[quote]Chris87 wrote:
[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.[/quote]
Haha. I think you just gave the same answer as Dez but in about 200 words less :D.
No offence meant Dez!
Hey guys, I just finished my first cycle. I just have a question though. I felt like during my first month I got much more out of the squats and deadlifts than I did with the bench. what i mean by getting much more out of it is simply how hard I worked. I just felt like I didnt really push hard on the bench because the weights were pretty light except for my last set on the 3rd week. am i doing something wrong?
[quote]bosoxschillfan38 wrote:
Hey guys, I just finished my first cycle. I just have a question though. I felt like during my first month I got much more out of the squats and deadlifts than I did with the bench. what i mean by getting much more out of it is simply how hard I worked. I just felt like I didnt really push hard on the bench because the weights were pretty light except for my last set on the 3rd week. am i doing something wrong?[/quote]
You really need to stop worrying about every damn thing. Just do the program.
16 cycles in and I face my first reset on deadlift. It’s a sad, sad day
[quote]METAL VIPER wrote:
16 cycles in and I face my first reset on deadlift. It’s a sad, sad day[/quote]
yes, but after 16 cycles and no reset, youre probably getting your old 1RM for 10-12 easily.
when did everyone do their first reset on squats? I just finished cycle 5 and after lifting in front of a mirror at my new gym I realized Im not going as deep as I should. I automatically felt like a douche because I would always tell my friends to squat lower. So instead of half assing it Im going to reset. Im thinking about going back to cycle 2 or 3. How many cycles do you usually go back on when you deload?
[quote]Vladamir wrote:
when did everyone do their first reset on squats? I just finished cycle 5 and after lifting in front of a mirror at my new gym I realized Im not going as deep as I should. I automatically felt like a douche because I would always tell my friends to squat lower. So instead of half assing it Im going to reset. Im thinking about going back to cycle 2 or 3. How many cycles do you usually go back on when you deload? [/quote]
multiply your current training max by 90%.
Here is my numbers from my first cycle on squat and bench and my numbers on my two first cycles of deads.
To not create any confusion: I started with 5,3,1 on deads alone, but then started to do 5,3,1 on squat and bench after my first cycle of deads. I will add in press the next cycle.
bench: training max: 62,5kg.
week1: 5x52,5kg.
week2: 6x55kg.
week3: 8x60kg.
squat: training max: 60kg.
week1: 5x50kg.
week2: 3x55kg.
week3: 5x57,5kg.
deadlift:
cycle1: training max: 90kg.
week1: 5x75kg.
week2: 3x80kg.
week3: 3x85kg.
cycle2: training max: 92,5kg.
week1: 5x77,5kg.
week2: 3x82,5kg.
week3: 1x87,5kg.
As you all see I havent pushed my last set that hard on especially dead and squat, its becuase my
focus is to improve my form, but still progress since the progress is built in the 5,3,1.
I posted this here because it will perhaps make me more motivated since I am sharing this info with you
and I have seen others have done it before.
ps. I know I am not strong at all, so no need to pointing that out, but I am confident that this program + alot of food will help my strenght.
my stats are:
age: 25.
weight: I havent weighed myself in a long time, but I guess roughly 60kg.
height: 175cm.
Hey broz, I just enterd my 4th cycle of 5/3/1, and I’m stalling out allready on my bench.DL,and OHP. My squat is still okay, but I’m not killing the reps like I should, especially on 3, and 531 days. Ive noticed a big strength drop off, especially since I’m activly trying to loose bodyfat. I’ve also been thiking about swtiching the “Big 4” to HB Squat, Push Press, CGBP, and either keeping the DL the same, or maybe doing deficet DL’s. I’m also wondering if it has anything to do with my split. It looks like this…
Mondays
LB Squat,BP,DB rows
Wensdays
Power Clean, Weighted chins, Weighted Dips
Friday
DL,OHP,Squat (60% of current cycle max)
I usually do either hill sprints, or tabata hill sprints afterwards. Should I add anything extra in as far as assistance goes and/or take 90% of my recent training max and start over ,plus switch the big 4 to keep progress going ?
[quote]Tony T wrote:
Hey broz, I just enterd my 4th cycle of 5/3/1, and I’m stalling out allready on my bench.DL,and OHP. My squat is still okay, but I’m not killing the reps like I should, especially on 3, and 531 days. Ive noticed a big strength drop off, especially since I’m activly trying to loose bodyfat. [/quote]
See what JW says in 531 for PL, regarding training while attempting to lose bodyfat.
[quote]Tony T wrote:
Hey broz, I just enterd my 4th cycle of 5/3/1, and I’m stalling out allready on my bench.DL,and OHP. My squat is still okay, but I’m not killing the reps like I should, especially on 3, and 531 days. Ive noticed a big strength drop off, especially since I’m activly trying to loose bodyfat. I’ve also been thiking about swtiching the “Big 4” to HB Squat, Push Press, CGBP, and either keeping the DL the same, or maybe doing deficet DL’s. I’m also wondering if it has anything to do with my split. It looks like this…
Mondays
LB Squat,BP,DB rows
Wensdays
Power Clean, Weighted chins, Weighted Dips
Friday
DL,OHP,Squat (60% of current cycle max)
I usually do either hill sprints, or tabata hill sprints afterwards. Should I add anything extra in as far as assistance goes and/or take 90% of my recent training max and start over ,plus switch the big 4 to keep progress going ?[/quote]
you’ve missed the point of this program completely. You are overcomplicating things and chasing multiple goals. Figure out what you want to accomplish and set a simple plan to achieve it.
honestly, when i first glanced at the words and noticed 5/3/1 and tabata in the same post, i couldnt even read it.
[quote]dez6485 wrote:
honestly, when i first glanced at the words and noticed 5/3/1 and tabata in the same post, i couldnt even read it. [/quote]
Isnt tabata just an intervall protocol that are suitable to most cardio excercises?
If so, isnt he just saying that he is doing hill sprints with tabata intervalls?
And finally, how is that going against the 5,3,1 philosophy?
Your right, at second glance Im overcomplicating things. I also NOW understand the harder I condition/diet my numbers are going to take a hit, and I have to adjust accordingly. Might even cut down to 2days of iron a week.
Whats wrong with tabata hill sprints for conditioning ?
[quote]Tony T wrote:
Your right, at second glance Im overcomplicating things. I also NOW understand the harder I condition/diet my numbers are going to take a hit, and I have to adjust accordingly. Might even cut down to 2days of iron a week.
Whats wrong with tabata hill sprints for conditioning ? [/quote]
take a look into wendler’s spill on full body training, he’s got a 3 day template that still has you hitting all the main lifts each week.
Nothing is wrong with hill sprints
In may my 3 rep max for deadlift was 265. I started 531 in June and today I just pulled 290 5 times. This program kicks ass
When coming off cycle how do you guys readjust your numbers with the inflated max from AAS? Do you use 80% of your new max instead of 90%?
[quote]krazylarry wrote:
When coming off cycle how do you guys readjust your numbers with the inflated max from AAS? Do you use 80% of your new max instead of 90%?[/quote]
Don’t come off.
I’m a little young for TRT.
I think I made a mistake in the 5/3/1 #facepalm
Am I suppose to do 90% of my max for just for the 1st 4 weeks or for the whole program? I did 90% for the first 4 weeks and have done it for the first 2 weeks of my 2nd cycle.