[quote]anonymous_burn wrote:
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?[/quote]
I use my assistance for the same muscle groups, but necessarily the same movements. For squat assistance, I deadlift and vice versa for added volume separated throughout the week to keep the movements fresh. On press day, I do BBB press and on bench day, I’m currently doing dips followed by Kroc rows.
[quote]captaincalvert wrote:
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.[/quote]
You probly burned yourself out. Dont go for max reps every time you hit the gym.
[quote]Chris87 wrote:
[quote]captaincalvert wrote:
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.[/quote]
You probly burned yourself out. Dont go for max reps every time you hit the gym.[/quote]
I guess that’s a possibility, but I’ve taken care to always do my rep maxes within the bounds of smooth acceleration and good technique, and I’ve been feeling great every session. As little as two days ago my deadlifting progress was awesome. I’ve been training hard for five years straight and of course I’ve had bad days now and again, but I’ve never experienced anything remotely close to this. It was like shaving off at least two years of progress in a week. If it happens again I think I’ll check in with my doctor. Thanks for replying.
maybe diet had an effect. How was your diet?
[quote]captaincalvert wrote:
[quote]Chris87 wrote:
[quote]captaincalvert wrote:
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.[/quote]
You probly burned yourself out. Dont go for max reps every time you hit the gym.[/quote]
I guess that’s a possibility, but I’ve taken care to always do my rep maxes within the bounds of smooth acceleration and good technique, and I’ve been feeling great every session. As little as two days ago my deadlifting progress was awesome. I’ve been training hard for five years straight and of course I’ve had bad days now and again, but I’ve never experienced anything remotely close to this. It was like shaving off at least two years of progress in a week. If it happens again I think I’ll check in with my doctor. Thanks for replying.
[/quote]
Don’t go for max reps all the time. Yes… I know that was already said.
[quote]captaincalvert wrote:
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.[/quote]
How did the warm up sets go?
I was really sluggish on the lighter sets. My warm-up prior to that felt fine. I’ve had some shoulder issues, but things have been improving, and I didn’t feel anything when working the foam roller and doing mobility work. My diet has been pretty much unchanged for a year or so. It’s not clean enough for bodybuilding purposes, but it has provided me with consistent strength gains throughout the period, most days beyond my expectations.
[quote]captaincalvert wrote:
I was really sluggish on the lighter sets. My warm-up prior to that felt fine. I’ve had some shoulder issues, but things have been improving, and I didn’t feel anything when working the foam roller and doing mobility work. My diet has been pretty much unchanged for a year or so. It’s not clean enough for bodybuilding purposes, but it has provided me with consistent strength gains throughout the period, most days beyond my expectations.[/quote]
Just an off day me thinks. Crappy light sets will mess with your head. I’ve had squat weights that I can do 10 times bury me after 1 rep before.
Chalk it up to experience and dont worry about one session, worry if a whole cycle is off though.
Could it be possible to switch overhead press with incline bench as a main lift? I figured the incline bench it would hit your chest more and help with regular bench while it still hits your shoulders pretty well also.
[quote]Vladamir wrote:
Could it be possible to switch overhead press with incline bench as a main lift? I figured the incline bench it would hit your chest more and help with regular bench while it still hits your shoulders pretty well also. [/quote]
No.
[quote]Vladamir wrote:
Could it be possible to switch overhead press with incline bench as a main lift? I figured the incline bench it would hit your chest more and help with regular bench while it still hits your shoulders pretty well also. [/quote]
Lots of people have done that. But I personally think the press helps my bench more than incline.
@captaincalvert: Everyone has bad days. I had a day that was ME deadlift one time when my max was around 455. I could only barely pull 405. It happens. That’s the only time that its happened that bad for me. No real idea why. Just happens. Don’t stress unless it persist
[quote]anonymous_burn wrote:
[quote]Vladamir wrote:
Could it be possible to switch overhead press with incline bench as a main lift? I figured the incline bench it would hit your chest more and help with regular bench while it still hits your shoulders pretty well also. [/quote]
No.[/quote]
Why not?
[quote]Vladamir wrote:
[quote]anonymous_burn wrote:
[quote]Vladamir wrote:
Could it be possible to switch overhead press with incline bench as a main lift? I figured the incline bench it would hit your chest more and help with regular bench while it still hits your shoulders pretty well also. [/quote]
No.[/quote]
Why not? [/quote]
A. Because the program’s written the way it is for a reason. You probably aren’t stronger or more experienced than Jim Wendler, so maybe you should just do what the program says.
B. Because they don’t do the same thing. No shit the incline bench would hit your upper chest more, that’s the idea with bench press, but it’s not the idea with OHP.
"You can lift more weight with the Bench Press than with the Overhead Press. But the Overhead Press has many benefits over the Bench Press. Some examples:
Full Body. The Overhead Press works your body as one piece. Your trunk & legs stabilize the weight while your shoulders, upper-chest & arms press the weight overhead.
Builds Muscle. Abs & back stabilize the weight. Shoulders, upper-chest & triceps press the weight overhead. The Overhead Press builds the physique of old-time strongman like Eugen Sandow.
Healthy Shoulders. The Bench Press works your front shoulders more than your back shoulders. The Overhead Press works all shoulder heads equally. Alternating the Overhead Press with the Bench Press minimizes risks of shoulder injuries caused by muscle imbalances."
[quote]anonymous_burn wrote:
[quote]Vladamir wrote:
[quote]anonymous_burn wrote:
[quote]Vladamir wrote:
Could it be possible to switch overhead press with incline bench as a main lift? I figured the incline bench it would hit your chest more and help with regular bench while it still hits your shoulders pretty well also. [/quote]
No.[/quote]
Why not? [/quote]
A. Because the program’s written the way it is for a reason. You probably aren’t stronger or more experienced than Jim Wendler, so maybe you should just do what the program says.
B. Because they don’t do the same thing. No shit the incline bench would hit your upper chest more, that’s the idea with bench press, but it’s not the idea with OHP.
"You can lift more weight with the Bench Press than with the Overhead Press. But the Overhead Press has many benefits over the Bench Press. Some examples:
Full Body. The Overhead Press works your body as one piece. Your trunk & legs stabilize the weight while your shoulders, upper-chest & arms press the weight overhead.
Builds Muscle. Abs & back stabilize the weight. Shoulders, upper-chest & triceps press the weight overhead. The Overhead Press builds the physique of old-time strongman like Eugen Sandow.
Healthy Shoulders. The Bench Press works your front shoulders more than your back shoulders. The Overhead Press works all shoulder heads equally. Alternating the Overhead Press with the Bench Press minimizes risks of shoulder injuries caused by muscle imbalances."[/quote]
I’m sorry, but…what? You still have to stabilize with your abs and back in an incline press. You can still get leg drive in an incline as well. Incline press works the exact same muscles as an overhead press but from a slightly different angle. I have NEVER done any pressing movement where I felt it the posterior head of my deltoids. You balance your bench pressing and overhead pressing with back work, specifically rows, pullups, rear delt flys, and facepulls.
5/3/1 works with floor presses and barbell rows. I’m sure it works just as well with incline press.
You can’t replace OHP with incline bench in a program because they aren’t the same thing and don’t work the same muscles the same way. There, I said it shorter.
[quote]anonymous_burn wrote:
You can’t replace OHP with incline bench in a program because they aren’t the same thing and don’t work the same muscles the same way. There, I said it shorter.[/quote]
They aren’t the same thing but they both shift the load more onto the anterior deltoid (though the ohp does this a little more). I can understand not replacing an OHP with a decline bench, but saying that you can’t use an incline instead of an OHP is just silly, especially if you are doing an incline with a relatively high incline. The whole purpose is to stress the deltoids and triceps in a different way and you are doing just that. Is it the best option? Probably not for a lot of people, but I’m sure it’s do able. Sumo deadlifts and conventional deadlifts don’t stress the same muscles the same way but you can still use them interchangeably to increase your pull. Another example would be box squats vs free squats, or squats with a straight bar vs squats with a cambered bar or SSB.
If he wants to try replacing OHP with incline then he should give it a shot for a few cycles and see if it helps. To spare Jim, that guy should probably NOT be saying he is doing 5/3/1 at that time though since he isn’t following the program to a T.
[quote]anonymous_burn wrote:
[quote]Vladamir wrote:
[quote]anonymous_burn wrote:
[quote]Vladamir wrote:
Could it be possible to switch overhead press with incline bench as a main lift? I figured the incline bench it would hit your chest more and help with regular bench while it still hits your shoulders pretty well also. [/quote]
No.[/quote]
Why not? [/quote]
A. Because the program’s written the way it is for a reason. You probably aren’t stronger or more experienced than Jim Wendler, so maybe you should just do what the program says.
[/quote]
Been doing the 5-3-1 program for a few months good results but not sure my assistance work and my conditioning are correct. So here is what I do let me know any feedback
Mon- warm up, Chest Press 5-3-1, Chest press 50% 5x10, Rows 50% 5x10, Croc rows 5x10 (as heavy as I can do)
Heavy conditioning later in day, Interval training body weight or light weights
Tue- Warm up, Squat 5-3-1, Squat 50% 5x10, Leg curl 50% 5x10, Calf raises 5x10 50%
LISS 45min
Wed- (shoulder rehab routine) warm up, ohp 5-3-1, ohp 50% 5x10, Chin ups 5x10, shrugs 5x10 (heavy as I can)
Heavy cond work same as mon
Thurs- warm up, DL 5-3-1, DL 50% 5x10, GM 5x10 50%, Lunges 5x10, Hanging leg raises 5x20
LISS 45min
Fri- Glam muscle day just arms, calves, abs run 4 miles or do Heavy Con work depends on shit
Sat & Sun chill Im still a bit active with construction work or Landscaping
[quote]thehebrewhero wrote:
Been doing the 5-3-1 program for a few months good results but not sure my assistance work and my conditioning are correct. So here is what I do let me know any feedback
Mon- warm up, Chest Press 5-3-1, Chest press 50% 5x10, Rows 50% 5x10, Croc rows 5x10 (as heavy as I can do)
Heavy conditioning later in day, Interval training body weight or light weights
Tue- Warm up, Squat 5-3-1, Squat 50% 5x10, Leg curl 50% 5x10, Calf raises 5x10 50%
LISS 45min
Wed- (shoulder rehab routine) warm up, ohp 5-3-1, ohp 50% 5x10, Chin ups 5x10, shrugs 5x10 (heavy as I can)
Heavy cond work same as mon
Thurs- warm up, DL 5-3-1, DL 50% 5x10, GM 5x10 50%, Lunges 5x10, Hanging leg raises 5x20
LISS 45min
Fri- Glam muscle day just arms, calves, abs run 4 miles or do Heavy Con work depends on shit
Sat & Sun chill Im still a bit active with construction work or Landscaping[/quote]
Looks good to me.