Jim, you must be tired of my questions, but how did you build up your calves. I’ve seen pics of them and I must say, for someone who doesn’t train them directly, they sure are built.
Another couple of questions:
How long do you keep your assistance exercises before changing them out?
What exercises are best to help with deadlift from the floor being weakest and bench from the chest being weakest?
[quote]nick.down.under wrote:
Another couple of questions:
How long do you keep your assistance exercises before changing them out?
What exercises are best to help with deadlift from the floor being weakest and bench from the chest being weakest?[/quote]
been answered a million times in the previous pages/threads
-
As long as you think. Some people switch every 3-4 weeks, some every 6-8. My personal opinion is to switch them out when you stall on them
-
Squats/Deficit Deads, Dumbbell Pressing (make sure you use a full ROM).
This program is freaking sweet. I must be into my 8th or 9th cycle now, and I was doing my 3/3/3 day on bench a couple of days ago with a buddy. I smoked my “Predicted 3RM” for 12 reps, and let him goad me onto doing a few heavy singles. My 1RM was 15kg’s higher than my predicted max. I benched 95kg, and juuuuust missed 100, for the first time in my life (prior to starting 5/3/1 my max bench was like 70kg, and the heaviest i had ever done when i was younger was 85kg).
Really dont think i will ever train differently from 5/3/1’s basic % template and philosophy of simple, hard work.
[quote]nick.down.under wrote:
Another couple of questions:
How long do you keep your assistance exercises before changing them out?
What exercises are best to help with deadlift from the floor being weakest and bench from the chest being weakest?[/quote]
If you want to track progress do 2 cycles. I alternate changing my upper/lower assistance so my current cycle I changed lower body assistance and next month I will change only upper.
Dumbell Press with full stretch at bottom. Unless your deadlifting 500+lbs 5/3/1 does pretty good on this lift without much weak point training. Reset with less weight if your barely able to get in a few reps on the last set. Deadlifting from a deficit on a platform is the other and most common answer.
[quote]forbes wrote:
Jim, you must be tired of my questions, but how did you build up your calves. I’ve seen pics of them and I must say, for someone who doesn’t train them directly, they sure are built.[/quote]
Probably a lot of it’s genetics. And couple that with extensive jumping in junior high/high school and running hills in high school.
And a million hours of playing and sports my whole life.
And genetics.
[quote]monatu wrote:
[quote]nick.down.under wrote:
Another couple of questions:
How long do you keep your assistance exercises before changing them out?
What exercises are best to help with deadlift from the floor being weakest and bench from the chest being weakest?[/quote]
been answered a million times in the previous pages/threads
-
As long as you think. Some people switch every 3-4 weeks, some every 6-8. My personal opinion is to switch them out when you stall on them
-
Squats/Deficit Deads, Dumbbell Pressing (make sure you use a full ROM).
This program is freaking sweet. I must be into my 8th or 9th cycle now, and I was doing my 3/3/3 day on bench a couple of days ago with a buddy. I smoked my “Predicted 3RM” for 12 reps, and let him goad me onto doing a few heavy singles. My 1RM was 15kg’s higher than my predicted max. I benched 95kg, and juuuuust missed 100, for the first time in my life (prior to starting 5/3/1 my max bench was like 70kg, and the heaviest i had ever done when i was younger was 85kg).
Really dont think i will ever train differently from 5/3/1’s basic % template and philosophy of simple, hard work.[/quote]
This is very cool. The lesson is that your “training max” can be significantly lower than your actual max. THIS IS WHAT I’VE BEEN TRYING TO TELL PEOPLE!! This has been proven time and time again. The basic philosophy of the program can and should be utilized by anyone writing a training program - these things have stood the test of time.
Congratulations on the progress.
hello everybody, i am going to start 5/3/1 for my bench press. i have a local competition coming up in 4 months and have never tried 5/3/1. i consider myself more of a bodybuilder but have done deadlift competitions before and would like to see how i do in a bench competition. i am hoping the 5/3/1 routine will help me with my one rep max. i have the 5/3/1 formula and my max. i bench on tuesdays so july 13 will be my first 5/3/1 workout. any comments would be appreciated.
[quote]chuckzilla wrote:
hello everybody, i am going to start 5/3/1 for my bench press. i have a local competition coming up in 4 months and have never tried 5/3/1. i consider myself more of a bodybuilder but have done deadlift competitions before and would like to see how i do in a bench competition. i am hoping the 5/3/1 routine will help me with my one rep max. i have the 5/3/1 formula and my max. i bench on tuesdays so july 13 will be my first 5/3/1 workout. any comments would be appreciated.[/quote]
Follow the plan the book lays out. Just because you aren’t doing near maximal weights doesn’t mean you aren’t getting stronger. BBB and lots of lat work helped my bench. Good luck
[quote]chuckzilla wrote:
hello everybody, i am going to start 5/3/1 for my bench press. i have a local competition coming up in 4 months and have never tried 5/3/1. i consider myself more of a bodybuilder but have done deadlift competitions before and would like to see how i do in a bench competition. i am hoping the 5/3/1 routine will help me with my one rep max. i have the 5/3/1 formula and my max. i bench on tuesdays so july 13 will be my first 5/3/1 workout. any comments would be appreciated.[/quote]
I would probably throw some heavy singles into the mix somewhere. Four months is a long time to be only doing submax weights.
[quote]malonetd wrote:
[quote]chuckzilla wrote:
hello everybody, i am going to start 5/3/1 for my bench press. i have a local competition coming up in 4 months and have never tried 5/3/1. i consider myself more of a bodybuilder but have done deadlift competitions before and would like to see how i do in a bench competition. i am hoping the 5/3/1 routine will help me with my one rep max. i have the 5/3/1 formula and my max. i bench on tuesdays so july 13 will be my first 5/3/1 workout. any comments would be appreciated.[/quote]
I would probably throw some heavy singles into the mix somewhere. Four months is a long time to be only doing submax weights.[/quote]
Some people switch the week order, and go for “near maximal” weights every other week:
week 1: 3x3 (no max reps on last set) then increase the weight working up to a heavy triple;
week 2: 3x5, only get the prescribed reps;
week 3: 5-3-1, (no max reps on last set), then work up to a heavy single;
Week 4: deaload;
I know this goes against Jim Wendler’s last post in this very page…so I guess you’ve better just following the regular program 
EDIT: the best thing you can do is to find your weakness and address them by choosing the right assistance exercises. It sounds vague, but only you will know exactly what you need. Start with a basic template (BBB, for instance), run a cycle, then evaluate progress/weakness and make changes, if needed.
If competing raw, paused bench press is a terrific assistance exercise, IME. Of course, lat work is never enough ! ! !
While not doing the entire program I am using the percentages to improve 2 of my lifts (on seperate days) and the progress has made me very happy.
I bought the 5/3/1 e-book last summer and like everyone else here, I tried to modify and improve it but it didn’t work so I shelved the book. I restarted the program around Christmas 2009 and followed it exactly as listed. I even started 20% below my 1RM.
I will starting my 7th cycle on Monday. I follow the Mon-Wed-Fri-Mon breakdown which is 4 weeks and then a 1 week deload. And, by deload I don’t even go to the gym. I just stretch and do a lot of foamrolling on the deload week.
Recently, the only modification I’ve done is to add a Dumbell row after Bench and weighted Pullup or Chinup after Overhead pressing for balance and I use the 5/3/1 progression on those exercises. I alternate Pullup and Chinup from month to month and I alternate a lateral Dumbell row (elbow out) with a regular dumbell row (elbow in).
My assistance work varies from cycle to cycle and tends to be reps of 20+. And, I’ve even contemplated using, dare I say, a Crossfit workout as assistance work after the main lift of the day…we’ll see.
[quote]fabiop wrote:
Some people switch the week order, and go for “near maximal” weights every other week:
week 1: 3x3 (no max reps on last set) then increase the weight working up to a heavy triple;
week 2: 3x5, only get the prescribed reps;
week 3: 5-3-1, (no max reps on last set), then work up to a heavy single;
Week 4: deaload;
I know this goes against Jim Wendler’s last post in this very page…so I guess you’ve better just following the regular program :)[/quote]
Actually Jim has suggested on other threads and on Elite FTS this exact modification for those who compete or want to occasionally pull heavy.
[quote]Osmosis wrote:
I bought the 5/3/1 e-book last summer and like everyone else here, I tried to modify and improve it but it didn’t work so I shelved the book. I restarted the program around Christmas 2009 and followed it exactly as listed. I even started 20% below my 1RM.
I will starting my 7th cycle on Monday. I follow the Mon-Wed-Fri-Mon breakdown which is 4 weeks and then a 1 week deload. And, by deload I don’t even go to the gym. I just stretch and do a lot of foamrolling on the deload week.
Recently, the only modification I’ve done is to add a Dumbell row after Bench and weighted Pullup or Chinup after Overhead pressing for balance and I use the 5/3/1 progression on those exercises. I alternate Pullup and Chinup from month to month and I alternate a lateral Dumbell row (elbow out) with a regular dumbell row (elbow in).
My assistance work varies from cycle to cycle and tends to be reps of 20+. And, I’ve even contemplated using, dare I say, a Crossfit workout as assistance work after the main lift of the day…we’ll see.[/quote]
What are your lift numbers comparing 1st cycle and now?
Seriously, I am amazed at the progress I am making on this program doing it as it is written. I am on my second cycle of “5’s” this week. Last cycle I got 7 reps on my squat during the “5” week, this cycle I added 10 lbs to my training max and got 12 reps on the “5” week. Same depth too, parallel. unbelievable.
I guess I’ve always undervalued the importance quick workouts w/compound lifts and NEVER GOING TO FAILURE, which admittedly is something I used to do in every workout for every exercise, which now seems just plain ridiculous. I am recovering better and my lifts are skyrocketing. This is a nice change. Thanks Jim for the great book and contributing on here as well…
[quote]giterdone wrote:
[quote]Osmosis wrote:
I bought the 5/3/1 e-book last summer and like everyone else here, I tried to modify and improve it but it didn’t work so I shelved the book. I restarted the program around Christmas 2009 and followed it exactly as listed. I even started 20% below my 1RM.
I will starting my 7th cycle on Monday. I follow the Mon-Wed-Fri-Mon breakdown which is 4 weeks and then a 1 week deload. And, by deload I don’t even go to the gym. I just stretch and do a lot of foamrolling on the deload week.
Recently, the only modification I’ve done is to add a Dumbell row after Bench and weighted Pullup or Chinup after Overhead pressing for balance and I use the 5/3/1 progression on those exercises. I alternate Pullup and Chinup from month to month and I alternate a lateral Dumbell row (elbow out) with a regular dumbell row (elbow in).
My assistance work varies from cycle to cycle and tends to be reps of 20+. And, I’ve even contemplated using, dare I say, a Crossfit workout as assistance work after the main lift of the day…we’ll see.[/quote]
What are your lift numbers comparing 1st cycle and now?[/quote]
An increase of 40lbs for SQ and DL, 20 for BP and OHP. Hmm. Those numbers seem low but that’s what I have written down.
I thought about creating a “B” version. B consisting of alternate exercises such as the Dip, Power Clean, Incline Bench and Leg Press, and alternating A & B cycles, but then I have to log down more numbers.
i’m posting just so i can continue to follow this thread. I’ve been doing this program since January and am still making good progress
[quote]VTBalla34 wrote:
[quote]fabiop wrote:
Some people switch the week order, and go for “near maximal” weights every other week:
week 1: 3x3 (no max reps on last set) then increase the weight working up to a heavy triple;
week 2: 3x5, only get the prescribed reps;
week 3: 5-3-1, (no max reps on last set), then work up to a heavy single;
Week 4: deaload;
I know this goes against Jim Wendler’s last post in this very page…so I guess you’ve better just following the regular program :)[/quote]
Actually Jim has suggested on other threads and on Elite FTS this exact modification for those who compete or want to occasionally pull heavy.
[/quote]
This is interesting to me as I tried 5/3/1 late last year and in the early part of this year for a raw competition I had. Although I got better at the reps, I felt a little like I had forgotten how to strain with a heavy weight, if that makes any sense. I had planned to spend some time doing 5/3/1 exactly as written, but this really intrigues me. Has anyone tried this set up?
I just purchased the book and read through it. As a math and science geek I must say that this program is elegant and beautiful. Calculated, consistent, quantifiable progress over time. Does it get better than this? I don’t know how it could. Mr. Wendler should be very proud of this work.
I think we (humanity in general) would do well to apply these principals to all areas of our lives. Consistent, incremental progress over time. Got financial trouble? Take small, progressive steps over time to produce results.
I do have a question. Not that I am going to do this, so please don’t throw anything me, my desire to know details just has to be satisfied. And I haven’t read all 4 pages of this discussion so I apologize if it has already been answered.
Is it ever advised (say once a year) to reevaluate one’s true one rep max. To step back and say, “My true one rep max is now X, so I am going to reset with Y as my new 90%”
Just wondering. Please don’t kill me.
Also, I have written an excel spreadsheet that will calculate out an entire 4 week cycle. How can I go about sharing this on the net with people that would want to download it?
Thanks.
[quote]burt128 wrote:
[quote]VTBalla34 wrote:
[quote]fabiop wrote:
Some people switch the week order, and go for “near maximal” weights every other week:
week 1: 3x3 (no max reps on last set) then increase the weight working up to a heavy triple;
week 2: 3x5, only get the prescribed reps;
week 3: 5-3-1, (no max reps on last set), then work up to a heavy single;
Week 4: deaload;
I know this goes against Jim Wendler’s last post in this very page…so I guess you’ve better just following the regular program :)[/quote]
Actually Jim has suggested on other threads and on Elite FTS this exact modification for those who compete or want to occasionally pull heavy.
[/quote]
This is interesting to me as I tried 5/3/1 late last year and in the early part of this year for a raw competition I had. Although I got better at the reps, I felt a little like I had forgotten how to strain with a heavy weight, if that makes any sense. I had planned to spend some time doing 5/3/1 exactly as written, but this really intrigues me. Has anyone tried this set up? [/quote]
I have. I’m also one who must handle heavy weights regularly else I lose the ability to lift heavy. I started 5/3/1 exactly as written for 2 cycles and while my rep strength improved across the board (increased poundage AND reps from cycle 1 to 2) what was heavy pre-cycle 1 still felt the same after trying the 3/5/1 variation in cycle 3. Not exactly sure why - perhaps it’s tendon/ligament strength or nervous system?