Bump, this thing has been quite too long.
Transitioning soon back to 5/3/1 from Madcow 5x5. After squatting 3x/week for some time now I don’t think I’ll ever go back to any other way, at least for a while. With that said I plan on doing the 5/3/1 full body template with the squat phases. I need to strengthen my back is evident in my “Speed on Squats” thread, so I will be implementing std. back good mornings.
My planned routine:
Monday:
Squat 5/3/1
DB Bench (Pullups between each set)
Bent Over Rows
Std. Back Good Mornings
Arms/Abs
Wed:
Squat following phases percentages
Bench Press 5/3/1 (Pullups between each set)
DB Rows
Friday:
Squat following phases percentages
Deadlift 5/3/1
Shoulder Press 5/3/1
Arms/Abs
Critique please. Also, should I probably add in a hamstring assistance like good mornings, back raises, or leg curls? Since I have been squatting heavily already for sometime do you think I could jump right to phase 2?
For conditioning it’ll be 2-3x/week either on off days or after my workouts. Basically consisting of 400m, 200m, 100m, 50m and hill sprints.
[quote]S C 0 0 Z E wrote:
Transitioning soon back to 5/3/1 from Madcow 5x5. After squatting 3x/week for some time now I don’t think I’ll ever go back to any other way, at least for a while. With that said I plan on doing the 5/3/1 full body template with the squat phases. I need to strengthen my back is evident in my “Speed on Squats” thread, so I will be implementing std. back good mornings.
My planned routine:
Monday:
Squat 5/3/1
DB Bench (Pullups between each set)
Bent Over Rows
Std. Back Good Mornings
Arms/Abs
Wed:
Squat following phases percentages
Bench Press 5/3/1 (Pullups between each set)
DB Rows
Friday:
Squat following phases percentages
Deadlift 5/3/1
Shoulder Press 5/3/1
Arms/Abs
Critique please. Also, should I probably add in a hamstring assistance like good mornings, back raises, or leg curls? Since I have been squatting heavily already for sometime do you think I could jump right to phase 2?
For conditioning it’ll be 2-3x/week either on off days or after my workouts. Basically consisting of 400m, 200m, 100m, 50m and hill sprints.
[/quote]
I just started squatting again two months ago after a disc injury and this is the assistance work I’ve been doing to get my squat back up to speed.
- RDL’s narrow stance (hip width): This seems to really hit the hamstrings well
- Good Mornings (same width as squat stance): Not much more to say about these, awesome
- Walking lunges: Great all around leg workout for me.
I didn’t do these exercises prior to hurting my back but started doing them post-injury and squat is coming back really strong. I’m quickly gaining back the strength I lost and I should be back to where I was soon.
Hey people, since im going to be adding 10lbs to lower body lifts and 5lbs to upper body lifts, my training MAX will eventually pass my actual MAX. Should this be a problem or do i just go on from there with my training MAX alone?
And how do you guys perform you DL’s for MAX reps on the last set? Touch and go or resetting each rep with your hand still on the bar?
Sorry if these qs have already been asked and answered.
[quote]lumbahjack wrote:
Hey people, since im going to be adding 10lbs to lower body lifts and 5lbs to upper body lifts, my training MAX will eventually pass my actual MAX. Should this be a problem or do i just go on from there with my training MAX alone?
And how do you guys perform you DL’s for MAX reps on the last set? Touch and go or resetting each rep with your hand still on the bar?
Sorry if these qs have already been asked and answered.[/quote]
1- that’s called getting stronger.
2- I reset for a second, just long enough to stop the bar on the floor.
[quote]Chris87 wrote:
[quote]lumbahjack wrote:
Hey people, since im going to be adding 10lbs to lower body lifts and 5lbs to upper body lifts, my training MAX will eventually pass my actual MAX. Should this be a problem or do i just go on from there with my training MAX alone?
And how do you guys perform you DL’s for MAX reps on the last set? Touch and go or resetting each rep with your hand still on the bar?
Sorry if these qs have already been asked and answered.[/quote]
1- that’s called getting stronger.
2- I reset for a second, just long enough to stop the bar on the floor.[/quote]
-
What Im asking is, I don’t have to have an actual MAX in my logs beyond that point?
-
Do you have the misfortune of having hex plates like me? Fucking hate them…
[quote]lumbahjack wrote:
[quote]Chris87 wrote:
[quote]lumbahjack wrote:
Hey people, since im going to be adding 10lbs to lower body lifts and 5lbs to upper body lifts, my training MAX will eventually pass my actual MAX. Should this be a problem or do i just go on from there with my training MAX alone?
And how do you guys perform you DL’s for MAX reps on the last set? Touch and go or resetting each rep with your hand still on the bar?
Sorry if these qs have already been asked and answered.[/quote]
1- that’s called getting stronger.
2- I reset for a second, just long enough to stop the bar on the floor.[/quote]
-
What Im asking is, I don’t have to have an actual MAX in my logs beyond that point?
-
Do you have the misfortune of having hex plates like me? Fucking hate them…[/quote]
No not at all, there’s really no point in having an “actual max” written down anyway because your max is going to be increasing all the time.
No thank god! those things suck.
You can still estimate your ‘actual’ max using the rep maxes from your latest wave.
^^^
Thanks. I had forgotten about that part.
Thanks for the help guys.
I’ve been doing Madcow 5x5 for a little more than 2 months now, but will be switching back to 5/3/1 w/ squats 3x/week. Think I could skip phase one or only do one month of it since I am use to squatting 3x/week?
[quote]S C 0 0 Z E wrote:
I’ve been doing Madcow 5x5 for a little more than 2 months now, but will be switching back to 5/3/1 w/ squats 3x/week. Think I could skip phase one or only do one month of it since I am use to squatting 3x/week?[/quote]
The best advice I can give here: If you don’t know for sure, do it as written (Start from phase 1)
My best guess says you would be fine jumping ahead a bit, but if you aren’t sure about that, you may as well do a the program as written by a guy that is most likely smarter than both of us at this stuff.
Now, I’m not familiar with Madcow, so I dunno what kinda squat volume/intensity you are working at, but it should be simple to look at what you are doing there, and which 5/3/1 ‘phase’ its closest to.
Personally, I’m not running 5/3/1 exactly as written anymore, I feel like I have taken away the big picture idea, and can add to it things that I know work for me, and work more specifically on my weaknesses. I wouldn’t recommend doing this unless you are sure of it, and starting on a different phase would be doing that, essentially.
Hopefully that makes sense.
[quote]S C 0 0 Z E wrote:
I’ve been doing Madcow 5x5 for a little more than 2 months now, but will be switching back to 5/3/1 w/ squats 3x/week. Think I could skip phase one or only do one month of it since I am use to squatting 3x/week?[/quote]
Don’t skip a phase. Skip the first deload.
Any of you guys run the Triumvirate w/success? Been doing the BBB, but getting a bit worn down.
[quote]print wrote:
Any of you guys run the Triumvirate w/success? Been doing the BBB, but getting a bit worn down.[/quote]
yep. go ahead and switch it up.
How would one approach the deloads for the full body template with each phases? Especially when you reach 75% to 95%, how would you do the deload week?
[quote]S C 0 0 Z E wrote:
How would one approach the deloads for the full body template with each phases? Especially when you reach 75% to 95%, how would you do the deload week?
[/quote]
Interesting question.
I’ve just started the Full Body Template; tomorrow I will finish the second week of phase one.
My thoughts/plan:
-Wendler instructs you to run each phase for a minimum of two months, before increasing intensity of squatting for each subsequent phase. he never mentions a FBT specific deload, other then the standard 5/3/1 deload.
-I don’t think there is a need for any specific deload to the FBT; I will simply deload for the 5/3/1 routine and continue with the FBT squatting through deload week.
-If I feel fried or rundown when I hit 5/3/1 week 4 during phase 2 or 3 I may revert to the phase 1 percentages for the 5/3/1 deload week.
-Phase 1 FBT squats are really light and I definitely wouldn’t deload them.
Are you already running the template, and do you have a log?? I’d be keen to compare results if so
[quote]panzerfaust wrote:
[quote]S C 0 0 Z E wrote:
How would one approach the deloads for the full body template with each phases? Especially when you reach 75% to 95%, how would you do the deload week?
[/quote]
Interesting question.
I’ve just started the Full Body Template; tomorrow I will finish the second week of phase one.
My thoughts/plan:
-The idea of this template is to squat a lot.
-Wendler instructs you to run each phase for a minimum of two months, before increasing intensity of squatting for each subsequent phase. he never mentions a FBT specific deload, other then the standard 5/3/1 deload.
-I don’t think there is a need for any specific deload to the FBT; I will simply deload for the 5/3/1 routine and continue with the FBT squatting through deload week.
-If I feel fried or rundown when I hit 5/3/1 week 4 during phase 2 or 3 I may revert to the phase 1 squat percentages (ie fucking light) for the 5/3/1 deload week.
-Alternatively, as a preventative measure I guess one could drop the FBT squats entirely on 5/3/1 deload week AFTER every second or third cycle.
-Phase 1 FBT squats are really light and I wouldn’t deload them.
Just my own thoughts of course; Wendler may say something entirely different.
Are you already running the template, and do you have a log?? I’d be keen to compare results if so[/quote]
I’ll probably start a log here in a week or two after I get my maxes.
[quote]dlp wrote:
An important point most people miss is that you are neither limited by or forced to do the 5/10 pound increases. For instance if first cycle you squat 300x 10 on the 5 day and second cycle you add 10 to max and do 307 x 13 you’ve likely improved your max by more than the 10 pound!
[/quote]
this is something I have been wondering approximately myself. I just am finishing my first cycle after some time off lifting. (a few weeks off). I am going on muscle memory so I amended max weights for calculating purposes throughout this first cycle. Now that i am just about to deload, I was thinking of using 3rd week achievement to calculate maxes for the next cycle. Then likely keep it at that for the whole cycle since I have already come back to lifting after the short layoff. Does anyone think this is reasonable?
Edit: oh, and I am keeping a journal in over 35 lifter, Wendler starts about haflway through the journal.
[quote]DeadKong wrote:
[quote]dlp wrote:
An important point most people miss is that you are neither limited by or forced to do the 5/10 pound increases. For instance if first cycle you squat 300x 10 on the 5 day and second cycle you add 10 to max and do 307 x 13 you’ve likely improved your max by more than the 10 pound!
[/quote]
this is something I have been wondering approximately myself. I just am finishing my first cycle after some time off lifting. (a few weeks off). I am going on muscle memory so I amended max weights for calculating purposes throughout this first cycle. Now that i am just about to deload, I was thinking of using 3rd week achievement to calculate maxes for the next cycle. Then likely keep it at that for the whole cycle since I have already come back to lifting after the short layoff. Does anyone think this is reasonable?
Edit: oh, and I am keeping a journal in over 35 lifter, Wendler starts about haflway through the journal.[/quote]
I would keep the weights light, since that is a big part of the program.
Thinking about going back to my usual 4 day split instead of the full body template. Give my hip flexors a little bit of a break to work on their flexibility and easily implement the saftey squat bar.
How’s this look:
Monday - Bench 5/3/1
Incline 5x10
Triceps
Tuesday - Squat 5/3/1
SSB Good Mornings 5x10
Bent Over Rows
Biceps/Abs
Thursday - Shoulder Press 5/3/1
DB Bench 5x10
1 Arm Db Shoulder Press
Triceps
Friday - Deadlift 5/3/1
SSB Squats 5x10
Db Rows
Biceps/Abs