The 5/3/1 Discussion Thread

itsallaboutheL

Thats no fun!!

cardio,shoot me

put him on gvr lads, thatl be fun

itsallaboutheL

cardio,shoot me wrote: »

put him on gvr lads, thatl be fun

GVT??

cardio,shoot me

thats the one :P, what the hell was i thinkin of

the drifter

Hanley wrote: »

I wanna see him do what's best for him. I understand the effects of DC, you don't. Sorry!!!!

He's got a point L he was experience both programs...and made huge gains on each..

itsallaboutheL

the drifter wrote: »

He's got a point L he was experience both programs...and made huge gains on each..

he'd make huge gains playing tiddly-winks!!

Hanley

itsallaboutheL wrote: »

he'd make huge gains playing tiddly-winks!!

Ya reckon? Maybe you just need to work harder...

the drifter

itsallaboutheL wrote: »

he'd make huge gains playing tiddly-winks!!

Look at the gains youve made since you started doing some structured training....maybe if your stopped playing tiiddly-winks you would make some more:D

itsallaboutheL

Hanley wrote: »

Ya reckon? Maybe you just need to work harder...

my point exactly, no one here comes close to your intensity or sheer bloody-mindedness

Vegeta

De Deraco wrote: »

Looking at the logs though everyone seems to be progressing well on it and the last thing I want is to get injured again so may aswell give it a try as is.

I injured my back slightly on the last session of Korte, I did a 160 deadlift, a real grinder and there was a little twinge there.

I was going to do west side for skinny bastards but the focus on big singles meant I couldn't deadlift heavy (for me) without pain == I couldn't deadlift.

So when I saw this and it emphasises starting light I thought it would be great for some rehab.

Did 8 reps of 122 last week and my back feels fine. Going to keep this one going for a while I'd say as I enjoy the sessions, structure and progression.

thewools

Might start this 5/3/1 stuff now at the end of the month.

Strength wise - I'm doing ok but started off too heavy too soon I reckon on previous routines. I have been looking for a change and this looks perfect for balancing Football Training and weights...

Also going to try bringing in some stamina work once a week - so some running supersets are on the cards too... Will this affect my 5/3/1 workouts?

slemons

I made a little excel doc thats not nearly as good as Bossarky's but makes a bit more sense for me.

You've to work out all the %'s yourself but i think it makes things a bit clearer

Aedh Baclamh

You can do this in a week using 3 workouts but ensure you train all 4 corelifts before repeating.

Can you?

I've it currently set up as Day 1 MP, Day 2 DL, Day 3 BP, Day 1 SQ...but I'd definitely do both bench and squat on the Saturdays if that was ok?

kevpants

thewools wrote: »

Also going to try bringing in some stamina work once a week - so some running supersets are on the cards too... Will this affect my 5/3/1 workouts?

No it's fine. Lots of people, including myself, do pretty intense cardio with it.

dave80

posted by jim wendler on tnation today

irishlifting wrote:
Jim Wendler wrote:
irishlifting wrote:
Jim Wendler wrote:
irishlifting wrote:
I've got a question for the folks who have been rounning 5/3/1 for a good few cycles and big Jim, I have now decided to concentrate more on my weaker movements aka the squat and bench as my deadlift is much better. But I was just wondering for those of you who have taken this road how to approach hitting reps.

Do you max out each week of the 3 working cycles or do you pick your battles, as in hit the reps for the week and only bust your ass really hard on the last set when your feeling up to it?. as I have been busting my balls each week with every movement but finding my that although my progress has been consistent my recovery is taking slightly longer which could lead to a serious burn out in another couple of cycles.

Pick your battles - and do only the prescribed reps for the DL.

Cheers Jim thats all I wanted to hear. Just out of curiousity are you are still making good gains out of 5/3/1?


Yes...Bench is going well, despite my ****ed up shoulder and squat is finally coming around. DL is OK and the military is OK. I'm trying to train 2 days/week now and see how the gains come. So far, I feel great.

The question I know I will get is: How did I hurt the shoulder? Drank too much and fell asleep on my shoulder about 6 weeks ago. Stayed in that position for 8 hours and woke up with no range of motion or movement in that arm.

Well being from the holy land of alcohol I have found myself in some really weird positions the morning after, my worst one being slouched over a bin(trash can) in the rain but I have suffered that shoulder **** myself so I basically gave up the hard drinking for a few designated times of year. But good to hear your still making gains I can only see myself using the template for a long time to come, well its either that on hit the vodka & stout road again.


I may be over in Ireland at the end of the year (October/Novemeber) for a seminar. Not sure where but it MAY happen.

kevpants

dave80 wrote: »

posted by jim wendler on tnation today

I may be over in Ireland at the end of the year (October/Novemeber) for a seminar. Not sure where but it MAY happen.

https://www.youtube.com/watch?v=Mw6H3crLzpg

Aedh Baclamh

Aedh Baclamh wrote: »

Can you?

I've it currently set up as Day 1 MP, Day 2 DL, Day 3 BP, Day 1 SQ...but I'd definitely do both bench and squat on the Saturdays if that was ok?

Bumpy bump

kevpants

Aedh Baclamh wrote: »

Bumpy bump

Don't really get the question.

Aedh Baclamh

Sorry,

Currently I'm doing a 3 day week (MP,DL,BP). Next week it will be SQ,MP,DL. Following week BP,SQ,MP and so on.

What I was wondering was could I structure the whole thing into one entire 3 day week workout? So on Day 1 it will be MP, Day 2 DL and Day 3 BP and SQ.


Hope that's clearer.

kevpants

Aedh Baclamh wrote: »

Sorry,

Currently I'm doing a 3 day week (MP,DL,BP). Next week it will be SQ,MP,DL. Following week BP,SQ,MP and so on.

What I was wondering was could I structure the whole thing into one entire 3 day week workout? So on Day 1 it will be MP, Day 2 DL and Day 3 BP and SQ.


Hope that's clearer.

Oh I get ya. Yeah you can. I'd probably combine military with something lower body. Think the others deserve their own day slightly more.

Hanley

kevpants wrote: »

Oh I get ya. Yeah you can. I'd probably combine military with something lower body. Think the others deserve their own day slightly more.

+1

_JOE_

Would skipping a workout and moving on to the next wave be detrimental to the programme?
For instance, following training a bad tackle left me with heavy bruising on my ankle.

Now my next workout was due to be squat and i don't want to put too much strain on it so could i skip it and move on to the next wave and catch up later? I've been quite strick up to now re workouts in the waves...

slemons

How about power clean instead of deadlift?

brianthebard

I would've thought it was more suited as an acessory, or to go with a programme designed with oly lifts in mind. I don't know if going for as many reps as possible on the last set woudl be a good idea?

podge57

_JOE_ wrote: »

Would skipping a workout and moving on to the next wave be detrimental to the programme?
For instance, following training a bad tackle left me with heavy bruising on my ankle.

Now my next workout was due to be squat and i don't want to put too much strain on it so could i skip it and move on to the next wave and catch up later? I've been quite strick up to now re workouts in the waves...

Its usually recommended to just do the prescribed reps and not go all out, because you are not squatting that frequently anyway, but in some cases rest would be better i suppose

slemons wrote: »

How about power clean instead of deadlift?

Afaik wendler himself does/did both, with cleans on squat day. I dont think it would be a good idea to take out deads

Hanley

slemons wrote: »

How about power clean instead of deadlift?

I don't think swapping cleans for deads would work. Personally I've always found cleans need higher volume and greater frequency to progress. Doing them once every 7-10 days and going all out on a set probably wouldn't work.

I've had decent success using hang power snatches as a warmup BEFORE doing deads or squats tho... So maybe do them first.

Hanley

Wendler's in seriously good shape;

slemons

I absolutely hate doing deadlifts since they kill my lower back when i run. It makes no sense and ive tried everything to correct it but it doesnt seem to work.

No problem at all with cleans....
We'll see how it goes when i start this in 6 weeks *when i hopefully go back to college* Cant wait for CAO

brianthebard

Is it important to you that you pull conventional? Because I switched to sumos recently and have found the change to really work in my favour, and Kevpants changed a while ago too and afaik has been happy with the switch. My lower back feels much better since I changed stance.

Aedh Baclamh

dave80 wrote: »

posted by jim wendler on tnation today

I've got a question for the folks who have been rounning 5/3/1 for a good few cycles and big Jim, I have now decided to concentrate more on my weaker movements aka the squat and bench as my deadlift is much better. But I was just wondering for those of you who have taken this road how to approach hitting reps.

Do you max out each week of the 3 working cycles or do you pick your battles, as in hit the reps for the week and only bust your ass really hard on the last set when your feeling up to it?. as I have been busting my balls each week with every movement but finding my that although my progress has been consistent my recovery is taking slightly longer which could lead to a serious burn out in another couple of cycles.

Pick your battles - and do only the prescribed reps for the DL.

Interesting, last week (first week of 5/3/1) I was deadlifting and did 11 reps for my final set and I was in bits for days afterwards, never usually like that. Going to now keep to just 5 reps, 3 reps and a single rep for DLs.

kevpants

slemons wrote: »

I absolutely hate doing deadlifts since they kill my lower back when i run. It makes no sense and ive tried everything to correct it but it doesnt seem to work.

It makes perfect sense, you aren't doing them right OR you have a weak lower back. Either way, not deadlifting is the worst thing you can do.

Aedh Baclamh wrote: »

Interesting, last week (first week of 5/3/1) I was deadlifting and did 11 reps for my final set and I was in bits for days afterwards, never usually like that. Going to now keep to just 5 reps, 3 reps and a single rep for DLs.

I'd probably say to be careful not to throw the baby out with the bathwater. If you feel bet from your last session by all means just to do the minimum but deciding you are never going to do more than the minimum cos of one hard week is gonna work against you in the long run.

Interview with Wendler here

thewools

I'm going to start this 5/3/1 stuff now starting next week. However I would stuggle to go to the gym 3/4 times a week but would at least be going 2 or 3.

Has anyone incorporated two exercises in one session?

eg Doing the Military and Deadlift in the same session.

IMO there should be no reason to why I cannot do two of the main exercises in one training session. Is there?

Beau

slemons wrote: »

I absolutely hate doing deadlifts since they kill my lower back when i run. It makes no sense and ive tried everything to correct it but it doesnt seem to work.

I wouldn't blame the deads (unless your form is actually bad!). I have a simillar problem, its tightness in your hamstrings, hip felxors and lower back. I've been recommended to do; Psoas Stretch, a hamstring stretch (where you lie on the ground on your back and raise one leg with the other touching the ground untill u feel a stretch, hold for at least 20 seconds and switch) and I find a dynamic stretch before running like where you lie on your back, both legs together and start rolling your hips up and down so that both your legs go up vertically together and touch the ground together. They have helped me anyway.

d'Oracle

slemons wrote: »

I absolutely hate doing deadlifts since they kill my lower back when i run. It makes no sense and ive tried everything to correct it but it doesnt seem to work.

That, could be a postural problem.
As I recently learned, I am coming to the end of a week off lifting, with more time to come.

Try engaging your glutes more.

http://stronglifts.com/lordosis-why-it-causes-lower-back-pain-how-to-fix-it/

Good article on my problem and how to fix it.
NOT NECESSARILY your problem though. I needed a trip to an osteo to find out.

Hanley

Guys, just FYIY, slemons is a dude who looks after himself REALLY well and would put a lot of us to shame conditioning wise (unless he's turned into a fat cnut!!). My lower back gets a serious pump and locks up tight over long distances while running too so I wouldn't doubt him.

RE: doing 5/3/1 and not being able to go to the gym 4 days a week.... the original template only called for 3 afaik.

Monday: Squat
Wednesday: Press
Friday: Deadlift
Monday: Bench
Wednesday: Repeat the above

d'Oracle

Hanley wrote: »

Guys, just FYIY, slemons is a dude who looks after himself REALLY well and would put a lot of us to shame conditioning wise (unless he's turned into a fat cnut!!). My lower back gets a serious pump and locks up tight over long distances while running too so I wouldn't doubt him.

Ah.

Maybe you two should try pace running.
Just a thought.

podge57

+1 on the running after deads.

My back always tightens up when i run afterwards, i dont think its anything that can really be prevented

Beau

podge57 wrote: »

My back always tightens up when i run afterwards, i dont think its anything that can really be prevented

Read my response, just takes a bit of stretching.

Aedh Baclamh

Deload week - essential?

I've been doing the following: Day 1 DL, Day 2 BP, Day 3 SQ and MP


I don't feel worn out or anything and was just curious.

slemons

Hanley wrote: »

Guys, just FYIY, slemons is a dude who looks after himself REALLY well and would put a lot of us to shame conditioning wise (unless he's turned into a fat cnut!!). My lower back gets a serious pump and locks up tight over long distances while running too so I wouldn't doubt him.

RE: doing 5/3/1 and not being able to go to the gym 4 days a week.... the original template only called for 3 afaik.

Monday: Squat
Wednesday: Press
Friday: Deadlift
Monday: Bench
Wednesday: Repeat the above

Lol, fat enough these days, but im working on it.

I see you're doing a nice bit of conditioning work these days yourself.
Nice!

VIS VIRES

Aedh Baclamh wrote: »

Deload week - essential?

I've been doing the following: Day 1 DL, Day 2 BP, Day 3 SQ and MP


I don't feel worn out or anything and was just curious.

If you feel ok and your lifts are still progressing,i'd say you would be ok skipping the deload...

newby.204

goin onto my second cycle alls going weel, except due to work ill be away for three days next week tue to thurs, and that messes up my training im going to miss wednesday, theres no gym where im going i already checked,

so should i double up on to lifts tommorrow(dead and bench plus all the assist work) or just miss the session(bench) on wednesday??

dave80

newby.204 wrote: »

goin onto my second cycle alls going weel, except due to work ill be away for three days next week tue to thurs, and that messes up my training im going to miss wednesday, theres no gym where im going i already checked,

so should i double up on to lifts tommorrow(dead and bench plus all the assist work) or just miss the session(bench) on wednesday??

no prob putting them together, deads first followed by bench then do your assistance

newby.204

that'll do so

Catenaccio!

Had to retest my deadlift 1RM there recently. Program is going well although I can't say I'm following the assistance work properly. Typically do dips, chins, pull ups, rows, facepulls etc. But it's all a little messy.

Inspector Coptoor

Have finished four cycles of 5/3/1 now and seen some nice gains in all 4 lifts.

the assistance work has also been very good and my chins and pull ups are coming on a bit as well.

gonna do a 5th cycle now for Military Press and Squat and am about to start smolov junior for deadlift and bench

itsallaboutheL

Liam Henners257 wrote: »

Have finished four cycles of 5/3/1 now and seen some nice gains in all 4 lifts.

the assistance work has also been very good and my chins and pull ups are coming on a bit as well.

gonna do a 5th cycle now for Military Press and Squat and am about to start smolov junior for deadlift and bench

You are going to die!!!

Inspector Coptoor

hopefully.
it's gonna be a tough month starting on monday.
doing the smolov prep week this week.

itsallaboutheL

Liam Henners257 wrote: »

hopefully.
it's gonna be a tough month starting on monday.
doing the smolov prep week this week.

seriously tough, 4 days of benching and DLing a week plus squatting ans Military Press.... it sounds like madness tbh you're looking for trouble!!

the drifter

itsallaboutheL wrote: »

seriously tough, 4 days of benching and DLing a week plus squatting ans Military Press.... it sounds like madness tbh you're looking for trouble!!

your about as qualified as a slut is to preach at a monastery when it comes to telling people there heading for trouble with there training...