My weakness is off the floor with my deadlifts. I read doing deadlifts off of a deficit will be good for your deadlifts off the floor. My question is can I do the 5x10 deadlifts off of a deficit? Will it improve my regular deadlift?
Why don’t you try it for a few cycles, and see what happens… Does your main lift go up? Does your technique improve? Does it make you sore and your lift goes down? does it hurt?
But then again… I’m not jim wendler, and he may have a completely different answer to your question.
Got a question for you guys. On the 4th week, or de-load week, would it be worth it to do some pause bench and squats instead of the regular way? Or would that be pointless?
[quote]bosoxschillfan38 wrote:
Got a question for you guys. On the 4th week, or de-load week, would it be worth it to do some pause bench and squats instead of the regular way? Or would that be pointless?[/quote]
I usually do my deload reps more controlled and can feel it a bit more but not to a point to purposely make the lift harder. The point of the week is to deload, not find a way to cause the same stress with less weight. If anything you can do a good pause on the first rep (even weeks 1-3) but don’t do slow paused reps on deload if your other weeks are the complete opposite.
[quote]bosoxschillfan38 wrote:
Got a question for you guys. On the 4th week, or de-load week, would it be worth it to do some pause bench and squats instead of the regular way? Or would that be pointless?[/quote]
Looking at some of your posts in here, I get the idea that you’re over thinking this. No? Try it see if it works. If you feel trashed, throw it away and do something different.
Question for you guys and I am sorry if this was answered previously. I did buy and read the book a few times.
I love 531 and am following it to the letter on the main lifts and BBG right now.
However, I was curious if anyone did a 531 template for some of the assistance as well. In my opinion, pull ups, dips, and bb rows are awesome and I want to get better at them.
Is there anything wrong with doing the normal lifts plus BBG and then doing the antagonist as a 531 also? It would be lower volume for me since I have been doing 5 x 10 for the antagonists so far.
[quote]TheSouthpaw wrote:
Question for you guys and I am sorry if this was answered previously. I did buy and read the book a few times.
I love 531 and am following it to the letter on the main lifts and BBG right now.
However, I was curious if anyone did a 531 template for some of the assistance as well. In my opinion, pull ups, dips, and bb rows are awesome and I want to get better at them.
Is there anything wrong with doing the normal lifts plus BBG and then doing the antagonist as a 531 also? It would be lower volume for me since I have been doing 5 x 10 for the antagonists so far. [/quote]
I pulled my hammy a couple weeks ago so Im focusing on upper body only, and this thought also crossed my mind. I did a cycle of 5/3/1 with chest supported t-bar rows, alternated with 5/3/1 chest/shoulder days. Worked out pretty well.
For Pull/Chin ups, it’s not really a feasible rep/weight pattern imo. I ran the numbers, and at 235, I’d have to be able to do a BW+165 pull-up(400 total) just so the first set on the 5s week is simply BWx5. I’m not running over to an assisted pull-up machine haha.
Would work just fine for a lot of other back/bicep movements though, but at the same time, doing sets of pulls/chins in between any presses is plenty of work, imo.
Well, I found a relevant article here:
It’s in reference to Dan John’s strength ratio standards
"Bench Press 1 RM = Chin-up 1 RM
The chin-up is the combination of bodyweight plus the weight on the dip belt. If you can do this, you’re unlikely to get a shoulder injury and are also quite strong. Our average player will do 1 chin-up in a test situation with 90-120 pounds attached."
My bench max is in the 400 range, and my weighted chin max is probly 350ish. If it were 400, where it apparently is supposed to be, I would be able to do 5/3/1 for chins.
And in summary, I have way too much time on my hands.
Wendler is going to be on the Just Big show on www.ftns.co tonight. The show starts at 8:00 pm est. It’s replayed Tuesday night at the same time. Shows are available on podcast. However, there is a little lag time before it’s posted so listen live when you can. Plus you can call in, twitter, or fb questions live.
Wow! Based off of some of these posts on here, people really just need to pull their heads out of their asses. Seriously, I don’t know how Jim can handle the amount of stupid pointless questions he gets about his book. I’m not claiming to be the strongest or the smartest person on here by any means, but I do have some common sense. So I think everyone who has a question about 5/3/1, should read the book, and actually comprehend and listen to everything Jim says in it, and then follow the program as written.
All the questions about deloading or not deloading or doing bb rows as a 5/3/1 exercise or just any other dumb ass question are all ridiculous. Just go train hard, find out what works for you, and use trial and error to answer these simple questions like i’m sure jim and many others have done in the past to find out what works.
[quote]TheSouthpaw wrote:
Question for you guys and I am sorry if this was answered previously. I did buy and read the book a few times.
I love 531 and am following it to the letter on the main lifts and BBG right now.
However, I was curious if anyone did a 531 template for some of the assistance as well. In my opinion, pull ups, dips, and bb rows are awesome and I want to get better at them.
Is there anything wrong with doing the normal lifts plus BBG and then doing the antagonist as a 531 also? It would be lower volume for me since I have been doing 5 x 10 for the antagonists so far. [/quote]
I have to agree with goodfellow to a large extent. Just experiment with the assistance stuff.
But having said that, here is my experience with it. I’ve been using the programme a year now. Did a good 6 months of BBB for most assistance but I’ve experimented with 5/3/1 on some assistance lifts in the last 6 months. I’ve found that it works well for me on chin ups, especially neutral grip. I don’t like it for dips. I do some weighted but feel better keeping the reps 5+. BB rows work well I think with 5/3/1.
If you don’t like the feel of something after a few weeks just switch it up. No biggie.
I have a somewhat complex situation that I could use advice on, pertaining to 5/3/1 and conditioning.
I began training for a 30k in July, at that point I was on my 10th cycle of 5/3/1 and hitting some pretty insane weights. I started to really jack up my runing miles in August, so I dropped my 1RM% to 80% instead of 90%, as Jim had suggested to me previously. That same month, the gym I teach aerobics classes at sent me to training to become a BodyPump instructor. BodyPump is a full-body barbell workout presented in a group class format. It’s not a Jane-Fonda-pink-dumbell workout, it is more like BBB for every muscle group for an hour straight. I tried to keep hammering away at my big four lifts using the 80% 1RM whenver I could fit them in, but by September I was pretty damn tired and not able to follow 5/3/1 as consistantly as I’d like.
So here I am about to enter October, and I’d like to get back in to 5/3/1 again. The 30k is done (finished in 2:44 btw, yay me!!), and I can drop my running miles back down. I still teach aerobics 3x a week, but I’ve been doing that for over a year now so I’m pretty used to it. How should I proceed with my 1RM? Do I stay with the 80% number and add every cycle from there? Do I use my last 90% number from July and work my way up from that? Do I re-test my 1RM altogether and go from there? What would you guys do? I don’t want to push too hard, but I have to admit I miss seeing the big plates on the bar. And I don’t know if it makes a difference, but I teach BodyPump 3x a week as well, so I pretty much use that as my assistance work. The exercises are actually pretty cool, we do squats, lunges, clean-and-presses, bent over rows… you get the idea. But like I mentioned earlier, the volume is very high, so I’m really determined to keep in my 5/3/1 lifts to stay powerful in the lower rep range.
Okay, sorry about the wall of text, I’m just wondering what you guys would advise. Thanks!!!
[quote]sunshne wrote:
I have a somewhat complex situation that I could use advice on, pertaining to 5/3/1 and conditioning.
I began training for a 30k in July, at that point I was on my 10th cycle of 5/3/1 and hitting some pretty insane weights. I started to really jack up my runing miles in August, so I dropped my 1RM% to 80% instead of 90%, as Jim had suggested to me previously. That same month, the gym I teach aerobics classes at sent me to training to become a BodyPump instructor. BodyPump is a full-body barbell workout presented in a group class format. It’s not a Jane-Fonda-pink-dumbell workout, it is more like BBB for every muscle group for an hour straight. I tried to keep hammering away at my big four lifts using the 80% 1RM whenver I could fit them in, but by September I was pretty damn tired and not able to follow 5/3/1 as consistantly as I’d like.
So here I am about to enter October, and I’d like to get back in to 5/3/1 again. The 30k is done (finished in 2:44 btw, yay me!!), and I can drop my running miles back down. I still teach aerobics 3x a week, but I’ve been doing that for over a year now so I’m pretty used to it. How should I proceed with my 1RM? Do I stay with the 80% number and add every cycle from there? Do I use my last 90% number from July and work my way up from that? Do I re-test my 1RM altogether and go from there? What would you guys do? I don’t want to push too hard, but I have to admit I miss seeing the big plates on the bar. And I don’t know if it makes a difference, but I teach BodyPump 3x a week as well, so I pretty much use that as my assistance work. The exercises are actually pretty cool, we do squats, lunges, clean-and-presses, bent over rows… you get the idea. But like I mentioned earlier, the volume is very high, so I’m really determined to keep in my 5/3/1 lifts to stay powerful in the lower rep range.
Okay, sorry about the wall of text, I’m just wondering what you guys would advise. Thanks!!![/quote]
just go test your maxes, set to 90% and proceed.
Sunshine- congrats on your 30k. that much running blows my mind.
I absolutely agree with Chris above, just retest your maxes, approach it like you’re starting 5/3/1 for the first time. I’ve just finished up my first cycle back with 5/3/1 after not lifting heavy since April (lots of running and bodyweight shit preparing for police academy)- my lifts of course would be higher if i had never stopped lifting heavy in the first place, but they are coming back nicely. last week bench 260x8, DL 385x10, and im a 189lb twink right now. taking it slow, but im happy with how it’s going.
EDIT: i think you’ll be fine with the Body Pump and 5/3/1, because as you said, you’re used to it by now. i’ve been doing a lot of extra bullshit as well, and at most it’s maybe knocking a couple reps off my top set- just the price to pay for doing both, no big deal.
get a couple cycles of 5/3/1 down and you’ll be freaking people out with your deadlift again in no time.
Awesome, thanks for the advice guys. I enjoy testing my 1RM anyway, so I know that will get me fired up to tackle the big-girl weights again!!!
P.S. Congrats on getting in the academy, dez! My husband is a cop, and I remember his academy time well. Good luck! 
Anyone do top half shoulder press as a main pressing movement?
[quote]forbes wrote:
Anyone do top half shoulder press as a main pressing movement?[/quote]
dont.
[quote]Chris87 wrote:
[quote]forbes wrote:
Anyone do top half shoulder press as a main pressing movement?[/quote]
dont.[/quote]
Why?
[quote]forbes wrote:
[quote]Chris87 wrote:
[quote]forbes wrote:
Anyone do top half shoulder press as a main pressing movement?[/quote]
dont.[/quote]
Why?[/quote]
sure way to catch the ghey.
real answer: i’d imagine you aren’t going to do top half shoulder press and military press as main movements-? so why do half the movement as a main movement. i mean, what are you going to do when you’re in the gym with all your brethrens, and someone decides you’re going to have a military press competition? and there you are, great at the top half, but you fucking suck at pushing past your chin? bam- you just lost said competition. now ask yourself- IS IT WORTH IT?! didnt think so broseph.
[quote]forbes wrote:
[quote]Chris87 wrote:
[quote]forbes wrote:
Anyone do top half shoulder press as a main pressing movement?[/quote]
dont.[/quote]
Why?[/quote]
same reason you dont do half squats.