Anyone have experience doing heavy squat lockouts and quarter squats (catching on the pins) as an assistance exercise? Found them particularly useful?
Also GruntOrama, I got 3 for my deadlift (my worst lift) and 7 on the OHP. My OHP 1RM I used was probably low, as I didn’t really try to do a 1 RM and just kind of guessed it.
After 1.5 years of following the original 5/3/1 template and then switching things up to the Powerlifting template, I started the 3 day a week/squat every day plan Jim detailed in a livespill a while back. Loving it so far, will update as I progress.
Just started the full-body 5/3/1 that Jim outlined in the live spill, just wondering what everyone else’s experience is with it?
I’ve rearranged things slightly so I can do some strongman stuff if I have time on the third day, I’ve also put a little progression plan on the lighter squat days and put the bench with the squat as I want to concentrate more on the Overhead press:
Day 1 :
Squat - 60% of 1RM, Week 1 - 3x5, Week 2 - 3x6, Week 3 - 3x7
Dead - 5/3/1
DB Bench - 3x Reps (highest DBs in the gym are the 40kgs so I’ve started with those)
Conditioning - Either Row intervals/cycle sprints/DB snatches/something fun
Day 2 :
Squat - 5/3/1
Decline bench - 5/3/1
T-bar Row - 3 x fixed weight: at least 10 reps per set.
Conditioning - Same as Day 1
Day 3:
Squat - 50% of 1RM, Week 1 - 3x8, Week 2 - 3x9, Week 3 - 3x10
Press - 5/3/1
Strongman stuff (if not then something heavyish for grip and posterior chain or some sort of row)
Conditioning - Dependant on strongman stuff or same as day 1
Off days are stretching and some body weight exercises (Squats, pressups, ab wheel, Pull ups) not intense but enough to get some blood flowing. Pull ups are done most days.
Any Thoughts? Does that look alright?
Pr`s from last cycle:
bench:
60kg x 12. previous best where 10reps.
65kg x 8. previous best I do believe where 5reps at this weight.
deadlift:
1x110kg. never tried this weight before, so its my new 1rm.
squat:
got some rep maxes, but according to at a guy in my gym my form was off, so I am not counting them and
I will be reseting my squat max next cycle, so I am able to perform it with good form.
All in all a good cycle regardless of my squat. Looking forward to break pr`s next cycle 
hey ! people need to hear your opinion on this one →
whole body->
monday - squat + bench 3x5/531/deload
t-rest
wensday-deadlift + press 3x5/3x3/531/deload
t- rest
friday- squat bench (another week) 3x3/deload
stupid ?
[quote]Swashblucker wrote:
hey ! people need to hear your opinion on this one →
whole body->
monday - squat + bench 3x5/531/deload
t-rest
wensday-deadlift + press 3x5/3x3/531/deload
t- rest
friday- squat bench (another week) 3x3/deload
stupid ? [/quote]
Wendler have allready made two very similar routines.
day1:
squat: 5,3,1.
bench: 5x55%, 5x65%, 5x75% of training max.
day2:
deadlift: 5,3,1.
press: 5,3,1.
day3:
bench: 5,3,1.
squat: 5x55%, 5x65%, 75% of training max.
you can read more about it here:
Anyone use lower reps for assistance exercises? I just don’t feel like I’m getting much return on investment with the higher reps
[quote]METAL VIPER wrote:
Anyone use lower reps for assistance exercises? I just don’t feel like I’m getting much return on investment with the higher reps[/quote]
I switch it up depending on how I’m feeling and the experience I have with the exercises I’m doing. In the past it’s always seemed that on the 5/3/1 week I just went low reps with everything but now that I’m doing following the full body 3/days a week routine, I’m trying my best to use higher reps.
[quote]JaseHxC wrote:
[quote]METAL VIPER wrote:
Anyone use lower reps for assistance exercises? I just don’t feel like I’m getting much return on investment with the higher reps[/quote]
I switch it up depending on how I’m feeling and the experience I have with the exercises I’m doing. In the past it’s always seemed that on the 5/3/1 week I just went low reps with everything but now that I’m doing following the full body 3/days a week routine, I’m trying my best to use higher reps.[/quote]
This is my 18th cycle and I’m just getting tired of high rep squats. I use low bar squats on deadlift day, so I keep the movement fresh in my head. Might try either 10x5 or 5x5 with a higher weight (though nothing to fuck with recovery)
I can only work out three days a week but the program’s got 4 days in it. I know in the book he says to just do three days a week so that you have three of the four lifts each week but the infrequency of deadlifting is killing me there.
I was thinking of combining my squat and OHP day, I tried it and it was fine. I’m at relatively low weights so I don’t think it’s going to put too much of a damper on my progress. Has anyone tried this? Is it a bad idea?
[quote]anonymous_burn wrote:
I can only work out three days a week but the program’s got 4 days in it. I know in the book he says to just do three days a week so that you have three of the four lifts each week but the infrequency of deadlifting is killing me there.
I was thinking of combining my squat and OHP day, I tried it and it was fine. I’m at relatively low weights so I don’t think it’s going to put too much of a damper on my progress. Has anyone tried this? Is it a bad idea?[/quote]
No it’s not a bad idea, ive done it as well and it works just fine
[quote]anonymous_burn wrote:
I can only work out three days a week but the program’s got 4 days in it. I know in the book he says to just do three days a week so that you have three of the four lifts each week but the infrequency of deadlifting is killing me there.
I was thinking of combining my squat and OHP day, I tried it and it was fine. I’m at relatively low weights so I don’t think it’s going to put too much of a damper on my progress. Has anyone tried this? Is it a bad idea?[/quote]
There are numerous ways that Wendler has provided that give you a 3x per week workout, including a full body 5/3/1. Ever since I’ve been running 5/3/1, I’ve run a 3 day split like this:
Monday - squat 5/3/1, press 5/3/1, deadlift BBB, press BBB
Wednesday - bench 5/3/1, dips BBB, Kroc rows
Friday - power cleans 5/3/1, deadlift 5/3/1, chins 5/3/1, squat BBB
Nothing but great results
What do you mean chins with 531? Do you mean weighted chins?
10-4. For instance, my weight is 185, so my weight for 5/3/1 is 290.
How has that worked for you? I have been supersetting sets of 5 chin ups with my pushing sets. So I get about 45 chin ups in through supersetting. I am thinking about doing each set until I have 1 rep left in the tank. Have your main lifts gone up since you started doing chin ups 531 style?
[quote]Vladamir wrote:
Have your main lifts gone up since you started doing chin ups 531 style? [/quote]
Yes, they have, but I would attribute that to the progressive overload, not the chinups alone. I also do chinups in between sets, but I just do around 6-7, nothing too strenuous
Would anyone like to post maxes for comparison/motivation? (RAW maxes from 5/3/1 progress)
[quote]anonymous_burn wrote:
I can only work out three days a week but the program’s got 4 days in it. I know in the book he says to just do three days a week so that you have three of the four lifts each week but the infrequency of deadlifting is killing me there.
I was thinking of combining my squat and OHP day, I tried it and it was fine. I’m at relatively low weights so I don’t think it’s going to put too much of a damper on my progress. Has anyone tried this? Is it a bad idea?[/quote]
Personally what I do, is hit my main 5/3/1 lift for the day, some assistance then get some work with the alternate/opposing lift for that day. So, I’ll do my squat sets, some back off sets or other assitance for squat, then do some DL and some DL assitance. I do this for squat/DL, and bench/press and vice-versa, of course. I have had nothing but great results with the added frequency hitting more reps (with a lower intensity) each week. Works for me. PM me if you want the assitance work structure a little more in detail.
That actually does relate to another question I had: do you guys usually do assistance work for the main lift that you’re doing that day or not? Like on bench days I also incline DB bench and close grip bench for assistance work, do you guys do it that way or do you do assistance unrelated to what you’re doing so those muscles are more fresh?
Hi guys!
I started 5/3/1 on a four day a week schedual six weeks ago, and things have been going great. I’ve been cranking out one rep record after another on everything. I’ve been following the book without really tinkering much with anything. Today however something really weird happened. It was bench day in the 3-rep week.
Four weeks ago I did ten reps at 90 kilos. Today I bombed out on rep 3 on 92,5. I actually got stuck and had to call for help. What the hell happened? I didn’t sleep well last night, but this is ridiculous. Anyt theories? Have anyone else experienced an instant massive loss of strength? I sure hope this was one time only.