[quote]florelius wrote:
I am running something very similar at the moment and it works great, the only thing I would change if I where to use your plan is to either add a upperbody-pulling movement to balance out the pressing, or to swap out dbpress with a tricep movement. In essence meaning that I would do as many movements that involves upperback as I would do movements that involves chest/front delts. [/quote]
I did think of that, but I have a bad shoulder and Im already doing rehab in the form of band facepulls and rear lat raises, I do both 3x20, do you think thats enough upperback work?
Mon - A + hills
Wed - rehab + hills
Fri - B + Hills
I also foam roll and static stretch legs, hips, pec and shoulders for 30 min twice a week
BTW, Thanks for the imput. [/quote]
Well if you have a bad shoulder it is even more important. What you can do is to do the facepulls and rear raises as part of your warm up or after the regular weight training every time you train + on weds when you run hills. I think that will be good for your shoulders
When it comes to upperback the more the better is the name of the game.
[quote]florelius wrote:
I am running something very similar at the moment and it works great, the only thing I would change if I where to use your plan is to either add a upperbody-pulling movement to balance out the pressing, or to swap out dbpress with a tricep movement. In essence meaning that I would do as many movements that involves upperback as I would do movements that involves chest/front delts. [/quote]
I did think of that, but I have a bad shoulder and Im already doing rehab in the form of band facepulls and rear lat raises, I do both 3x20, do you think thats enough upperback work?
Mon - A + hills
Wed - rehab + hills
Fri - B + Hills
I also foam roll and static stretch legs, hips, pec and shoulders for 30 min twice a week
BTW, Thanks for the imput. [/quote]
Well if you have a bad shoulder it is even more important. What you can do is to do the facepulls and rear raises as part of your warm up or after the regular weight training every time you train + on weds when you run hills. I think that will be good for your shoulders
When it comes to upperback the more the better is the name of the game.
[/quote]
I agree with this. Personally, I do a 10-15 minute stretching/dynamic warmup twice a day, and 20 band pull aparts are part of it. So, 40 pull aparts a day, in addition to the chins, rows, and stuff I do in the gym.
What I would do, is keep everything the same as you have it, and just do a few sets of pull aparts each day.
I just wanted to say I am now the proud owner of “531 for powerlifting” and am almost done reading it and I am pleased with the content, will probably re-read it the upcomming week. Also there are som kick ass lines in there that made me laugh out loud.
Ps. I think I am going to use the 3/5/1 variation for non-competitiv lifters in june to establish some true 1rm`s. ( there are some weights I want to touch before the summer and this variation seems perfect for that )
Thanks Jim for the good read and hope you use the 19.9 bucks on something awesome ( totally nut-hugging )
This upcoming week is deload week. I am technically running the BBB (sometimes I can’t do the 5x10 in full, but I run some variation). I was just wondering if I can warm up, do the 5x10 sets, and then the 5/3/1 sets for the deload. I think this will make the 5/3/1 sets a little bit more challenging.
Second question regarding the chinups between the sets: how much do you guys go? I’ve been having shoulder issues as well. But I can only do about 5 or so pullups per set. The last thing I wanna do is hurt the performance of my 5/3/1 sets trying to get in more reps.
[quote]IFlashBack wrote:
Hey guys I just have a couple of questions.
This upcoming week is deload week. I am technically running the BBB (sometimes I can’t do the 5x10 in full, but I run some variation). I was just wondering if I can warm up, do the 5x10 sets, and then the 5/3/1 sets for the deload. I think this will make the 5/3/1 sets a little bit more challenging. [/quote]
Why do you want to make a deload more challenging? I also think that you’re supposed to deload the 5x10 as well. The recommendations being either 3x10 or 5x5 at the usual percentages.
[quote]
Second question regarding the chinups between the sets: how much do you guys go? I’ve been having shoulder issues as well. But I can only do about 5 or so pullups per set. The last thing I wanna do is hurt the performance of my 5/3/1 sets trying to get in more reps.
Thanks [/quote]
I do ‘enough’ chins. The exact number depends on how I’m feeling but it’s always at least 2-3 reps shy of failure. If you think it might be affecting your 5/3/1 sets then have you tried doing the chins inbetween your warm ups then band pull-aparts inbetween 5/3/1 sets?
[quote]IFlashBack wrote:
Hey guys I just have a couple of questions.
This upcoming week is deload week. I am technically running the BBB (sometimes I can’t do the 5x10 in full, but I run some variation). I was just wondering if I can warm up, do the 5x10 sets, and then the 5/3/1 sets for the deload. I think this will make the 5/3/1 sets a little bit more challenging.
Second question regarding the chinups between the sets: how much do you guys go? I’ve been having shoulder issues as well. But I can only do about 5 or so pullups per set. The last thing I wanna do is hurt the performance of my 5/3/1 sets trying to get in more reps.
Thanks [/quote]
First, if you cant get the full 5x10, the weight is too high. I’ve messed around with different percentages and rep schemes after my 5/3/1, but you can’t really call it BBB any more.
Second, I agree with the previous poster, the point of a deload is to deload. Don’t look for ways to make it challenging, it is supposed to be a break.
Third, chins between sets: I feel like a good/simple rule of thumb to follow is to match your pressing movements with chins/rows. For instance if you do 225x10 on bench, and you weigh about 225, match that bench set with chins rep for rep. Not saying you have to math out all your chins, but I think it’s a very, very good idea to keep your back work even with your pressing.
Coincidentally, this may fix your shoulder issues all by itself.
[quote]IFlashBack wrote:
Hey guys I just have a couple of questions.
This upcoming week is deload week. I am technically running the BBB (sometimes I can’t do the 5x10 in full, but I run some variation). I was just wondering if I can warm up, do the 5x10 sets, and then the 5/3/1 sets for the deload. I think this will make the 5/3/1 sets a little bit more challenging.
Second question regarding the chinups between the sets: how much do you guys go? I’ve been having shoulder issues as well. But I can only do about 5 or so pullups per set. The last thing I wanna do is hurt the performance of my 5/3/1 sets trying to get in more reps.
Thanks [/quote]
I will echo what others have said about deload week. I know it’s psychologically difficult to go into the gym and lift absolutely light weights. But it is what it is and you will have to deload! Believe me, I used to skip deload week. It didn’t take long before my strength gain diminished. I began taking my deload week seriously and I am beginning to see improvement again. Additionally, I’m also more refreshed at every workout.
Chin-ups between exercises is a good advise but I lose focus when I do that. Instead, I just do chin ups everyday. That’s the perk of having a pull-up bar at home! I spread sets of 10 throughout the day and perform them every day.
Hi everyone. I have been thinking of starting 5/3/1 recently, and I think I’m finally going to do it. I just don’t know how I should set up my training, so I wanted some opinions, how is this?
Saturday
Deadlift 5/3/1
RDL 3x6-8 (ramped)
Leg Raises 4xfailure
The assistance, is it okay? I want to focus on abs, triceps and hamstrings, they’re my weak body parts. Are there better exercises or set/rep schemes i could use to make these muscles stronger?
what do you people think about adding a bent over row day? in which you use the 5/3/1 percentages for bent over row(barbell) you would then also take out the back exercises from bench and military press day and insert them into your bent over row day.
[quote]ultralars wrote:
what do you people think about adding a bent over row day? in which you use the 5/3/1 percentages for bent over row(barbell) you would then also take out the back exercises from bench and military press day and insert them into your bent over row day.
[/quote]
I wouldnt add whole new extra day at all, I do pendlay rows with 5/3/1 sets/reps style and percentages with.
When ive done the last +reps set i drop the weight back to same with first set was do second “allout set”, you could give it a go and see how it works, mine is on bench day but done see why not do it on either upperbody day.
hey guys got a question… been doing 531 for a while now and its been great.
a few weeks ago it was my birthday and i decided to go for maxes the whole week with deads squats and bench
just as a challenge to myself. it also fell on 1+ week so i thought why not. i hit PR’s in all my main lifts which was awesome. the week after i went on a 10 day vacation but was able to train maybe 4 times out of the 10 days but nothing crazy. i used this week as sort of a deload week from all my lifts. when i came back i went through my normal 531 cycles but noticed that my bench really suffered. (squat and deads were no problem)
the weights felt heavy and what i normally got 10 reps with on the 5+ day, i only got 3. i figured my body was just tired from the travel but 2 weeks from then its still the same. slightly better but not the same. how would you guys suggest i approach this problem? i was thinking of backing off and using the weight of 1 or 2 cycles prior to my current. any help would be appreciated thanks!
Wow, just got through all 5 threads. Really great community you guys have here. Going on vacation next week and going to start 5/3/1 after that.
I know this might sounds a little crazy, but I’m going to follow the program as written for a few years. At most I will switch it up every 3 months by rotating the assistance. BBB, Triumvirate, SST, BBB Challenge, Conditioning Emphasis… Thats as fancy as I get
If all goes well I should be totaling ~1500 in 2 years time. Looking forward to it.
See you guys in a few months when my numbers are up.
[quote]halamadrid09 wrote:
hey guys got a question… been doing 531 for a while now and its been great.
a few weeks ago it was my birthday and i decided to go for maxes the whole week with deads squats and bench
just as a challenge to myself. it also fell on 1+ week so i thought why not. i hit PR’s in all my main lifts which was awesome. the week after i went on a 10 day vacation but was able to train maybe 4 times out of the 10 days but nothing crazy. i used this week as sort of a deload week from all my lifts. when i came back i went through my normal 531 cycles but noticed that my bench really suffered. (squat and deads were no problem)
the weights felt heavy and what i normally got 10 reps with on the 5+ day, i only got 3. i figured my body was just tired from the travel but 2 weeks from then its still the same. slightly better but not the same. how would you guys suggest i approach this problem? i was thinking of backing off and using the weight of 1 or 2 cycles prior to my current. any help would be appreciated thanks![/quote]
One thing you could do is to take your last weeks top set in press and bench and plug them into the formula and get a new estimated max and a new tm. Then you atleast will work with a tm thats based on your current strenght levels.
Hey guys. First, I want to say that this program is awesome. I was doing it about a year ago before an Achilles tear, and am beginning to get back to it. I just finished my second cycle, and already have been making great gains.
I just wanted to see if anyone sees any issues with the set up I’m doing (over thinking I’m sure, but I’d still like the opinions.)
Monday:
5/3/1 Military Press
BBB Military Press
Barbell Shrugs
Tuesday:
5/3/1 Deadlift
Kroc Rows
Lat Pulldown
Thursday:
5/3/1 Bench Press
BBB Bench Press
Cable Flys
Friday:
5/3/1 Squats
Straight Legged Deadlifts
Leg Press (single leg)
I also do Achilles/calf strengthening on my weak leg every session.
I don’t do BBB on lower body days because the reps tend to hurt my Achilles.
I don’t do chinups/pullups because I’m a fat ass, and can’t yet, but I’m working on it.
You said you’re making great gains, so just keep doing it. But if you want a few suggestions theres a few different things you could do with it. Say swap pulldowns with shrugs, add a quad dominant exercise on DL day(front squats/lunge variation), and do rows on bench day. Again though, its a good routine and you’ve chosen good assistance.
I recently started lifting again after a 2 year lay off (1st year i took up distance running, and the following i just bummed)
Took a few weeks to re calibrate my CNS and body and then started 5/3/1 with the rough maxes i got during the recalibration. I more or less ripped off the triumvirate template, would like to know if its good to go
Day 1
Overhead Press 5/3/1
Kroc Rows
Dips BW 5x10
Day 2
Deadlift 5/3/1
Good Morning 5x10
Decline Situp 5x10
Day 3
Bench Press 5/3/1
Kroc Rows
DB Incline Press (neutral grip) 5x10
Day 4
Zercher Squat 5/3/1 ← no squat rack in gym
Walking Lunges BW (50ft)
Back Extensions BW+15kg 5x10
Pulldowns 5x10
bummed about the squat, theres no squat rack and im not trained enough with the clean to front squat.
kroc rows i just pull until i hit 25 reps with both hands and move on to the next 'bell
pulldowns coz we dont have any bar to chin on
only been through 2 cycles, but i definitely see progress. i like how 5/3/1 progresses from high reps to low: it gives me the impression im building a muscular base to handle heavy CNS taxing shit later
