I would like to hear what others have been doing for 5/3/1 conditioning.
I have been doing tire drag sprints, about 40 yards at a time. Started at 8, this week I did 10.
What do the rest of you guys do?
Crap. I just reread the manual, says the minimum is 20, shit. Better do more work next time.
[quote]krazylarry wrote:
I would like to hear what others have been doing for 5/3/1 conditioning.
I have been doing tire drag sprints, about 40 yards at a time. Started at 8, this week I did 10.
What do the rest of you guys do?
Crap. I just reread the manual, says the minimum is 20, shit. Better do more work next time. [/quote]
Mountain biking up and down steep hills. 30 min to an 1.5 hour. Usually around 45 min. 2-3x week.
Just finishing my 12th 5/3/1 cycle now. One more cycle and I’ll have a year of decent lifting under my belt. I moved myself to a decent gym too this month where I’ll have exposure to some competition. I’ll compete in the clubs next meet.
Progress in the 12 cycles:
Military: 32.5kg x 12 to 60kg x 4
Deadlift: 122.5kg x 12 to 187.5kg x 8 - Deadlift 187.5 kg x 8 - YouTube
Bench: 70kg x 8 to 85kg x 7
Squat: Excuses all over the place here. Only a Smith machine in the old gym so I’m not giving numbers for that and I’ve spent the last 3/4 months rehabing a hip labrum tear. Currently at 82.5kg x 12 but hope to be able to make good progress here.
I was trying to think of something for explosive work. I was thinking either plyos or light olympic lifts done for speed. Regardless of which one, I was going to do it before the main lower body lifts. Which one will probably have more carry over to a higher total? Also, which one will tax recovery more? Another Idea I had was light jump squats.
[quote]dez6485 wrote:
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. [/quote]
I went through this at one point in my life and really had to do it for most of the in-season of football, basketball and track. I limited my training to the bigger lifts and very few assistant exercises.
Just think about it this way - get the four main lifts in per week, run hard and do whatever assistance you want. You have no choice but to be flexible with this schedule…so…either you bend a bit or you will break.
[quote]Vladamir wrote:
I just found a reverse hyperextension machine in my school gym. JW should I do them for assistance on squat or deadlift day? Also what should my rep range be for it.[/quote]
3-5 sets of 10-20 reps. You can do it on either day.
[quote]krazylarry wrote:
I would like to hear what others have been doing for 5/3/1 conditioning.
I have been doing tire drag sprints, about 40 yards at a time. Started at 8, this week I did 10.
What do the rest of you guys do?
Crap. I just reread the manual, says the minimum is 20, shit. Better do more work next time. [/quote]
20 is just a number I came up with - because everyone stops way to early. I’m am under the impression that a person can do much more than he can ever imagine. Increase your expectations.
What exactly is N.O.V?
A Gunt?
Jim
how much volume would you recommend adding for someone using 531 during their first cycle
I’m on week 15 of the 531 program. This is my second time I’m back on the program and my lifts have dramatically gone up. This program impresses me all the time. After 10 years of mindless lifting I’m sticking with this program.
My Training Program: Feel free to critique!!
Monday:
Tuesday
Wednesday:
OFF
Thursday:
Friday:
Saturday:
I change my assistance exercises every 2 months approximately.
[quote]Fletch1986 wrote:
I was trying to think of something for explosive work. I was thinking either plyos or light olympic lifts done for speed. Regardless of which one, I was going to do it before the main lower body lifts. Which one will probably have more carry over to a higher total? Also, which one will tax recovery more? Another Idea I had was light jump squats.[/quote]
Well on bench day, I do a paused speed bench. I take like 60% of my max, and pause on my chest for a second, then explode up as fast and as hard as I can, for 3 reps, 3 to 4 sets. It has been working, benching speed with heavy weight has been better, and punches have not slowed down.
For lower body, I think pulling the sled would take care of that. because when you sprint you are supposed to be pushing off with stride.
[quote]Grey Sweatpants wrote:
What exactly is N.O.V?
A Gunt? [/quote]
N.O.V.
I’m thinking “North of Vag”. Could be wrong…
[quote]flyingXknee wrote:
Jim
how much volume would you recommend adding for someone using 531 during their first cycle [/quote]
I assume you mean with drugs? I wouldn’t change anything. This is unpopular but I’m not sure why one would do this. I’d just lift heavier weights and make the sets mean more. I’d rather fuck one hot chick that a dozen awful ones. But…I’m more about quality than quantity which is not popular at all in the training world. More sets is ALWAYS better than BETTER sets (according to the experts).
[quote]Jim Wendler wrote:
[quote]flyingXknee wrote:
Jim
how much volume would you recommend adding for someone using 531 during their first cycle [/quote]
I assume you mean with drugs? I wouldn’t change anything. This is unpopular but I’m not sure why one would do this. I’d just lift heavier weights and make the sets mean more. I’d rather fuck one hot chick that a dozen awful ones. But…I’m more about quality than quantity which is not popular at all in the training world. More sets is ALWAYS better than BETTER sets (according to the experts).[/quote]
ya , just a basic first test cycle
and thanks for the answer ill keep that in mind !
I’m an over 35 lifter, well 38 actually.
I’ve been training for 5 years, but made the most progress in the last couple of years with 5x5 and now 5/3/1.
Bought the 5/3/1 e-book and loved it, great read and am enjoying the system, doing BBB assistance.
I tore my sacral muscle a few years ago before I learnt how to deadlift properly and aggravated it last week; let my butt get too high trying to push out a squat rep. That got me thinking, are there any modifications recommended for lifters doing 5/3/1 as they get older. IE a change in percentages or a higher rep scheme, or something else.
[quote]alkell21 wrote:
That got me thinking, are there any modifications recommended for lifters doing 5/3/1 as they get older. IE a change in percentages or a higher rep scheme, or something else.[/quote]
Doesn’t really answer your question but I personally like the lower reps on the main lifts. I get my higher reps with the assistance work.
Start my 3rd wave next Saturday. Deload week currently. Lovin’ life !
[quote]alkell21 wrote:
I’m an over 35 lifter, well 38 actually.
I’ve been training for 5 years, but made the most progress in the last couple of years with 5x5 and now 5/3/1.
Bought the 5/3/1 e-book and loved it, great read and am enjoying the system, doing BBB assistance.
I tore my sacral muscle a few years ago before I learnt how to deadlift properly and aggravated it last week; let my butt get too high trying to push out a squat rep. That got me thinking, are there any modifications recommended for lifters doing 5/3/1 as they get older. IE a change in percentages or a higher rep scheme, or something else.[/quote]
my first couple cycles I screwed up the percentages and did it like this:
3x5, 65%,70%,75%
3x3, 75%,80%,85%
5/3/1, 75%,85%,95%
its a little lower then whats in the book, like I said I screwed up, but it may work for what your asking
[quote]alkell21 wrote:
I’m an over 35 lifter, well 38 actually.
I’ve been training for 5 years, but made the most progress in the last couple of years with 5x5 and now 5/3/1.
Bought the 5/3/1 e-book and loved it, great read and am enjoying the system, doing BBB assistance.
I tore my sacral muscle a few years ago before I learnt how to deadlift properly and aggravated it last week; let my butt get too high trying to push out a squat rep. That got me thinking, are there any modifications recommended for lifters doing 5/3/1 as they get older. IE a change in percentages or a higher rep scheme, or something else.[/quote]
Nothing really set in stone for an older lifter but here are some suggestions:
[quote]Chris87 wrote:
[quote]alkell21 wrote:
I’m an over 35 lifter, well 38 actually.
I’ve been training for 5 years, but made the most progress in the last couple of years with 5x5 and now 5/3/1.
Bought the 5/3/1 e-book and loved it, great read and am enjoying the system, doing BBB assistance.
I tore my sacral muscle a few years ago before I learnt how to deadlift properly and aggravated it last week; let my butt get too high trying to push out a squat rep. That got me thinking, are there any modifications recommended for lifters doing 5/3/1 as they get older. IE a change in percentages or a higher rep scheme, or something else.[/quote]
my first couple cycles I screwed up the percentages and did it like this:
3x5, 65%,70%,75%
3x3, 75%,80%,85%
5/3/1, 75%,85%,95%
its a little lower then whats in the book, like I said I screwed up, but it may work for what your asking[/quote]
Not a bad suggestion.
Jim, how do you feel about auto-regulation in determining if you should deload on 5/3/1? Even if I’m feeling good and can keep going after week 3 do you feel that the week 4 should just be done regardless?