In regards to assistance, anyone use a lower rep range; I was thinking of a non-maximal 5x5? I’m not fucking cut out for sets of 10. Don’t know if it’s my heart condition or my shitty conditioning, but high rep sets kill me.
I’ve heard anecdotal evidence on another forum of a guy getting some good results out of front squats in the 5 range as assistance. Anyone ever do them? I come forward out of the hole on my heavy sets, so I’m thinking the back work from heavy front squats could do the trick in terms of training economy. I’m also thinking of trying the 5 rep sets for dips. Love dips, but I like them heavy
[quote]Hrastnik wrote:
Let’s say that I want to squat more than once a week. What kind of percentage should I follow on other days than 531 squat day? I saw Jim’s post about 531 full body, but those deload percentages are not my cup of tea.
I also have 531 for football, where there’s this program for Winter strength training, which I like more and is actually 3 days a week training with fourth workout in the second week. On main squat day you do 531 percentages and on two other days you do 3x5 (up to 75% of 1RM). Would this work, or should I just do Texas method/Billl starr’s 5x5/… if I want to squat more?[/quote]
check the beginner routine wendler suggests in this article. Its a fullbody routine, but
with higher % than the routine from the fullbody spill. When thinking about it, it does sound really similar to that fotball-winter-season-template you mentioned, well regardless it cant hurt to read this article and maybe you can apply a thing or two.
Hope it was helpfull and good luck with your goals man
Been doing 531 with great results on my upper body. But lower body still lagging partially due to injuries. How do you guys feel about form when it comes to deadlifts. As i increase weight from week to week my, form deteriorates. On 5reps week, my form is near perfect 10-12reps, by 1rep week my form falls to 80% but still able to pull out 3-5. Even on Jim Wendler site, he said its expected when pulling submaxim weight.
“For example, if you?re going for a true 5RM, there?s a good chance your fifth rep is going to be a little rough and might not be perfect. That?s what it takes to dig down and muscle some weights up.” - jim wendler.
At what point do you feel you should stop adding weight and recalculate just to focus a little more on form.
Are even your 1st couple reps on the 5/3/1 day looking like crap? Also remember that your warm up and first 2 sets are a great to way to practice form.
[quote]Fletch1986 wrote:
Are even your 1st couple reps on the 5/3/1 day looking like crap? Also remember that your warm up and first 2 sets are a great to way to practice form. [/quote]
Yes, almost perfect form, no rounding, no lumber flexion.
If you feel like those reps that are less than perfect form are getting you hurt or teaching you bad habits, you may just wanna lay off of those grinding types of reps for a while and just focus on getting in clean, smooth, and explosive reps (explosive and fast relative to total grinders).
[quote]m00scles wrote:
Been doing 531 with great results on my upper body. But lower body still lagging partially due to injuries. How do you guys feel about form when it comes to deadlifts. As i increase weight from week to week my, form deteriorates. On 5reps week, my form is near perfect 10-12reps, by 1rep week my form falls to 80% but still able to pull out 3-5. Even on Jim Wendler site, he said its expected when pulling submaxim weight.
“For example, if you?re going for a true 5RM, there?s a good chance your fifth rep is going to be a little rough and might not be perfect. That?s what it takes to dig down and muscle some weights up.” - jim wendler.
At what point do you feel you should stop adding weight and recalculate just to focus a little more on form.
[quote]METAL VIPER wrote:
In regards to assistance, anyone use a lower rep range; I was thinking of a non-maximal 5x5? I’m not fucking cut out for sets of 10. Don’t know if it’s my heart condition or my shitty conditioning, but high rep sets kill me.
I’ve heard anecdotal evidence on another forum of a guy getting some good results out of front squats in the 5 range as assistance. Anyone ever do them? I come forward out of the hole on my heavy sets, so I’m thinking the back work from heavy front squats could do the trick in terms of training economy. I’m also thinking of trying the 5 rep sets for dips. Love dips, but I like them heavy[/quote]
I do sets of 3 for floor presses and sets of 6 for front squats. I havent noticed any issues recovering but the thing is I always save a rep or 2 in the tank when I am doing it.
[quote]METAL VIPER wrote:
In regards to assistance, anyone use a lower rep range; I was thinking of a non-maximal 5x5? I’m not fucking cut out for sets of 10. Don’t know if it’s my heart condition or my shitty conditioning, but high rep sets kill me.
I’ve heard anecdotal evidence on another forum of a guy getting some good results out of front squats in the 5 range as assistance. Anyone ever do them? I come forward out of the hole on my heavy sets, so I’m thinking the back work from heavy front squats could do the trick in terms of training economy. I’m also thinking of trying the 5 rep sets for dips. Love dips, but I like them heavy[/quote]
I do sets of 3 for floor presses and sets of 6 for front squats. I havent noticed any issues recovering but the thing is I always save a rep or 2 in the tank when I am doing it. [/quote]
I’m on 3 week right now. Probably ride it out and then change it do heavy, but submaximal 5x5. Get some heavy work in, but not enough to blow recovery for the 5/3/1 sets.
yea i think that should work unless you are trying to increase in size your hypertrophy maybe effected.
I am thinking about adding dynamic benches about 4 sets of 3 reps at 55% of my max on overhead press day. I already do 4 sets of 3 reps of 55% of my deadlift max on squat day. Is this a good idea>?
Just out of curiosity, how many reps do people usually get on their first wave of 5/3/1? My bench is a 290lb 1RM giving me a training max of 265. On the 3 week I barely get 2 extra reps on the last set at 240lbs. Same goes for my squat. Is it possible that I am just a whole lot better at singles?
[quote]GruntOrama wrote:
Just out of curiosity, how many reps do people usually get on their first wave of 5/3/1? My bench is a 290lb 1RM giving me a training max of 265. On the 3 week I barely get 2 extra reps on the last set at 240lbs. Same goes for my squat. Is it possible that I am just a whole lot better at singles?[/quote]
Yea that’s definitely possible. Just keep plugging away.
[quote]METAL VIPER wrote:
In regards to assistance, anyone use a lower rep range; I was thinking of a non-maximal 5x5? I’m not fucking cut out for sets of 10. Don’t know if it’s my heart condition or my shitty conditioning, but high rep sets kill me.
[/quote]
The best answer for this question is: whatever works better for you. If you have a good feel for what kind of progress you make with the high rep assistance, then start on the lower rep assistance you want to compare it to.
If you don’t have a good feel for what kind of progress you make from high rep stuff, suck it up and do high rep stuff. There seems to always be a good chance that if I dislike doing something in the gym, it’s because I suck at it. Fixing weak points is a pretty big part of this game.
[quote]GruntOrama wrote:
Just out of curiosity, how many reps do people usually get on their first wave of 5/3/1? My bench is a 290lb 1RM giving me a training max of 265. On the 3 week I barely get 2 extra reps on the last set at 240lbs. Same goes for my squat. Is it possible that I am just a whole lot better at singles?[/quote]
I have a day left for my deadlift/press, but finished the first wave for my squat and bench.
Bench and squat I both did 5 reps. I could have gotten maybe 7 on the squat if I wanted to try till failure, maybe 6 on the bench.
Last week I felt like shit though and barely got 4 reps on my squat for week 2.
Stick with it for awhile and see what happens.
If it gets impossible it may be time to check and be honest with yourself. Are you sure that 290 is still your 1RM? I used 100kg as my 1RM and I’ve kind of lost some strength since I last did 100kg a month or so ago, so I’m not sure I could do it anymore. Still got 5 out on the last set though.
Anyway, doing my first wave, I’ve found my numbers fluctuating quite a bit so I think it’s best to just stick through and see how it plays out.
trying to bring up my lower body, especially my hams. My upper body is progressing nicely but i feel my lower is still lagging. just wonder what everyone opinion on adding some DB SLDL w/Squat(mon) and deficit deadlifts w/DL (thurs)? is that too much ???
Currently
Squat 531 (mon)
GM, DB Lunges, abductors, abs
Bench 531 (tues)
Pullups, DB incline, Flys,
Deadlifts 531(thurs)
Lats Pulldown, DB Rows, Shrugs. abs
I have a question about the 5/3/1 for PLing. Would that template be considered a better template for strength training? Would it be considered perhaps an intermediate program? A progression to the original?
I mean I’m still making progress with the original 5/3/1 after 2 years of training (have a 500+S/400B/600+D), but perhaps it’s time to take it to the next level and begin using the 5/3/1 for PLing.
I also intend on competing in raw PLing next year. So perhaps this new program is better suited to help me reach my goals.
I’m hoping to here from Wendler himself since I see he’s on here.
I don’t think i am changing anything in the program, just following the guideline for Assistance Exercises without overtaining. Do you feel like people are changing/adjusting the program cause they are not following exactly how he outline Assistance work(BBB, Body Building, etc…) Assistance work is subjective .
Assistance exercises
Strengthen weak areas of the body.
Compliment and help increase the four basic lifts.
Provide balance and symmetry to your body and your training.
Build muscle mass
Hi, can anyone please give me a link or a hint to anything Jim (or someone else on this forum) wrote about using 5/3/1 with some other sports (especially martial arts (boxing/judo))?
I was thinking of doing the 2-days/week split at first (with a few assistance exercises i.e. chins, dips, facepulls) while practicing the other sport 3days/week and then work up to 5/3/1 3-days/week (I’m Not Doing Jack Shit option) while doing the sport 3days/week and gradually adding assistance exercises as work capacity goes up.
[quote]GruntOrama wrote:
Just out of curiosity, how many reps do people usually get on their first wave of 5/3/1? My bench is a 290lb 1RM giving me a training max of 265. On the 3 week I barely get 2 extra reps on the last set at 240lbs. Same goes for my squat. Is it possible that I am just a whole lot better at singles?[/quote]
I have a day left for my deadlift/press, but finished the first wave for my squat and bench.
Bench and squat I both did 5 reps. I could have gotten maybe 7 on the squat if I wanted to try till failure, maybe 6 on the bench.
Last week I felt like shit though and barely got 4 reps on my squat for week 2.
Stick with it for awhile and see what happens.
If it gets impossible it may be time to check and be honest with yourself. Are you sure that 290 is still your 1RM? I used 100kg as my 1RM and I’ve kind of lost some strength since I last did 100kg a month or so ago, so I’m not sure I could do it anymore. Still got 5 out on the last set though.
Anyway, doing my first wave, I’ve found my numbers fluctuating quite a bit so I think it’s best to just stick through and see how it plays out.[/quote]
Guaranteed it’s still my max. I did it two weeks ago, as well as the week before that.
