[quote]americaninsweden wrote:
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[/quote]
Do SGDL’s on deadlift day! You can do both those and SLDL’s on the same day.
I think Wendler had it set up that he would have FS combined with DL day? And RLDL with squat day? So do you think its better to go SGDL after Deads or after squats/Sldl?
[quote]americaninsweden wrote:
I think Wendler had it set up that he would have FS combined with DL day? And RLDL with squat day? So do you think its better to go SGDL after Deads or after squats/Sldl?
[/quote]
Do whatever you want man. Some people like doing squat accessory on deadlift day, press accessory on bench day, deadlift accessory on squat day, and bench accessory on press day. I always just did all my deadlift accessory lifts on deadlift day and so on.
[quote]csulli wrote:
[quote]americaninsweden wrote:
I think Wendler had it set up that he would have FS combined with DL day? And RLDL with squat day? So do you think its better to go SGDL after Deads or after squats/Sldl?
[/quote]
Do whatever you want man. Some people like doing squat accessory on deadlift day, press accessory on bench day, deadlift accessory on squat day, and bench accessory on press day. I always just did all my deadlift accessory lifts on deadlift day and so on.[/quote]
Cool, thanks for the advice.
I am deadlifting tomorrow and will do the 3x10 rldl and then something like 2x10 sgdl. Does that sound reasonable?
I think FS with BS sounds better to me anyway, since I do that pretty regularly already.
I’ve found two versions of BBB and would like to know if people have tried both and which they found more effective…
Version 1 (from the book)
Press 5/3/1 + Press 5x10 @ 50%
Deadlift 5/3/1 + Deadlift 5x10 @ 50%
Bench 5/3/1 + Bench 5x10 @ 50%
Squat 5/3/1 + Squat 5x10 @ 50%
Version 2 (BBB 3 Month Challenge)
Press 5/3/1 + Bench 5x10 @ 50%
Deadlift 5/3/1 + Squat 5x10 @ 50%
Bench 5/3/1 + Press 5x10 @ 50%
Squat 5/3/1 + Deadlift 5x10 @ 50%
I can see advantages and drawbacks to both, but would like to hear others opinions.
It really doesn’t matter. Just do whatever option you like more or try both for several cycles each. I’m not doing BBB now but I do a squat/hip hinge variation on both lower days. I just overhead press once a week though.
Cool. I’m going to do the 3 month challenge. Seems like a good starting point so I’ll go with that. Although I do want to modify it so that I can maintain power cleans… Just not sure where to stick them yet.
You should buy the book if you haven’t already. Lots of good info in it. For power cleans, just put them before your squat or deadlift. I use them to warm up for the deadlift.
I’ve read the book. I previously followed SS and TM templates so power cleans were always after main lifts. Doing them first kind of weirds me out.
That said, Wendler probably know more about lifting weights than I do so maybe I should listen to him.
An update on progress:
Been running 5/3/1 for 8 months - I’m finishing cycle 6 now.
When I started my 1RM Deadlift was 136 Kilo. That was with straps and I nearly died.
I just did 140 x 2 with NO straps, belt, or anything. Just chalk.
I originally was just going to go for 1 rep but it went up so easily I went for the 2nd. It too went up easily. I decided to live another day and not push for 3 but likely could have hit it also.
The bottom line is that it works - if you have the patience.
I honestly don’t mean this as an attempt to put you down, but that increase seems a little low for 6 cycles of 5/3/1. E.g. I started at a similar 1RM of 135 kg, and 3 cycles/3 months later I’m at 160 kg. What’s your weight and how have your other lifts progressed?
Again, no disrespect intended and as Jim says progress is still progress, but I’m kinda curious about it.
Each cycle is about 1 month and you’ve been doing it for 8 months but 6 cycles?
[quote]shffl wrote:
Each cycle is about 1 month and you’ve been doing it for 8 months but 6 cycles?[/quote]
Perhaps he have been doing it 3 times a week, wich make a cycle last 5 weeks instead of 4.
6 x 5 = 30.
8 months = roughly 32 weeks.
Just starting my first cycle tomorrow. Was advised to by Brandon Lilly and Dave Kirschen.
Starting 1 rep maxes (lbs): OHP: 115 Bench: 135 Squat: 225 Deadlift: 305
Training maxes (I have 1.25 pound plates): OHP: 102.5 Bench: 122.5 Squat: 202.5 Deadlift: 275
Doing Dave Tate’s Periodization Bible.
DB Bench, Chins, and Triceps extensions on OHP (5x10 for DB Bench and Triceps Extensions, Chins between every pressing set)
Leg Curls, Hack Squats, and Abs on Deadlift (5x10 except for abs)
DB Incline Bench, Bent over/Pendlay Rows, triceps extensions on Bench (5x10)
Good Mornings, Bulgarian Split Squats, and abs on Squat (5x10 except for abs)
Reason for the two DB bench movements is related to my bench. Sticking point in on my chest, I can lock it out no problem if I get it off my chest (as evidenced by my OHP to Bench ratio). Checking form as well.
[quote]shffl wrote:
Each cycle is about 1 month and you’ve been doing it for 8 months but 6 cycles?[/quote]
Running it 3 days a week. Approx 8 months.
[quote]238 wrote:
I honestly don’t mean this as an attempt to put you down, but that increase seems a little low for 6 cycles of 5/3/1. E.g. I started at a similar 1RM of 135 kg, and 3 cycles/3 months later I’m at 160 kg. What’s your weight and how have your other lifts progressed?
Again, no disrespect intended and as Jim says progress is still progress, but I’m kinda curious about it.[/quote]
No disrespect at all brother - we are all here trying to be better.
How do you get 160 - a 25kg increase after 3 months? Maybe I’m doing it wrong?
90% of 135kg (Your 1 RM) gives you about 122. You add 10 pounds each month (say 5 kilo)
So Month 1 is 122kg, Month 2 is 127kg, month 3 is 132kg. How do you get 160 after 3 cycles?
Maybe you are referencing your calculated 1RM? I am discussing my actual weights lifted.
My calculated 1 RM is now 149 KG.
So I started at 136 with straps. Straps gave me at least 5kg extra - maybe 10.
So I have improved 136 to 149 (calculated): an improvement of 13 kg (about 29 pounds).
Throw in the fact that my original 1rm was with straps and I’d say my real improvement is probably around 18-20 kg. (about 40 pounds or so).
An improvement of 40+ pounds over 8 months is great for me.
Especially considering I have always been a pathetically weak bastard.
I’m actually really excited because next cycle will take me to double bodyweight. I have been chasing that goal for over 2 years now!
I have a question regarding my weekly schedule.
I’ve been training 531 for months on a 4 day a week basis. Mon-Tue / Thru-Fri.
Mon: Bench
Tue: Squat
Thru: OHP
Fri: Deadlift
However, the last couple of weeks I’ve started a Yoga class early on Friday morning and I’ve really liked it and have noticed good benefits from it. Although I’m unsure what to do with my routine. Friday is normally my lower dead lift day and I’m unsure about training straight after Yoga, as I feel that could be very counter-productive ? and again mixing deadlifts in with militray press on the seems more challenging than it’s wroth.
Any Suggestions?
is there any way you can deadlift on saturday?
or you could just switch it to
monday squat
tuesday bench
thursday deadlift
friday ohp
What the fuck?
I hit a PR of 140kg x 2 on my Deadlift at the end of Cycle 6.
Week 1 of Cycle 7 and the weight felt freakin heavy. I barely finished the 2nd set. On the money set I only got 2 @ 130KG.
So I went from 140x2 to 130x2.
Ouch!
I know I need to focus on the big, long term picture but this is discouraging.
A few hours before my workout I was chasing my kid all over the place teaching him how to ride his bike. So at least some of it may be due to that but still - 140 x 2 to 130 x 2 when I should have gotten at least 5 is a big down turn.
That happen to anyone? Thoughts?
[quote]Zaurus wrote:
What the fuck?
I hit a PR of 140kg x 2 on my Deadlift at the end of Cycle 6.
Week 1 of Cycle 7 and the weight felt freakin heavy. I barely finished the 2nd set. On the money set I only got 2 @ 130KG.
So I went from 140x2 to 130x2.
Ouch!
I know I need to focus on the big, long term picture but this is discouraging.
A few hours before my workout I was chasing my kid all over the place teaching him how to ride his bike. So at least some of it may be due to that but still - 140 x 2 to 130 x 2 when I should have gotten at least 5 is a big down turn.
That happen to anyone? Thoughts?[/quote]
Losing weight? Gaining weight? What do you actually eat; can you post a typical days intake (does it vary greatly from day to day?) How old are you? Medical issues (may not want to answer, but consider it anyway)? What’s your accessory work look like; can you post what you actually do? It seems, as someone else alluded to, that something is not quite right with your training. Why did you only go from 136x2 to 140x2 in 8 months? That’s horrible progress. At your weights, you should be making much bigger progress. Something is wrong. Find it. Fix it.