[quote]Steel Nation wrote:
[quote]panzerfaust wrote:
[quote]Steel Nation wrote:
Everyone here needs to check Wendler’s site for High Frequency 5/3/1. Looks awesome.[/quote]
Can’t spot it?[/quote]
http://www.jimwendler.com/wp-content/uploads/2012/12/frequencyproject.pdf[/quote]
Cheers, man. Looks amazing! Something I will try when more experienced. I look forward to seeing some people around here logging it.
awesome, I did almost the same thing naturally with 5/3/1 a few months ago and had great results. It’ll be nice to do that again but with better planning. I’m starting this in Jan and will keep my log updated
jk started it now
I’m rather disappointed with the progress on my bench press on this program. I started it in september and was able to bench 75 kgs x 3, and now my max is 85 kgs. It seems like I’m stronger at doing reps thought, as i can do 70 kgs for 8-9 reps. My thoughts about this is that I simply need to bench more. 15 minutes a week wont do it.
Would adding bench presses on overhead press day work? Lets say doing something like 4 sets of 6 reps with 65% of 1rm, which would be same weight used first set on the 3x5 week. Currently I’m doing dips as assistance exercise after overhead presses. I find it to be a good exercise for building chest and triceps, but doesn’t have that much carryover to the bench press.
Oh, and my diet doesn’t sucks. I’ve added more kilos to my bodyweight than bench press max in fact.
[quote]matias95 wrote:
I’m rather disappointed with the progress on my bench press on this program. I started it in september and was able to bench 75 kgs x 3, and now my max is 85 kgs. It seems like I’m stronger at doing reps thought, as i can do 70 kgs for 8-9 reps. My thoughts about this is that I simply need to bench more. 15 minutes a week wont do it.
Would adding bench presses on overhead press day work? Lets say doing something like 4 sets of 6 reps with 65% of 1rm, which would be same weight used first set on the 3x5 week. Currently I’m doing dips as assistance exercise after overhead presses. I find it to be a good exercise for building chest and triceps, but doesn’t have that much carryover to the bench press.
Oh, and my diet doesn’t sucks. I’ve added more kilos to my bodyweight than bench press max in fact. [/quote]
There is no rush, if you follow the progression untill you stall out you are probably going to be alot stronger then, than what you where at the beginning of the program. If you want a program that increases your bench with alot in a short amount of time, then 5/3/1 is not what you are looking for since its all about slow and steady progression over the long haul. Also if you are now able to do 8-9 reps at 70kg compared to 3 reps at 75kg when you started, that is a foolproof sign that you have made some progress. Again dont stress it and just let the program do its thing. I am confident that you will be able to do reps at 85kg before you stall out and that would be great progress.
Hope that was any helpfull.
I will finish my first cycle tomorrow. Excited to add weight and start the next round.
[quote]RonSwanson wrote:
I will finish my first cycle tomorrow. Excited to add weight and start the next round.[/quote]
You should create a log here if you haven’t yet. I saw you did the smolovs recently. I’m finishing my last day today of doing smolov base and smolov jr. Its been rough but hopefully it will get me out of my bench funk.
I did 5 cycles of 531 leading up to my last meet and made nice gains except on the bench. My advice would be not to screw with it much. While I think my bench responds better to volume, I think I was my own worst enemy trying to many different things with it instead of keeping a simple template. Probably could have made better progress if I just did the BBB with bench.
[quote]MightyMouse17 wrote:
[quote]RonSwanson wrote:
I will finish my first cycle tomorrow. Excited to add weight and start the next round.[/quote]
You should create a log here if you haven’t yet. I saw you did the smolovs recently. I’m finishing my last day today of doing smolov base and smolov jr. Its been rough but hopefully it will get me out of my bench funk.
I did 5 cycles of 531 leading up to my last meet and made nice gains except on the bench. My advice would be not to screw with it much. While I think my bench responds better to volume, I think I was my own worst enemy trying to many different things with it instead of keeping a simple template. Probably could have made better progress if I just did the BBB with bench. [/quote]
Makes sense. My squat and bench really haven’t been improving, so I’m hoping that keeping it simple with the 5/3/1 will get me back on the right track.
[quote]florelius wrote:
[quote]matias95 wrote:
I’m rather disappointed with the progress on my bench press on this program. I started it in september and was able to bench 75 kgs x 3, and now my max is 85 kgs. It seems like I’m stronger at doing reps thought, as i can do 70 kgs for 8-9 reps. My thoughts about this is that I simply need to bench more. 15 minutes a week wont do it.
Would adding bench presses on overhead press day work? Lets say doing something like 4 sets of 6 reps with 65% of 1rm, which would be same weight used first set on the 3x5 week. Currently I’m doing dips as assistance exercise after overhead presses. I find it to be a good exercise for building chest and triceps, but doesn’t have that much carryover to the bench press.
Oh, and my diet doesn’t sucks. I’ve added more kilos to my bodyweight than bench press max in fact. [/quote]
There is no rush, if you follow the progression untill you stall out you are probably going to be alot stronger then, than what you where at the beginning of the program. If you want a program that increases your bench with alot in a short amount of time, then 5/3/1 is not what you are looking for since its all about slow and steady progression over the long haul. Also if you are now able to do 8-9 reps at 70kg compared to 3 reps at 75kg when you started, that is a foolproof sign that you have made some progress. Again dont stress it and just let the program do its thing. I am confident that you will be able to do reps at 85kg before you stall out and that would be great progress.
Hope that was any helpfull.
[/quote]
A few things here, first if you have added 10kgs of bodyweight but less than 10kgs to your bench in ~3 months then it seems that either:
a) you added a lot more fat than muscle
b) your bench form sucks
If you want to add more bench work then do 5x10 @50% as assistance after OHP and on bench day do a pyramid of sets, so on 5’s week do
65% x 5
75% x 5
85% x 5+
75% x 5
65% x 5+
Also how is your back training? Strong lats = strong bench
[quote]roon12 wrote:
A few things here, first if you have added 10kgs of bodyweight but less than 10kgs to your bench in ~3 months then it seems that either:
a) you added a lot more fat than muscle
b) your bench form sucks
If you want to add more bench work then do 5x10 @50% as assistance after OHP and on bench day do a pyramid of sets, so on 5’s week do
65% x 5
75% x 5
85% x 5+
75% x 5
65% x 5+
Also how is your back training? Strong lats = strong bench
[/quote]
I was maybe exaggerating about bodyweight gains, but the point is that I have added some muscle. I was 80 and now im 86 kgs, and I’m still pretty lean. And my benchform would definitely get better if I benched more frequently. It feels pretty good though, I’ve worked a lot on improving it.
I like that pyramid set idea. Should do that as well as bench after OHP. My lats aren’t too weak, I did 8 pull-ups with 15 kgs weight added a while ago. Honestly I don’t understand how the lats make a stronger bench though. Thank you for your answers.
[quote]roon12 wrote:
Also how is your back training? Strong lats = strong bench
[/quote]
How does strong lats = strong bench? I can understand stronger lats have carryover for OHP, but how so for benching?
[quote]Doh wrote:
How does strong lats = strong bench? I can understand stronger lats have carryover for OHP, but how so for benching?[/quote]
From what I’ve read, my understanding is that this mainly applies to the equipped bench, with the upper back being more important raw. In general though I suppose more back mass can help protect your shoulders. I do close grip, which I feel can benefit from bigger lats in the same way the OHP can.
[quote]MightyMouse17 wrote:
From what I’ve read, my understanding is that this mainly applies to the equipped bench, with the upper back being more important raw. In general though I suppose more back mass can help protect your shoulders. I do close grip, which I feel can benefit from bigger lats in the same way the OHP can. [/quote]
That’s what I thought too, stronger lats in bench apply more towards the equipped lifters. I believe a stronger shoulder has a better carry over to bench though.
[quote]Doh wrote:
[quote]MightyMouse17 wrote:
From what I’ve read, my understanding is that this mainly applies to the equipped bench, with the upper back being more important raw. In general though I suppose more back mass can help protect your shoulders. I do close grip, which I feel can benefit from bigger lats in the same way the OHP can. [/quote]
That’s what I thought too, stronger lats in bench apply more towards the equipped lifters. I believe a stronger shoulder has a better carry over to bench though.[/quote]
Long time reader, first time poster…
IMO, a strong upper back AND strong lats will improve your bench. The lats help you stay tight throughout the BP. I know we’ve all been to that point in the bottom of our BP, and were just flattened by a weight. Now either it was way too much weight to begin with, or you have weak lats and/or upper back, and couldn’t stay tight. Probably a mixture of both. I agree in that shoulders probably play a much bigger role in raw benching, but I wouldn’t neglect the lats. Lats are part of the foundation of your set up, along with the upper back. Jim even suggests doing chins between every pressing movement. Basically every program out there, except maybe Sheiko (but even then your doing a shit ton of deadlifting)recommends tons of rowing to hit the lats and upper back. But in the end, do what you feel works for you. Add in more lat work and see if it helps.
[quote]MightyMouse17 wrote:
[quote]RonSwanson wrote:
I will finish my first cycle tomorrow. Excited to add weight and start the next round.[/quote]
You should create a log here if you haven’t yet. I saw you did the smolovs recently. I’m finishing my last day today of doing smolov base and smolov jr. Its been rough but hopefully it will get me out of my bench funk.
I did 5 cycles of 531 leading up to my last meet and made nice gains except on the bench. My advice would be not to screw with it much. While I think my bench responds better to volume, I think I was my own worst enemy trying to many different things with it instead of keeping a simple template. Probably could have made better progress if I just did the BBB with bench. [/quote]
Agreed on the dont screw with adding too much stuff. I had really good gains on 5-3-1 as long as I stuck to repping out, and basic barbell assistance exercises (5x10) for reps, or leg press. Snatch grip deads, leg presses, high bar squats, cg bench, incline bench, kroc rows, pullups.
Once I started fucking around with singles (too much probably), and trying to do too much at once in assistance excercises I regressed. My squat is now lower than almost a year ago. So, yeah, dont make that mistake. Take your time, sub max weights, make sure every rep is perfect and stick to high rep basics for assistance.
[quote]666Rich wrote:
[quote]MightyMouse17 wrote:
[quote]RonSwanson wrote:
I will finish my first cycle tomorrow. Excited to add weight and start the next round.[/quote]
You should create a log here if you haven’t yet. I saw you did the smolovs recently. I’m finishing my last day today of doing smolov base and smolov jr. Its been rough but hopefully it will get me out of my bench funk.
I did 5 cycles of 531 leading up to my last meet and made nice gains except on the bench. My advice would be not to screw with it much. While I think my bench responds better to volume, I think I was my own worst enemy trying to many different things with it instead of keeping a simple template. Probably could have made better progress if I just did the BBB with bench. [/quote]
Agreed on the dont screw with adding too much stuff. I had really good gains on 5-3-1 as long as I stuck to repping out, and basic barbell assistance exercises (5x10) for reps, or leg press. Snatch grip deads, leg presses, high bar squats, cg bench, incline bench, kroc rows, pullups.
Once I started fucking around with singles (too much probably), and trying to do too much at once in assistance excercises I regressed. My squat is now lower than almost a year ago. So, yeah, dont make that mistake. Take your time, sub max weights, make sure every rep is perfect and stick to high rep basics for assistance.
[/quote]
Thanks. I was starting to get a little cheeky with my assistance work, probably doing too much volume of exercises that were redundant (e.g. pullups AND pulldowns on deadlift day).
[quote]666Rich wrote:
Agreed on the dont screw with adding too much stuff. I had really good gains on 5-3-1 as long as I stuck to repping out, and basic barbell assistance exercises (5x10) for reps, or leg press. Snatch grip deads, leg presses, high bar squats, cg bench, incline bench, kroc rows, pullups.
[/quote]
Agreed!!
I am starting cycle 3 this coming Sunday. I’ve had what I would call ‘significant’ gains across the board. I am doing a very basic 5/3/1 +BBB, started with 50% for BBB, uped that to 55% at cycle 2, and will up it to 60% in the near future.
Keys to success on this…
Honestly, I was a bit taken back at my progress. My bench numbers for the first and second cycles, just the + lifts:
Cycle 1
Cycle 2
All of the main 4 lift results are similar…
Gotta go eat… later !
GL keep at it.
I’ve a question for those devoted to the system:
I’m in charge of soldiers, which is a new experience for me. I never thought I’d be good at it, but all of a sudden I find myself caring about someone else’s livelihood more than my own.
I don’t give a shit how they do on their PT test as long as they pass, I just want them to survive when they go downrange so they can get home. I’ve got them doing pretty basic strength training for the most part, the agile 8 for mobility, and interval runs to keep up with the 2 mile requirement. Some of them don’t get it, though, and think I’m detracting from the Army’s bigger picture of fitness and the warfighter.
What’s the best 5/3/1 template for someone who is forced to run 3 times a week, and do pushups and situps to muscle failure? Oh, and what the hell do I do here? How do you convince someone that a lack of strength is the worst weakness? I’m fucking sick of trying to save lives when everyone’s ready to run at a 7 minute mile pace into oncoming fire.
Can the pushups and situps be incorporated into the exercise routine? If so then there’s an assistance exercise template that has only bodyweight exercises:
Only ones I can see being an issue are the GHR and possibly the dips & hanging leg raises. Improvement is via more reps or sets.
As for your last question, knowing nothing about the army, perhaps make them drag/carry a buddy of equal weight for some distance? Easy to set up a realistic scenario, buddy’s been shot and need to get him to cover or something.
[quote]Ambugaton wrote:
I’ve a question for those devoted to the system:
I’m in charge of soldiers, which is a new experience for me. I never thought I’d be good at it, but all of a sudden I find myself caring about someone else’s livelihood more than my own.
I don’t give a shit how they do on their PT test as long as they pass, I just want them to survive when they go downrange so they can get home. I’ve got them doing pretty basic strength training for the most part, the agile 8 for mobility, and interval runs to keep up with the 2 mile requirement. Some of them don’t get it, though, and think I’m detracting from the Army’s bigger picture of fitness and the warfighter.
What’s the best 5/3/1 template for someone who is forced to run 3 times a week, and do pushups and situps to muscle failure? Oh, and what the hell do I do here? How do you convince someone that a lack of strength is the worst weakness? I’m fucking sick of trying to save lives when everyone’s ready to run at a 7 minute mile pace into oncoming fire. [/quote]
The template Jim suggests for athletes in in-season might be something to consider.
Day1:
Squat: 5/3/1.
Bench: 5/3/1.
Day2:
DL: 5/3/1.
OHP: 5/3/1.
For assistence rows, chins and perhaps some rear delt and curls would be enough if they do alot of stuff outside the weightroom.
Here is the article I got this from:
Hope that was any help and good luck.