[quote]JSMaxwell wrote:
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]
I would love a copy. I was going to write one but I strongly suspect yours is better that what I could do. Not sure how best to share it (other than emailing it) as my tech skillz are weak. Anybody?
[quote]dan81 wrote:
[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?[/quote]
For me, I think it’s that my CNS needs to be used to heavy weights. I’m going to try the variation and see what happens.
[quote]dan81 wrote:
[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?[/quote]
All you have to do is go to the advanced reply option, click browse, find your file, double click it or press open, then submit your reply.
[quote]JSMaxwell wrote:
I do have a question.
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.
Thanks.[/quote]
You’ll have to re-evaluate your 1RM when your main lift stall (not getting the prescribed reps); you can do it once in a while in your 5-3-1 week: instead of going AMRAP on the third set, just work up to your max.
Hello, 1 question bought the book yesterday read it front to back - even all the tributes.
You all do your conditioning work post lifting ?
I finish work at all hours i have a rather eh vertical hill somewhat close i could spend the next 4 months trying to get up it in the morning - is that acceptable.
-Steve
Do your conditioning whenever you can get it in. Just make sure you do it in a way it minimizes the impact on your lifting (i.e. don’t do hill sprints in the morning if you have a big SQ session later in the day).
[quote]forbes wrote:
[quote]dan81 wrote:
[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?[/quote]
All you have to do is go to the advanced reply option, click browse, find your file, double click it or press open, then submit your reply.[/quote]
This confuses me greatly…was this directed at the guy who wanted to know how to link his Excel sheet?
[quote]dan81 wrote:
[quote]forbes wrote:
[quote]dan81 wrote:
[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?[/quote]
All you have to do is go to the advanced reply option, click browse, find your file, double click it or press open, then submit your reply.[/quote]
This confuses me greatly…was this directed at the guy who wanted to know how to link his Excel sheet?[/quote]
Yes and thanks for pointing that out. I did not know I quoted the wrong person 
Anyone have any experience incorporating chain suspended good mornings as assistance?
Im going to be starting 5/3/1 in a few weeks and I’m getting the program and assistance work all set up. I will be doing a 3x per week workout and the workouts will look like this:
Military Press 5/3/1
DB Bench (4x7) (better to do CGBP?)
Shrugs (2-3x10)
Deadlift 5/3/1
Goodmornings or back raises (4x7)(suggestions for which one?)
Weighted abs (2-3x10)
Bench 5/3/1
Dips (4x7)
DB Rows (2-3x10)(would kroc rows be good to do? set/reps for kroc rows?)
Squat 5/3/1
Leg press or Lunges (4x7) (suggestions for which one?)
GHR or Leg Curls (2-3x10)(suggestions for which one)
This is based off the triumvirate assistance work. The periodization bible catches me eye as well (how would i setup sets/reps on that with three assistance exercises).
Hows it look? Open to any suggestions.
[quote]pbclax1 wrote:
Hows it look? Open to any suggestions.[/quote]
Personally, I’d do lower, upper, lower, upper in order to avoid stressing the same groups in back to back workouts; but feel free to try it out - you might not have a problem recovering
Oh, thats not the order I am doing them in. I will edit the post. I just typed them out without thinking like a jackass.
[quote]NewPowerLifter wrote:
Hello, 1 question bought the book yesterday read it front to back - even all the tributes.
You all do your conditioning work post lifting ?
I finish work at all hours i have a rather eh vertical hill somewhat close i could spend the next 4 months trying to get up it in the morning - is that acceptable.
-Steve[/quote]
I do conditioning before, during, and after. Now I’m specifically referring to doing sets of jumping jacks (don’t laugh) between exercises.
[quote]pbclax1 wrote:
Oh, thats not the order I am doing them in. I will edit the post. I just typed them out without thinking like a jackass.[/quote]
Oh, well WAY to go. Jerk.
[quote]pbclax1 wrote:
Im going to be starting 5/3/1 in a few weeks and I’m getting the program and assistance work all set up. I will be doing a 3x per week workout and the workouts will look like this:
Military Press 5/3/1
DB Bench (4x7) (better to do CGBP?)
Shrugs (2-3x10)
Deadlift 5/3/1
Goodmornings or back raises (4x7)(suggestions for which one?)
Weighted abs (2-3x10)
Bench 5/3/1
Dips (4x7)
DB Rows (2-3x10)(would kroc rows be good to do? set/reps for kroc rows?)
Squat 5/3/1
Leg press or Lunges (4x7) (suggestions for which one?)
GHR or Leg Curls (2-3x10)(suggestions for which one)
This is based off the triumvirate assistance work. The periodization bible catches me eye as well (how would i setup sets/reps on that with three assistance exercises).
Hows it look? Open to any suggestions.[/quote]
It looks good!
Focus on putting all of your effort on the primary exercise. Assistance work is just that…assistance. I wouldn’t try to push the assistance intensity too hard, since you’ve already done the hard part on the primary exercise.
My personal choice for assistance work is shoot for 50 reps in as few sets as possible in as little time as possible. I generally fail around 25-30reps then rest 5-10 seconds and repeat until I hit 50.
Vary your assistance exercises from cycle to cyle to keep your muscles and nervous sytem guessing, and to keep it interesting. Pick an exercise your not very strong at and improve it.
[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]
So, I’m going to try this modification to 5/3/1. My thought was to work up to a triple on my 3 week of 95% of my training max and a single on my 5/3/1 week of 100% of my training max. Those numbers will start off a little light (about 85% of my true max for the triple week and 90% of my true max for the 5/3/1 week) but as I raise my training max, they’ll get up there.
Any thoughts? Since I won’t be going for as many reps as possible in any of the weeks, is this going to be enough “work” to make progress?
[quote]Osmosis wrote:
[quote]pbclax1 wrote:
Im going to be starting 5/3/1 in a few weeks and I’m getting the program and assistance work all set up. I will be doing a 3x per week workout and the workouts will look like this:
Military Press 5/3/1
DB Bench (4x7) (better to do CGBP?)
Shrugs (2-3x10)
Deadlift 5/3/1
Goodmornings or back raises (4x7)(suggestions for which one?)
Weighted abs (2-3x10)
Bench 5/3/1
Dips (4x7)
DB Rows (2-3x10)(would kroc rows be good to do? set/reps for kroc rows?)
Squat 5/3/1
Leg press or Lunges (4x7) (suggestions for which one?)
GHR or Leg Curls (2-3x10)(suggestions for which one)
This is based off the triumvirate assistance work. The periodization bible catches me eye as well (how would i setup sets/reps on that with three assistance exercises).
Hows it look? Open to any suggestions.[/quote]
It looks good!
Focus on putting all of your effort on the primary exercise. Assistance work is just that…assistance. I wouldn’t try to push the assistance intensity too hard, since you’ve already done the hard part on the primary exercise.
My personal choice for assistance work is shoot for 50 reps in as few sets as possible in as little time as possible. I generally fail around 25-30reps then rest 5-10 seconds and repeat until I hit 50.
Vary your assistance exercises from cycle to cyle to keep your muscles and nervous sytem guessing, and to keep it interesting. Pick an exercise your not very strong at and improve it.
[/quote]
Hmm that’s a different way of doing assistance, sounds like a cool idea. What is the benefit of doing it like this VS. 5 sets of ten?
I hate most of my assitance stuff, feels like such a chore, maybe this would make it less unpleasent haha
I’ve just changed from 2x a week (DL/MP Tuesday + fSQ/BP Friday)
to 5 times a week (MP Monday, DL Tuesday, BP Thursday, back SQ Friday, with Saturday as ‘fluff’ i.e. Hammer curls & forearms). I did fSQ at first (JW doesn’t recommend) as I wanted to ease back into DL & SQ after ~12yrs off due to L5 S1 issue. Decided that once I got the DL up and fSQ over 100kg I’d but back SQ in.
Using the twice a week took me around 2 to 2.25hrs per session. I’m hoping the shorter gym session will help.
Progress:
1st cycle: MP(5+) 40kg x10 Tmax @56.75kg,
(3+) 42.5kg x13
(1+) 45kg x10
10th cycle MP(5+) 52.5kg x9 Tmax @61.25kg,
(3+) 55kg x7
(1+) 58.75kg x4
1st cycle: DL(5+) 122.5kg x13 Tmax @145kg,
(3+) 130kg x13
(1+) 137.5kg x11
10th cycle DL(5+) 162.5kg x7 Tmax @190kg,
(3+) 170kg x6
(1+) 180kg x1 (I think I was scared of this weight! but I got it on the third attempt. I’ll repeat this cycle to make sure the bogeyman weight is scared of me!)
1st cycle: BP(5+) 65kg x15 Tmax @75kg,
(3+) 67.5kg x14
(1+) 72.5kg x12
10th cycle BP(5+) 75kg x15 Tmax @88.75kg,
(3+) 80kg x7
(1+) 83.75kg x7
1st cycle: fSQ(5+) 65kg x10 Tmax @75kg,
(3+) 67.5kg x13
(1+) 72.5kg x10
9thcycle fSQ(5+) 87.5kg x5 Tmax @102.5kg,
(3+) 92.5kg x3
(1RM test) 107.5kg x1 (possibly a little more in the tank, but I’d passed my goal and the spotters were ‘iffy’)
So I’m very happy with progress, I use 0.625kg discs (home made) so I can increase the MP & BP at 1.25kg per cycle. When I repeat the DL cycle I’ll drop to increasing the by 2.5kg (did +5kg for each, up to the 10th)
bSQ will go up by +5kg to begin with, I’ll add a belt when I feel I need it. I have been cautious on the BP due to previous shoulder issues (I guess its age!)
Occasionally I have to miss a mid-week (almost always Tuesday) session due to work, and in the past I just did all 4 on the Friday unless it was a deload week, in which case I’d just drop it. Now I’m on the 5 a week I can just drop the fluff on Saturday and do Tuesday workout on Thursday etc, so all 4 get done.
Thanks Jim!
Well, I think I’m going to start 5/3/1 on Monday. I’ve put some thought into what type and which assistance exercises I want.
Here’s what I’m thinking:
Monday
Squat 5/3/1
Press 5/3/1
Chain suspended good mornings
BBB Press
Chins
Wednesday
Bench 5/3/1
BBB Bench
Dips
Friday
Dead 5/3/1
BBB Squat
Rows
Kroc rows
perhaps some pullups thrown in
My initial concern, and I may have to retool it, is that the press work on Monday could detract from my bench. I could switch Monday and Friday, but again, that lat work could detract from my bench.
[quote]METAL VIPER wrote:
Well, I think I’m going to start 5/3/1 on Monday. I’ve put some thought into what type and which assistance exercises I want.
Here’s what I’m thinking:
Monday
Squat 5/3/1
Press 5/3/1
Chain suspended good mornings
BBB Press
Chins
Wednesday
Bench 5/3/1
BBB Bench
Dips
Friday
Dead 5/3/1
BBB Squat
Rows
Kroc rows
perhaps some pullups thrown in
My initial concern, and I may have to retool it, is that the press work on Monday could detract from my bench. I could switch Monday and Friday, but again, that lat work could detract from my bench.[/quote]
Should be fine, hard to get the perfect 5/3/1 split by doing 2 lifts on one day in a 7 day period. Anyway you break it up you will be doing either your upper or lower lifts with only 1 day of rest in-between. Keep what you have for 2 months and swap days then if needed. If you can at all get a workout in on the weekend just do your press then instead of Monday, even if its just that 1 lift with assistance combined with squat Monday.