[quote]Fletch1986 wrote:
Some BBB bb rows on DL day and chins inbetween sets of your main lifts might help to work out that crazy imbalance going there. Some face pulls or some sort of similar work at home would be useful too.[/quote]
th ethings s that right now i only have enought equipment to train the bench, dont have a rack or enought weight o squat of dead…anyway, here is how i modified my plan
day1
closegrip bench 5/3/1
floorpress or overhead press(bar or dumbells) 2-3x10
pull ups 5x10
chin ups 3x10
day2
board or press with chains 5/3/1
reverse grip bench or bench press 2-3x10
inverted rows 4x10
dumbell rows 3x10
more advices are always welcome
my best presss if 102.5 kilos x 8 with a close grip…havent tested my max but i think is close to 110-120 kilos
[/quote]
You could always do single leg stuff. Bulgarian squats, single leg deadlifts, etc. I would not neglect legs altogether.
5/3/1 for bb bulgarian split squat or regular split squats or front squats depending on how much weight you have until you have proper equipment for bb back squats. And 5/3/1 for power clean or power snatch for dead day. Neither one of those take a ton of weight and work the tar out of the target movements and muscle groups. But more than anything, I’d be working on moving into a situation where I could lift properly.
Okay guys quick question that may have been asked before not sure. For those that run BBB when you have to reset to do also reset your assistance stuff or continue to go with your old weight. For example lets says before you reloaded you were doing 135 for 5 x 10. Should you continue with that or drop back to 95 for 5 x 10. I’m not confused but rather as I am looking for what others that have more experience would do, especially what would Jim do?
[quote]riverhawk23 wrote:
Okay guys quick question that may have been asked before not sure. For those that run BBB when you have to reset to do also reset your assistance stuff or continue to go with your old weight. For example lets says before you reloaded you were doing 135 for 5 x 10. Should you continue with that or drop back to 95 for 5 x 10. I’m not confused but rather as I am looking for what others that have more experience would do, especially what would Jim do?[/quote]
I think most people use the 40-60% for the starting weight and from then on stay in that basic range but basically change the weight cycle to cycle depending on how it feels. That is, they increase it when, and only when, their current 5x10 weight seems too easy. That being the case, I have not reset my 5x10 weights just because I was resetting my main lift and suspect that others do not either, unless you are resetting for some reason like that you are upping conditioning and so need to cut back on other work generally.
[quote]zombiec wrote:
so imtryng to improve my bench , this is my routine i plan to run…what do you think about it
day 1:
close grip bench 5/3/1
inclines or overhead press 5x10
soomething for tricpes with dumbells or cables
day 2
board press(i think using difrent boards each ciycle or something…or chains) 5/3/1
bench press or reverse grip bench 5x10-12
traps and back(rows or pull ups) 3x10
[/quote]
As others has said you should do more work for lats and upper back.
If you want to do more horisontal pressing without it killing your shoulders etc, this might be a way to do it:
upperbody day1:
benchpress: 5/3/1.
db press: 3x10reps.
row variation: 3x10reps.
chins variation: a total of 30-50reps.
upperbody day 2:
militarypress: 5/3/1.
closegrip-benchpress: 3x10 or 5x5.
row variation: 3x10.
chins variation: a total of 30-50reps.
besides row and chins variations for upper back and lats, you could also do some iso stuff for rear delts/ traps / rotator cuff. kinda like they do in HPmass. basickly you do sets of facepulls, shrugs etc in between your sets of pressing. If your gym is crowded as fuck, you can do the upper back iso stuff before or after a pressing movement.
for some reason yesterday my hamstrings and glutes were sore. Well today I did squats and I could only knock out 2 reps of the 5+ weight. I was shocked because my legs felt fine today. Has this happened to anyone? My legs usually get sore and in previous cycles I just did the required reps and not any extra this is the first time I couldnt get the reps the program states. Has anyone experienced this? What should I do?
just stopping in to say what’s up in here. been away from 5/3/1 for too long, on my way back now. figured a rough deadlift max saturday, hit a 315 bench today. wed will see where squat is at, likely terrible, and friday will check in on the military press, then im rollin. very excited.
[quote]dez6485 wrote:
just stopping in to say what’s up in here. been away from 5/3/1 for too long, on my way back now. figured a rough deadlift max saturday, hit a 315 bench today. wed will see where squat is at, likely terrible, and friday will check in on the military press, then im rollin. very excited. [/quote]Is that the way a lifter should test their 1RM’s? Spread out over the course of a week like you are doing? In the past I test my SQ and DL on one day and BP and MP on another.
[quote]Vladamir wrote:
for some reason yesterday my hamstrings and glutes were sore. Well today I did squats and I could only knock out 2 reps of the 5+ weight. I was shocked because my legs felt fine today. Has this happened to anyone? My legs usually get sore and in previous cycles I just did the required reps and not any extra this is the first time I couldnt get the reps the program states. Has anyone experienced this? What should I do?[/quote]
The problem is likely one of a couple obvious answers: You were short on sleep, short on food, you need to deload, or you need to reset your training max.
[quote]dez6485 wrote:
just stopping in to say what’s up in here. been away from 5/3/1 for too long, on my way back now. figured a rough deadlift max saturday, hit a 315 bench today. wed will see where squat is at, likely terrible, and friday will check in on the military press, then im rollin. very excited. [/quote]Is that the way a lifter should test their 1RM’s? Spread out over the course of a week like you are doing? In the past I test my SQ and DL on one day and BP and MP on another.
[/quote]
When I started 5/3/1 the first time I took a full month to really hone in on a good projected max. Two reasons you should spread it out, imo: Building strength is better than testing strength. You should still be doing a useful workout if you can, with some heavy singles to locate a max. If you do this for DL and SQ on the same day, thats about all you are gonna get done that day. The other reason, if you max out on squat, you arent gonna hit your max DL.
That being said, it really probably doesn’t matter, since you want to start “too light” anyways.
[quote]jskrabac wrote:
Hey Jim,
I just wanted to say that since starting 5/3/1 5 months ago, this is the most fun I’ve ever had training. I’m making strength gains almost as rapidly as I was when I first started lifting. It’s been a great way to kick start each training session without having to think too much. [/quote]
Thanks for the update and congratulations on the progress.
[quote]Vladamir wrote:
for some reason yesterday my hamstrings and glutes were sore. Well today I did squats and I could only knock out 2 reps of the 5+ weight. I was shocked because my legs felt fine today. Has this happened to anyone? My legs usually get sore and in previous cycles I just did the required reps and not any extra this is the first time I couldnt get the reps the program states. Has anyone experienced this? What should I do?[/quote]
Reset or man-up. We all get sore and tired, just matters how much you can tolerate.
[quote]dez6485 wrote:
just stopping in to say what’s up in here. been away from 5/3/1 for too long, on my way back now. figured a rough deadlift max saturday, hit a 315 bench today. wed will see where squat is at, likely terrible, and friday will check in on the military press, then im rollin. very excited. [/quote]Is that the way a lifter should test their 1RM’s? Spread out over the course of a week like you are doing? In the past I test my SQ and DL on one day and BP and MP on another.
[/quote]
When I started 5/3/1 the first time I took a full month to really hone in on a good projected max. Two reasons you should spread it out, imo: Building strength is better than testing strength. You should still be doing a useful workout if you can, with some heavy singles to locate a max. If you do this for DL and SQ on the same day, thats about all you are gonna get done that day. The other reason, if you max out on squat, you arent gonna hit your max DL.
That being said, it really probably doesn’t matter, since you want to start “too light” anyways. [/quote]
This is a great answer - nothing more worthless than a testing day. That’s why you fucking compete!
[quote]dez6485 wrote:
just stopping in to say what’s up in here. been away from 5/3/1 for too long, on my way back now. figured a rough deadlift max saturday, hit a 315 bench today. wed will see where squat is at, likely terrible, and friday will check in on the military press, then im rollin. very excited. [/quote]
[quote]dez6485 wrote:
just stopping in to say what’s up in here. been away from 5/3/1 for too long, on my way back now. figured a rough deadlift max saturday, hit a 315 bench today. wed will see where squat is at, likely terrible, and friday will check in on the military press, then im rollin. very excited. [/quote]
Your cock ring makes you look fat.[/quote]
haha. i choose to leave you dumbfounded, and say “i know exactly what youre talking about”.
Been lurking for awhile, first time poster. I’m on week 2 of my second 4 weeks of 5/3/1 and agree with the earlier poster that this is the most fun I’ve had training in a LONG time.
I’ve been training almost 30 years (43 years old) and I find myself jacked for every workout. Believe me, that’s saying something as two of these workouts are at 4am, before work, on Tuesday & Thursday.
hey Jim, question: im trying to get back to 5/3/1, but ive got this “training” kind of getting in my way. today should have been deadlift in the rotation, but all of a sudden we are incorporating weight lifting into our classes. today instructor wanted us hitting chest, so i did some benching. didnt really have time to hit the assistance stuff, so i went back after class and did some rowing, rear delts, etc. in that situation, should i stick to the plan- meaning, should i have gotten back in the gym and done my deadlifts as planned?
i figured i would just deadlift wednesday, whereas the plan WAS to bench, but i would just flip them. i know a long time ago i asked you a question regarding goals sort of butting heads- needed to get better at running but also still wanted to crush big weights. your advice was asking which was more important at the time- getting the job or crushing weights. im still with you on that, but the reality is we do get some PT, but it certainly isnt “enough” nor is it really strength building, which i think is important on the street.
my thought is to have a schedule id like to stick to, but be flexible if mandatory training dictates. if i have to take an extra day off lifting because i have to flip an upper day with a lower day, and therefore end up going upper, upper, lower, lower- it probably doesnt fucking matter in the long run. if ive been clear- im interested in any thoughts you have on the matter.
in closing, that 210lb bell makes you look like a ballerina, eat a steak. thanks dude.
tried the “full body” variation of 5/3/1, having a hard time hitting projected numbers on the 5/3/1 lifts - especially on the “all out” set, doubles and singles aren’t suffering that much (don’t have that problem without starting every training session with squats) - looks like I’m going to have to adjust my numbers.
[quote]krazylarry wrote:
For 5/3/1 conditioning I have been doing 8, 40 yard tire brags. Do I need to do more? I looked through the manual and couldn’t find an answer. [/quote]
That depends on your goals. The more you focus on strength and/or size, the more something else has to give like conditioning. If your focus is conditioning, then put most of your effort into that. Just see how much it effects your recovery and decide how important conditioning is to you. Regardless of your goals, you need to include at least a little conditioning. I hope that helps some.
