Has anyone played around with rest pausing their accessory work? Been trying it out on press/bench/chins. So far no residual fatigue, but it’s only been 1 cycle.
[quote]tajacks2 wrote:
On my 2nd week and was just kind of curious if most people get around the same number of reps for each exercise on their 5+ set and on their 3+ set I got 10, 10, 11 and 11 on my 5+ sets and 8, 8, 8 and 9 on my 3+ set. Not that important just wondering.[/quote]
Thats how it was for me when I was starting out. Itll change a bit over time, bc some exercises will stall before others, so the reps will be different. For example, overhead press is going to stall before deadlifts, so youll reset it first, and be getting higher reps, where as on deads you wont be getting as many.
[quote]METAL VIPER wrote:
Has anyone played around with rest pausing their accessory work? Been trying it out on press/bench/chins. So far no residual fatigue, but it’s only been 1 cycle. [/quote]
I do on chins, but I wouldnt do it on a regular basis for a lot of exercises. Just watch it and if fatigue is building up cut back on it.
[quote]rbowl24 wrote:
Jim,
How would you work in one arm dumbell presses into 5/3/1? Should I do them as 5/3/1 or as an accessory? I want to get to the circus type dumbbells eventually.[/quote]
I would do them as an after thought. Rather, it would not be my main lift. I’ve never done those, but I’m guessing they are technique dependent. Getting strong on OHP and seated db press obviously help.
[quote]TheDudeAbides wrote:
[quote]rbowl24 wrote:
Jim,
How would you work in one arm dumbell presses into 5/3/1? Should I do them as 5/3/1 or as an accessory? I want to get to the circus type dumbbells eventually.[/quote]
I would do them as an after thought. Rather, it would not be my main lift. I’ve never done those, but I’m guessing they are technique dependent. Getting strong on OHP and seated db press obviously help.[/quote]
I like them for improving my shoulder health and getting some core work in at the same time.
I want to add Jerks to my Bench day as an accessory exercise. I’m assuming doing them in a 5/3/1 scheme would be best, but i wanted some other opinions.
Anyone?
[quote]rbowl24 wrote:
Jim,
How would you work in one arm dumbell presses into 5/3/1? Should I do them as 5/3/1 or as an accessory? I want to get to the circus type dumbbells eventually.[/quote]
Accessory.
So this is a blasphemous question: I feel that I can yet do some good deal of progress by doing weekly increments. Instead of 5/3/1, I’m doing 3x3 with weekly increments, however everything else (The accessories, conditioning etc.) is exactly as is underlined in 5/3/1 for powerlifting training for strength off season. I plan on switching to the 5/3/1 template when I stall on a lift for more than three weeks and after a deload is not successful to break the plateau and only on that specific lift, e.g. the Military Press done 5/3/1 while the Squat, Deadlift and Bench Press done 3x3. How sound is this plan?
[quote]Lakkhamu wrote:
So this is a blasphemous question:…[/quote]
I think you answered your own question?
[quote]Meal Ticket wrote:
[quote]Lakkhamu wrote:
So this is a blasphemous question:…[/quote]
I think you answered your own question?[/quote]
Well I just had 2 workouts from this plan. If anyone with enough experience with the program tells me that this is some stupid-ass shit, then I’d surely take the opinion. Just wanted to take some confirmation or a warning.
So I’m on the 3rd week of my first cycle on 5/3/1 right now. I’ll be out of town on vacation from July 2-10. I’m thinking about skipping the deload next week, and taking it the following week, while I’m on vacation. I won’t have access to a gym but I can get creative.
My question is - If I do this, what weights should I be working with for next week?
[quote]Lakkhamu wrote:
[quote]Meal Ticket wrote:
[quote]Lakkhamu wrote:
So this is a blasphemous question:…[/quote]
I think you answered your own question?[/quote]
Well I just had 2 workouts from this plan. If anyone with enough experience with the program tells me that this is some stupid-ass shit, then I’d surely take the opinion. Just wanted to take some confirmation or a warning.[/quote]
Well I’m on my first cycle so I’ll keep my mouth shut lol.
[quote]Jim Wendler wrote:
[quote]rbowl24 wrote:
Jim,
How would you work in one arm dumbell presses into 5/3/1? Should I do them as 5/3/1 or as an accessory? I want to get to the circus type dumbbells eventually.[/quote]
Accessory.[/quote]
Thanks Jim.
[quote]Lakkhamu wrote:
[quote]Meal Ticket wrote:
[quote]Lakkhamu wrote:
So this is a blasphemous question:…[/quote]
I think you answered your own question?[/quote]
Well I just had 2 workouts from this plan. If anyone with enough experience with the program tells me that this is some stupid-ass shit, then I’d surely take the opinion. Just wanted to take some confirmation or a warning.[/quote]
I’m on cycle 27 … and I know what has worked. 5/3/1 works. I’m not sure what you’re planning on doing.
[quote]TheDudeAbides wrote:
[quote]Lakkhamu wrote:
[quote]Meal Ticket wrote:
[quote]Lakkhamu wrote:
So this is a blasphemous question:…[/quote]
I think you answered your own question?[/quote]
Well I just had 2 workouts from this plan. If anyone with enough experience with the program tells me that this is some stupid-ass shit, then I’d surely take the opinion. Just wanted to take some confirmation or a warning.[/quote]
I’m on cycle 27 … and I know what has worked. 5/3/1 works. I’m not sure what you’re planning on doing.[/quote]
3x3 on main lifts instead of 5/3/1 with weekly 5 lbs increments until I stall on one lift, deload and still can’t increase the poundage. Then I switch to 5/3/1 on that excercise and keep the others 3x3 until the same thing happens to them, so eventually I’ll be working out completely 5/3/1 style when my weekly progress halts. Is it more explicit?
[quote]Lakkhamu wrote:
[quote]TheDudeAbides wrote:
[quote]Lakkhamu wrote:
[quote]Meal Ticket wrote:
[quote]Lakkhamu wrote:
So this is a blasphemous question:…[/quote]
I think you answered your own question?[/quote]
Well I just had 2 workouts from this plan. If anyone with enough experience with the program tells me that this is some stupid-ass shit, then I’d surely take the opinion. Just wanted to take some confirmation or a warning.[/quote]
I’m on cycle 27 … and I know what has worked. 5/3/1 works. I’m not sure what you’re planning on doing.[/quote]
3x3 on main lifts instead of 5/3/1 with weekly 5 lbs increments until I stall on one lift, deload and still can’t increase the poundage. Then I switch to 5/3/1 on that excercise and keep the others 3x3 until the same thing happens to them, so eventually I’ll be working out completely 5/3/1 style when my weekly progress halts. Is it more explicit?[/quote]
In theory, you can add 120lbs to your lower body lifts and 60 to your upper lifts if you never half to reset and you do 4days a week workout throughout the year. Even if you can do more than that, you will still be doing the work to accomadate that through your AMRAP set and assistance.
So you’re basically following a straight linear progression until you stall and then going to 5/3/1. Why don’t you just do Starting Strength (3x5) if you want to get as strong as possible as quickly as possible and lay a solid base? Not saying you can’t do 5/3/1 and attain that same strength, it will just take longer.
[quote]Lakkhamu wrote:
[quote]TheDudeAbides wrote:
[quote]Lakkhamu wrote:
[quote]Meal Ticket wrote:
[quote]Lakkhamu wrote:
So this is a blasphemous question:…[/quote]
I think you answered your own question?[/quote]
Well I just had 2 workouts from this plan. If anyone with enough experience with the program tells me that this is some stupid-ass shit, then I’d surely take the opinion. Just wanted to take some confirmation or a warning.[/quote]
I’m on cycle 27 … and I know what has worked. 5/3/1 works. I’m not sure what you’re planning on doing.[/quote]
3x3 on main lifts instead of 5/3/1 with weekly 5 lbs increments until I stall on one lift, deload and still can’t increase the poundage. Then I switch to 5/3/1 on that excercise and keep the others 3x3 until the same thing happens to them, so eventually I’ll be working out completely 5/3/1 style when my weekly progress halts. Is it more explicit?[/quote]
Sorry bud, misread what you intended. I thought you were trying to recreate the wheel. Interesting strategy. Keep us updated.
How do you guys eat? like long between meals or only like 2-3 hours?
has anyone in here been able to loose fat while getting stronger with 5/3/1?
[quote]ultralars wrote:
How do you guys eat? like long between meals or only like 2-3 hours?
has anyone in here been able to loose fat while getting stronger with 5/3/1?[/quote]
I eat whatever I want, whenever I want, except right before bed. I get nasty heartburn if I eat anything and then lay down.
Ive been doing 5/3/1 for about 7 months now, and added around 100-150 to my total and dropped about 15 pounds bodyweight, without touching my diet or doing any cardio/conditioning. Other than my 5+ sets of deads/squats, which counts as conditioning if you are horribly out of shape.
The only way you can expect to get stronger and lose weight at the same time is if you put in a ton of work, or if you are a fat ass. My suggestion here is to focus on one or the other, if you want strength, do 5/3/1, if you want to lose weight, focus on conditioning and obviously tailor your diet to your goal.