JK vs BigRed
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And shes done.....last day of my 5/3/1 complete.<br />
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5mins row as warmup and then straight in to it.<br />
OHP - 10 x bar, 5 x 30kg then 5/3/1 sets of 5 x 35kg, 3 x 40kg and 5 x 45kg. Did another 5 x 40kg during the unload.<br />
Assistance work was 4 sets of arnie BD press supersetted with face pulls (first time doing these), 3 sets of pullups, 3 sets of upright cable rows, 4 sets of BB curls supersetted with tricep extensions (for 1st 2 sets) and some super heavy tricep pushdowns (for the 2nd 2 sets).<br />
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Have definately enjoyed this programme and will do it agan for sure as feel have made some good strength games.<br />
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Whats next? aiming to move to push / pull / legs / push / pull then have weekends off as usual. 5 days in a row....could be tough! Gonna set it up with the first two push / pull days based around heavier compound lifts at low reps and the 2nd two with a bit more volume and variation. Have some kettlebell fun scheduled for next week too so might just be push/pull/legs that I can fit in that week. -
lol enjoy those Kettle bells bro!! they are easy as ha ha<br />
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You've made a lot of progress with the 5/3/1 - no doubt that will help you kick on in whatever you pick up next.<br />
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5 days a week will def be split training territory. -
Used to do splits over 5 days well 4 days plus a cardio day in the middle (not that dif to what I did in 5/3/1). Found it good for strength but need to lift the intensity for bit hence the change to doing push/pull twice a week and one day of legs. See how I handle it.<br />
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Biggest issues are gonna be doing chest and shoulders on the same push day and also doing squats and deads the day straight after my back (pull) day. Was gonna do deads on my pull day but PT reckons I should man up and do them along side squats on my leg day....ouch! -
your PT thought squats and DLs were a good idea on the same day? interesting - I've been taught to split those bad boys up by at least a day.<br />
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I find doing chest before shoulders works better (for me). The times I do shoulders first I just don't do as well on bench. -
Yeah i know....he's made me do it before too <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/knuppel2.gif' class='bbc_emoticon' alt=':knuppel:' /><br />
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Could handle it fine back then but I wasnt moving as much weight as I am now -
JK gonna give this 5/3/1 thing a go for sure. Two questions, the last set says 5+, I assume this means do 5 but smash out 6 or 7 if you can.<br />
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Also how much rest between sets do you take ? for building real strength most powerlifting programs suggest 3-4 minutes, how many did you do ? -
MN5 did you see this link earlier in JK's thread [url="http://www.strstd.com/"][color="#0f72da"]http://www.strstd.com/[/color][/url] - should help calculating the weight etc.
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Yeah homie I did see that and it looks pretty doable but not if the rest period is only 30 seconds !!!!!<br />
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The thought of doing squats and deads on the same day fills me with not much joy, surely one lift ( ie whichever one ya did second ) would suffer ? -
sweet!<br />
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Yeah I can't see how you'd be at your best if you did squats and DL's together. You'd know all about it the following day! -
Yep, as far as calculators go that one seems prettty accurate. Now I just need JK to let me know about the rest periods. I think the gist of this program is to go farkin hard out on the last set, leave nothing in the tank and any other cliches ya can think of !
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Will let ya know how I go with it - prob do it on Monday!<br />
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Re the 5/3/1 questions, yep go hard and max out on that last set. So for week one for all exercies you go warmup ie a few reps at lower weights and then you working sets are 5 reps for 1st and 2nd set and then at least 5 reps in 3rd set. Since the programme starts relatively easy you may find you can crank out a fair few reps in your first couple of cycles, especially in the first weeks of each cycle. Wendler recommends leaving 1 rep in the tank so push yaself as close to failure as possible but not to failure.<br />
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Week 2 is 3 reps first two sets and then at least 3 next. Week 3 is 5 reps 1st set, 3 reps 2nd and at least 1 in the next. Have read some stuff saying not to try max out every week and to pick you days with a common approach to be to do the max outs on weeks 1 and 3.<br />
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Rest periods - maybe 30seconds in the warmup up sets but usually 1min between 1st and 2nd set and then maybe 90 seconds to 2mins for the 3rd heaviest set. Made a point of refilling my drink bottle here.<br />
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You dont have to do the deloads. I did one at the end of my first cycle as had rolled in to 5/3/1 straight after 10 weeks straight of 5 x 5 and needed it. Didnt deload after between cycles 2 and 3, just rolled straight through.<br />
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Its a pretty good programme eh.<br />
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What assistance work are you planning to do? Quite a few good options there.<br />
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Here are a couple of links I referred to a bit during the programme. There is some really good info there.<br />
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[url="http://www.muscleandstrength.com/workouts/hardcore-look-at-jim-wendlers-5-3-1-powerlifting-system.html"]http://www.muscleand...ing-system.html[/url]<br />
[url="http://asp.elitefts.net/qa/training-logs.asp?qid=123083"]http://asp.elitefts.....asp?qid=123083[/url]<br />
[url="http://articles.elitefts.com/articles/training-articles/five-531-questions/"]http://articles.elit...-531-questions/[/url] -
Thanks pal, will hit this with great gusto. I read his article and love his no bullshit approach, he says fuck quite a bit too which we can all relate to haha. assistance work will be chins etc I think. Initially I reckon I can add a fair few reps to the final set ( he says this before actually trying ! )<br />
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As for the deload the weights calculated look like a piece of fucken piss to be honest but will give it a go anyway. -
It will be for the first cycle mate as it calculates it at 90% of your max on that website. Above the 5/3/1 data you can uncheck a box so it doesnt start you off so easy. He recommends this to give you time to build up strength and make progression. I didnt go for the 90% adjustment and just based it all off my true 1 rep max. If you do use the 90% adjustment then you can expect some pretty high reps on the last sets throughout your first cycle.<br />
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Also worth noting is that even after adjusting that 90% start off thing, max lift in week 3 is only at 95% of your 1 rep max. This means you obviously need to do more than 1 rep to set a new PB. I set goals for each of my max lifts so I knew what I had to lift to break my previous 1 rep max.<br />
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On week 1 3rd set (ie 5+) my target was 7.<br />
Week 2 3rd set (ie 3+) my target was 5<br />
Week 3 wrd set (ie 1+) my target was 3.<br />
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I knew if I made it to that number of reps I was moving forward. Anything more was a bonus. -
Sorted....<br />
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I've attached the 5-3-1 spreadsheet that I made and it's pretty basic to follow. You just need to enter in your current 1 rep maxes in the highlighted cells and then it will calculate the required lifts for the first 5 cycles (so 15-20 weeks of workouts depending if you do the deloads) automatically. The figures in brackets next to the 3rd sets were my target minimum reps as noted in my previous post.<br />
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Each cycle automatically increases the weights by 2.5kg for bench and overhead press and 5kg for squats and deadlifts. Rounding is set to assume that the minimum weight increase available at your gym is 2.5kg (ie 2 x 1.25kg plates).<br />
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You can add in your own assistance work too as there is space for up to 4 per workout.<br />
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Any questions then just let me know.
