…etc.
[quote]TisDrew wrote:
Why not put OHP on one of your leg days?
DL/OHP or SQ/OHP
On the pulling exercise issue, wendler has endorsed doing pull-ups between sets of every other exercise.
Pull Up Set
Bench set
pull up set
bench set
…etc.[/quote]
[quote]sufiandy wrote:
If I had to do 3 days/week and squat twice I would either do a 4 day split that spanned 8-9 days OR the following 3 day per week. Some stuff can be switched but the main points here are different Bench/Press days and enough days between squats.
Squat/OH Press
Off
Bench
Off
DL/Squat
Off
Off
[/quote]
Not a bad idea guys, thanks for that. I like the idea of press, along with assistance and squat and then hitting the BBB squat on Friday
More upper back work (I’d emphasize horizontal pull over chins, but I guess it’s your call…);[/quote]
If pullups are thrown in for a few sets, along with high rep DB rows, deadlifts, and powercleans, wouldn’t this suffice for back work?
[quote]fabiop wrote:
2) Put OH press BEFORE BP[/quote]
Just curious for your rationale on that; I would figure pre-exhausting the shoulders would have a detrimental effect in the stability for bench.
[/quote]
From personal experience, the more I row, the better all my lifts get (bench, DL and surprisingly, squat also…), but it could be because of a specific weakness of mine.
Bench will tire you more than OH press, so the latter will suffer more if done later in the WO.
Tisdrew gave you a solid advice; I’ve run a couple of cycle OH pressing and DLing the same day (assistance: some set of DB press, 5 sets of chins, BBB RDL), and it’s not bad at all.
[quote]PHGN wrote:
Just bought your 531 ebook, it looks really great. But I have one question I need to ask you, I was planning on doing the program exactly as written, is it ok ? [/quote]
Brilliant.
Ah in that Q&A Jim says conventional over sumo… I have been doing sumo thinking it would be better to get that stronger then my conventional… hmm now I don’t know which I should do.
I may have to give up the Military press. Its causing too many problems with my left elbow. I made a thread a while ago called “Weird Elbow Feeling” that describes what I mean.
I haven’t tried it yet, but I’m hoping the High Incline press would be a good alternative. Problem is, I’m a long term planner. I like to have back up exercises for when I finally do stall on my main lift. For example, for the deadlift day, I’m currently doing rack pulls. I have a goal of 400.
When I reach that, then I’ll switch to regular deads, and then to RDL’s. But for MP, since I have trouble with it, I can probably only do incline pressing. But when that stalls I don’t know what other exercise I could do.
Anybody know of good compound overhead pressing variations?
[quote]PHGN wrote:
Just bought your 531 ebook, it looks really great. But I have one question I need to ask you, I was planning on doing the program exactly as written, is it ok ? [/quote]
Brilliant.[/quote]
The proper procedure is to come up with your own variation, ask about it here, have everyone say how much it sucks, then do it anyway and switch to a different program after you don’t make progress in a month.
[quote]Spock81 wrote:
Ah in that Q&A Jim says conventional over sumo… I have been doing sumo thinking it would be better to get that stronger then my conventional… hmm now I don’t know which I should do. [/quote]
You can always just keep doing it with conventional as assistance, when you stall out switch to conventional as the main.
Are folks pausing their bench reps on 5/3/1 or using touch and go? I’m considering pausing them to help build some bottom end strength that has been neglected from years of shirt work.
i’m pausing atleast. Don’t remember if he adressed it in his book, but i prefer it since i would some seriously weak pecs, way to shoulder dominant
I just had to add something i saw at my gym for the first time yesterday. Some kid was benching and he added that pillow thing the girls use for squats on the bench barbell so he could really bounce the barbell of his chest without breaking his ribs… I literally laught out loud…
[quote]PHGN wrote:
Just bought your 531 ebook, it looks really great. But I have one question I need to ask you, I was planning on doing the program exactly as written, is it ok ? [/quote]
Jim what are your thoughts on using a chair (or box) to learn proper squat form? I don’t mean a box squat, but lowering yourself as if you were about to sit down, and then as soon as your ass touches the chair, squat up.
[quote]forbes wrote:
Well I hate this but I may have to do it.
I may have to give up the Military press. Its causing too many problems with my left elbow. I made a thread a while ago called “Weird Elbow Feeling” that describes what I mean.
I haven’t tried it yet, but I’m hoping the High Incline press would be a good alternative. Problem is, I’m a long term planner. I like to have back up exercises for when I finally do stall on my main lift. For example, for the deadlift day, I’m currently doing rack pulls. I have a goal of 400.
When I reach that, then I’ll switch to regular deads, and then to RDL’s. But for MP, since I have trouble with it, I can probably only do incline pressing. But when that stalls I don’t know what other exercise I could do.
Anybody know of good compound overhead pressing variations?
[/quote]
I got some nice EFS elbow sleeves when my elbow was sore. Incline presses would be good as well. Rest is the probably the only solution.
[quote]forbes wrote:
Jim what are your thoughts on using a chair (or box) to learn proper squat form? I don’t mean a box squat, but lowering yourself as if you were about to sit down, and then as soon as your ass touches the chair, squat up.[/quote]
For an absolute beginner (or elderly person) yes. But not something I’d really recommend. Think about what happens at the bottom of a squat (rebound). Also, you do not learn what the bottom of a squat (and the proper position) really feels like.
You tend to search for the box and relax - not a good thing to teach yourself when your focus should be staying tight and rebounding out of the hole.
Do you guys ever have issues with not being able to do more then the prescribed reps on the all out sets?? I am thinking I should stick with the same maxes for another cycle until I can add some reps…
40 yr old lifetime lifter here. I’ve gotten into the best shape of my life on 5/3/1. I wish you’d written it 20 years ago! I’m feeling really strong and want to do a deadlift only meet several months away. How would you change any of the template up to be deadlift specialized?
[quote]Spock81 wrote:
Do you guys ever have issues with not being able to do more then the prescribed reps on the all out sets?? I am thinking I should stick with the same maxes for another cycle until I can add some reps… [/quote]
Back off the maxes and pick your battles, don’t always go for max reps…
Jim or anyone with comment,
I am currently doing the BBB but for the other two exercises using EDT style training.
Example
Push press 5/3/1
DB seated press and chins EDT for 15 minutes @ 5 reps each set.
I am 50 years old @ 245lbs and think that the no rest is helping to get some cardio but do you think it will help increase or hurt overall strength?
Monday workout,
Push Press 145x3, 155x3, 175x8
DB seated press 55 lbs & chins 70lbs less BW (weight assisted due too weak chinning) in 15 minutes 60 reps total
Tuesday workout,
Box squat 145x3, 165x3, 195x10
Box squat 135 lbs & single leg curls (for hammies) 90 lbs for 52 reps total in 15 minutes.
