Right ok, that’s even if say I get a silly high number of reps on the 1 set on week 3?
[quote]dcasson2208 wrote:
Right ok, that’s even if say I get a silly high number of reps on the 1 set on week 3?
[/quote]
Yes
[quote]dcasson2208 wrote:
Right ok, that’s even if say I get a silly high number of reps on the 1 set on week 3?
[/quote]
Yeah, it’s not unusual to get massive amounts of reps for the first few cycles.
With my stalled Military, Do I strip it back on weight or what?
[quote]w-a-t-p wrote:
With my stalled Military, Do I strip it back on weight or what?[/quote]
Reset your training max to 90% of what it was when you stalled, or lower.
Has anyone run 5/3/1 using low reps 3-6 on most if not all accessory work. Would it be a bad idea?
[quote]maverick88 wrote:
Has anyone run 5/3/1 using low reps 3-6 on most if not all accessory work. Would it be a bad idea?[/quote]
Depends on the exercise. I think that range can be good for some supplementary lifts, but I don’t think its the best approach for the smaller isolation lifts. For example, I use the front squat as my supplement lift on deadlift day and don’t usually go over 5 reps except for when I do back off sets. However, I don’t go near failure on any of the sets usually unless I feel like doing a rep max. Just don’t do that low of a range on little exercises like pushdowns and facepulls. Those should be used to get some blood flow and keep you balanced and healthy.
[quote]w-a-t-p wrote:
I’ve read a bit here about Subbing Overhead Press for Push Press so I’m here to ask my question regarding my situation.
Before I started my current 531 Cycles, I had a 1rm of 70kg on Military Press and I done that 1rm in two different sessions a week part so it was true.
5 Cycles in, I’m struggling and stalling on only Military Press. By means of not even hitting my prescribed reps.
Here is the 3rd set of my Cycles.
Cycle 1…
Week 1 (3x5): 12 reps @ 52.5kg
Week 2 (3x3: 5 reps @ 57.5kg
Week 3 (5/3/1: 5 reps @ 60kg
Cycle 2…
Week 1 (3x5): 9 reps @ 55kg
Week 2 (3x3: 6 reps @ 57.5kg
Week 3 (5/3/1: 5 reps @ 62.5kg
Cycle 3…
Week 1 (3x5): 5 reps @ 57.5kg
Week 2 (3x3: 6 reps @ 60kg
Week 3 (5/3/1: 3 reps @ 65kg
Cycle 4…
Week 1 (3x5): 4 reps @ 60kg
Week 2 (3x3: 5 Reps @ 62.5kg
Week 3 (5/3/1: 3 reps @ 67.5kg
Cycle 5…
Week 1 (3x5): 2 reps @ 60kg
Week 2 (3x3: 2 Reps @ 65kg
Week 3 (5/3/1: 1 reps @ 67.5kg
I feel that within the 60kg range I struggle to rep out the weight. Today Cycle 5, Week 3, as you can see I done 1 rep of 67.5kg, which isn’t very much off my original 1 rep of 70kg at the start.
My other lifts (Bench, Squat) are going fine at the moment. I remember though in my last 531 last year, my bench wasn’t doing much but my Military was going up. This time round it feels the opposite.
What do you think and what do you suggest ???
I was thinking about continuing through the planned cycles but Push Pressing instead of Military Pressing. However, Push Pressing for 531 and Military Pressing still for BBB 5x10 Sets.
Thanks for your help!!!
[/quote]
Take my words with a grain of salt since your OHP is stronger than mine, but it seems like what you are doing is not working for you. And you shouldn’t keep doing something that doesn’t work. I think the problem is that you are just doing one really heavy set a week and you need to do more work. instead of going for max reps, do multiply sets (3-5 maybe). Just a thought man, I haven’t even tried this myself yet but I will do when I start to stall.
[quote]w-a-t-p wrote:
With my stalled Military, Do I strip it back on weight or what?[/quote]
My OHP is around 80kg, so not huge.
I stalled around 70kg and felt like I went backwards somewhat.
What helped me: More Pressing.
I was using 5/3/1 Full Body and started doing some form of overhead pressing every training day. So I had my 5/3/1 Overhead Press day. I would do “back off” sets, and often heavy singles up to 90% of my true max.
Then on my 5/3/1 Bench day I would do Push Press in a 5 set arrangement, scaling the reps down from 5 reps to 1 rep as I increased weight every set.
And on my other training day I did Dips and Standing Overhead Dumbbell Press.
Lots of pressing requires lots of pulling, so I also did 50 chins every training day, of varying grip.
This got my Press moving again. It’s a bitch of a lift, requires a lot of work.
For training 3 days a week would you guys follow what Jim Wendler recommends in the book (extending the week) or have squat/bench/deadlift+ohp days?
I was thinking with the latter I can go through cycles quicker and have more frequency. However, I could also do BBB with the extended week for example BBB bench after OHP so then I don’t bench as infrequently etc.
[quote]michael_xyz wrote:
For training 3 days a week would you guys follow what Jim Wendler recommends in the book (extending the week) or have squat/bench/deadlift+ohp days?
I was thinking with the latter I can go through cycles quicker and have more frequency. However, I could also do BBB with the extended week for example BBB bench after OHP so then I don’t bench as infrequently etc.[/quote]
5/3/1 Fullbody has M: Squat, W: Bench, F: Deadlift + OHP. I like this approach.
I’m doing full body as well Panzerfaust. Finished Cycle 3. Today. I’ve been doing a TON of pullups in between sets. Hit 3 PR’s this week.
This is a great thread by the way. Who needs to waste $19.99 on Wendler’s forum when you can get great information here.
[quote]TRexMoney wrote:
I’m doing full body as well Panzerfaust. Finished Cycle 3. Today. I’ve been doing a TON of pullups in between sets. Hit 3 PR’s this week.
[/quote]
Awesome man. I used 5/3/1 Fullbody all of last year (12 cycles) and made pretty good gains, particularly in my deadlift and squat.
Pullups and chinups between sets are boss! They take nothing away from the main lifts, and add so much in terms of shoulder health and strength.
I definitely recommend 5/3/1 for anyone looking for strength gains. I’ve been doing it over the last couple years and have added close to 250 lbs to my total on Bench, Squat, and Deadlift. Every few weeks I switch it up and do some GVT to change it up. I’m starting back up on it next week it hopes to crack a couple PR’s.
I completely agree matty. I recently tested my maxes, and I’ve currently got a 405 squat,225 paused bench(really need to work on this), and a 475 pound deadlift. my training maxes were nothing higher than 315, 205 and 405 respectively. Before the program, I really didn’t realize how important it was to document your progression. Also, like almost all the other uneducated gym heads, I thought it was necessary to train at your max all the time in order to get stronger.
The greatest thing that I’ve taken from this program is that if you train optimally, you will get stronger.
Panzerfaust, I read your training log. The other assistance programs are good, but I can’t see myself doing 11 sets of bench or squat, etc. in the BBB. I cranked out 140 pullups, neutral grip to save my shoulders this week and 80 dips. I just finished the 3rd cycle. I do a set of 3-5 reps of pullups in between EVERYTHING
I have been doing BBB for 4 cycles now and due to new time constraints I was thinking of doing the 2 a week program for a few cycles. I would appreciated any feed back for the following program. I think it is quite good, maybe too many exercises but should be ok and everything covered.
Tuesday
Squat 5/3/1
Bench 5/3/1
Front Squat 3x10
DB Bench 3x10
Chin Ups 5x10
Face Pulls 3x10
Friday
Deadlift 5/3/1
Press 5/3/1
DB Row 5x10
Good-mornings 3x10
Dips 3x15
Leg Raises 3x15
I am abit of a noob so any help would be great.
I’ve just started really logging all my weights and nutrition info. I’m pretty pumped about the gains I’m starting to see. These last six weeks of the semester I’m gonna try to hit 405 on the bench 500 on squat and 600 on Deadlift. Thinking about logging it on here or something to make sure I’m on track and maybe get some more feedback to take it up a notch.
Going to start 5/3/1 today, we’ll see how it goes.
If i wanted to do snatch grip DL’s as an accessory when should I use it? Or should I just not do them?
I am planning on doing the 4 day split with main assist exercises as Close Grip, Front Squat, Incline Bench and SLDL.
Thanks
Maybe just do 2-3 light sets after your main deadlift?