Remember… Slow and steady. Wake up in 2 years with those goals in your rear view mirror.
How did I not know about this thread?
531 vets, I started the BBB template last cycle. It seems to be working for everything except the deadlift. Others have expressed dissatisfaction with high rep deadlifts. Here’s my question: would you recommend replacing the assistance 5 x 10 with a different exercise that focuses on the posterior chain (ie the glute ham raise), or replace it with lower volume, higher intensity sets of the deadlift itself?
Thanks in advance.
5 x 10 good mornings
Or you could do a lighter variation of the deadlift like snatch grip/deficits. Snatch grip would probably have your upper back on fire after 5 sets.
[quote]MightyMouse17 wrote:
5 x 10 good mornings
Or you could do a lighter variation of the deadlift like snatch grip/deficits. Snatch grip would probably have your upper back on fire after 5 sets.
[/quote]
Good call. Thank you.
I’ve just started doing 5/3/1 for squats and deadlifts this week after having taken a few months off of squatting in order to concentrate more on my deadlift. I’ve now established a new max baseline and am ready to use a periodised programme once again for both lifts.
I’m pretty excited about this programme and hope to share some of my results with you here. Right now my only reflection from my first week is that deadlifting heavy for 5+ reps sucks after you’ve only been lifting heavy singles for the good part of three months. Ugh.
[quote]MightyMouse17 wrote:
5 x 10 good mornings
Or you could do a lighter variation of the deadlift like snatch grip/deficits. Snatch grip would probably have your upper back on fire after 5 sets.
[/quote]
What this guy said - or just do SLDL with VERY light weight.
[quote]Jim Wendler wrote:
[quote]MightyMouse17 wrote:
5 x 10 good mornings
Or you could do a lighter variation of the deadlift like snatch grip/deficits. Snatch grip would probably have your upper back on fire after 5 sets.
[/quote]
What this guy said - or just do SLDL with VERY light weight.[/quote]
Thanks Jim. I’ll give each a try.
In for 5/3/1… +BBB just started last week… let the eating begin…
seriously though, good reads here, lots of variations, my first actual ‘program’.
Game awn!
[quote]Trev71 wrote:
In for 5/3/1… +BBB just started last week… let the eating begin…
seriously though, good reads here, lots of variations, my first actual ‘program’.
Game awn!
[/quote]
You chose a great program for it! I love 5/3/1, to unwholesome levels. Good luck with your goals.
[quote]panzerfaust wrote:
You chose a great program for it! I love 5/3/1, to unwholesome levels. Good luck with your goals.[/quote]
Thanks. I feel as though I have a solid starting base at this point in time…
Q: When starting the 531 training program, on the + reps, what is a standard range that I should feel comfortable with ? in other words, my hitting of 7-8 reps on the 5+ and 3+ training sets, is that about what I should expect or is that a bit low/high? I’m just curious if my weight calculations are solid. Keeping in mind here I am on the ass end of week 2, so I have not had time to build into the program yet…
I want to ensure I am starting out on the right foot… trying to make the absolute best over this next year.
I’ve read guys hitting 10+ reps… makes me wonder if I started a bit high across the board, though, I did the calculations of 90% of my 1rm (and I was honest about my 1rm… shocking, I know)
Thanks…
[quote]Trev71 wrote:
[quote]panzerfaust wrote:
You chose a great program for it! I love 5/3/1, to unwholesome levels. Good luck with your goals.[/quote]
Thanks. I feel as though I have a solid starting base at this point in time…
Q: When starting the 531 training program, on the + reps, what is a standard range that I should feel comfortable with ? in other words, my hitting of 7-8 reps on the 5+ and 3+ training sets, is that about what I should expect or is that a bit low/high? I’m just curious if my weight calculations are solid. Keeping in mind here I am on the ass end of week 2, so I have not had time to build into the program yet…
I want to ensure I am starting out on the right foot… trying to make the absolute best over this next year.
I’ve read guys hitting 10+ reps… makes me wonder if I started a bit high across the board, though, I did the calculations of 90% of my 1rm (and I was honest about my 1rm… shocking, I know)
Thanks…[/quote]
If you are using 90% of your 1rm as your training max you are doing it right. The reason you are not getting 10+ reps on the 5 week can be because you are fast twitch dominant for example or it can be another reason, I am not you so I am only speculating here. Regardless 8-7 reps are alot more than 5-3 reps so you should be able to progress for along time from where you are now. Also you might experience that you get more proficient at banging out rep maxes and therefor you are perhaps getting more reps on the last set in the cycles to come than what you are getting now. I have experienced that myself( that my reps gets higher in a later cycle than they where in cycle 1 )
Just my 2 cents.
[quote]Trev71 wrote:
[quote]panzerfaust wrote:
You chose a great program for it! I love 5/3/1, to unwholesome levels. Good luck with your goals.[/quote]
Thanks. I feel as though I have a solid starting base at this point in time…
Q: When starting the 531 training program, on the + reps, what is a standard range that I should feel comfortable with ? in other words, my hitting of 7-8 reps on the 5+ and 3+ training sets, is that about what I should expect or is that a bit low/high? I’m just curious if my weight calculations are solid. Keeping in mind here I am on the ass end of week 2, so I have not had time to build into the program yet…
I want to ensure I am starting out on the right foot… trying to make the absolute best over this next year.
I’ve read guys hitting 10+ reps… makes me wonder if I started a bit high across the board, though, I did the calculations of 90% of my 1rm (and I was honest about my 1rm… shocking, I know)
Thanks…[/quote]
You probably are just not used to getting the reps, I have had the most success with 5/3/1 when I get a minimum 10 reps on the first 5 week and build from there.
So for example if I got 10 reps on the first cycle, and 4 cycles later I am at 6 I will reset my training maxes, never getting to the prescribed reps in my opinion is the way to go.
Curious if anyone uses the 531 app on their phone? It used to be called Wendlers 531, but is now Big Lifts. Its a pretty handy app, and I’d highly recommend it. Tells you the weight to use for every set including warm ups, and keeps track of all your last sets with an estimated max with them.
We are releasing an official app; we are working with professionals in order to do it correctly.
[quote]Jim Wendler wrote:
We are releasing an official app; we are working with professionals in order to do it correctly.[/quote]
Well that’s the smart thing to do. Hope you aren’t too repulsed by the idea of people having cell phones in the gym though… It really is handy just for keeping track of the numbers. I keep freaking spreadsheets of lifting stuff in my phone. Make sure there’s a big disclaimer telling people to buy the goddamn book though lol. The numbers part of 5/3/1 was the least important thing I got from the book.
[quote]Trev71 wrote:
[quote]panzerfaust wrote:
You chose a great program for it! I love 5/3/1, to unwholesome levels. Good luck with your goals.[/quote]
Thanks. I feel as though I have a solid starting base at this point in time…
Q: When starting the 531 training program, on the + reps, what is a standard range that I should feel comfortable with ? in other words, my hitting of 7-8 reps on the 5+ and 3+ training sets, is that about what I should expect or is that a bit low/high? I’m just curious if my weight calculations are solid. Keeping in mind here I am on the ass end of week 2, so I have not had time to build into the program yet…
I want to ensure I am starting out on the right foot… trying to make the absolute best over this next year.
I’ve read guys hitting 10+ reps… makes me wonder if I started a bit high across the board, though, I did the calculations of 90% of my 1rm (and I was honest about my 1rm… shocking, I know)
Thanks…[/quote]
I have been using Full Body 531 since January 2nd and when I started I was often in the 10-12 range on 55x week, 7-9 range on 33x week, 5-7 range on 53x week.
Now, many cycles down the track, I am happy with reps in the 6-9, 4-6, 2-4 range respectively. For some reason my deadlift 53x reps tend to be higher than the other lifts, but that is my most comfortable of the 4 main lifts.
As long as you have started with an honest/conservative 1RM for each of the lifts, and follow the 90% rule, you will be fine.
And hey, if you stall at any stage, just reset as per the manual instructions.
As for the pirate app, it’s junk. It fucked up the calculations for my training buddy’s lifts for a couple of cycles, and he was too dense to notice.
Notebook, calculator and pen ftw.
[quote]Jim Wendler wrote:
We are releasing an official app; we are working with professionals in order to do it correctly.[/quote]
Nice… I found another app review for 531 where you(or someone claiming to be you) slammed the developers… Good stuff 
Using the Spreadsheat from, Strongjournal.com…
[quote]csulli wrote:
[quote]Jim Wendler wrote:
We are releasing an official app; we are working with professionals in order to do it correctly.[/quote]
Well that’s the smart thing to do. Hope you aren’t too repulsed by the idea of people having cell phones in the gym though… It really is handy just for keeping track of the numbers. I keep freaking spreadsheets of lifting stuff in my phone. Make sure there’s a big disclaimer telling people to buy the goddamn book though lol. The numbers part of 5/3/1 was the least important thing I got from the book.[/quote]
Agreed. Anyone can get the basic routine online, but the books are an entertaining and informative read. Thanks for all you do Jim. Look forward to the app!
Just starting 5/3/1 after SS and playing around for 3 months with stalled lifts and just want to check if I have everything in order choosing exercises and stuff. I usually train 2x a week, with once every 2/3 weeks a third day which I’ll use for some assistance exercises. I am using the Excel sheet by Jon K / Poteto for the % so I guess thats in order.
Day 1:
Squat 5/3/1
Benchpress 5/3/1
Pendlay Row 3x10
Weighted dips 3x10
Day 2:
Deadlift 5/3/1
Military Press 5/3/1
Incline DB press 3x10
Pull ups 5/3/1
Every 2/3 weeks an extra assistance and fun exercises day:
Olympic Squats 3x10
Powerclean 5x5
Snatch grip deadlift 3x10
Some arm work
Power snatches if I get around to it
Just starting 5/3/1 after SS and playing around for 3 months with stalled lifts and just want to check if I have everything in order choosing exercises and stuff. I usually train 2x a week, with once every 2/3 weeks a third day which I’ll use for some assistance exercises. I am using the Excel sheet by Jon K / Poteto for the % so I guess thats in order.
Day 1:
Squat 5/3/1
Benchpress 5/3/1
Pendlay Row 3x10
Weighted dips 3x10
Day 2:
Deadlift 5/3/1
Military Press 5/3/1
Incline DB press 3x10
Pull ups 5/3/1
Every 2/3 weeks an extra assistance and fun exercises day:
Olympic Squats 3x10
Powerclean 5x5
Snatch grip deadlift 3x10
Some arm work
Power snatches if I get around to it