The 5/3/1 Discussion Thread

amazingemmet · 21-07-2009 05:37PM

BossArky wrote: »

I've just finished week 3 --> deload next week.

What are people doing on the deload for the assistance exercises? Cut them in half with weight or reps? Dump them altogether for a week?

I'm not doing 531 or anything similar so might be different guidelines but a normal deload is done by dropping the volume but keeping the intensity high.

BossArky · 21-07-2009 06:00PM

brianthebard wrote: »

You're training twice a week aren't you? You're not really supposed to deload if that's the case, although that is without factoring in the triatholon training. Do you feel like you need a deload? If you do I would either cut down the sets, or just not lift as much that.

Yeah, twice a week at present.

Err... I thought that no deload was required if you were training bench and squat one week, and deadlift and military press the next. I'm doing all 4 over the 2 sessions per week. I'll check later.

Don't remember any mention of what to do on assistance exercises though.

amazingemmet wrote: »

I'm not doing 531 or anything similar so might be different guidelines but a normal deload is done by dropping the volume but keeping the intensity high.

Cheers. I'll try this after my second cycle.

I may just do nothing (much) for the week ahead of the triathlon & deload 1 i.e. the next week.

brianthebard · 21-07-2009 06:06PM

BossArky wrote: »

Yeah, twice a week at present.

Err... I thought that no deload was required if you were training bench and squat one week, and deadlift and military press the next. I'm doing all 4 over the 2 sessions per week. I'll check later.

Don't remember any mention of what to do on assistance exercises though.

Just checked, he gives two options (two lifts or one lift a day) but suggests not to deload unless absolutely necessary. As I said he didn't factor in the triathlon training like in your case. Fwiw I'm doing it twice a week atm and have skipped the deload (or will skip it when i go in tomorrow). When's your triathlon again? Perhaps if you didn't deload this time and then took a week or two of no weights before the comp when you finish the next cycle, if you think that would be beneficial for you?

BossArky · 21-07-2009 06:13PM

Ok, thanks for checking that.

Triathlon is in a week and a half... which fits in perfectly with deloading for the next week and then taking a couple more days off.

I guess I'll just take it easy (40%) on the main lifts, and just do one set of the assistance ones.

brianthebard · 21-07-2009 06:21PM

Oh cool well then yeah the deload makes good sense.

cardio,shoot me · 21-07-2009 07:07PM

Good luck with the triathalon! I want to do one before im 18, think it would be great craic!

Hanley · 21-07-2009 07:28PM

amazingemmet wrote: »

I'm not doing 531 or anything similar so might be different guidelines but a normal deload is done by dropping the volume but keeping the intensity high.

Ya sure??

I wouldn't consider anything where you're lifting near max weights (or the same training weights as you had been) a deload...

itsallaboutheL · 21-07-2009 10:10PM

cardio,shoot me wrote: »

Good luck with the triathalon! I want to do one before im 18, think it would be great craic!

You're concept of craic leaves a lot to be desired!!

Hanley stop bullying drifter in to 5/3/1!! I wanna see him do DC!!

cardio,shoot me · 21-07-2009 11:15PM

I love cycling, i often thought of taking up long distance cycling as opposed to weights :P, not to mention everyone knows swimming kicks ass.

Hanley · 21-07-2009 11:28PM

itsallaboutheL wrote: »

You're concept of craic leaves a lot to be desired!!

Hanley stop bullying drifter in to 5/3/1!! I wanna see him do DC!!

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

itsallaboutheL · 21-07-2009 11:32PM

Thats no fun!!

cardio,shoot me · 21-07-2009 11:39PM

put him on gvr lads, thatl be fun

itsallaboutheL · 22-07-2009 12:00AM

cardio,shoot me wrote: »

put him on gvr lads, thatl be fun

GVT??

cardio,shoot me · 22-07-2009 12:07AM

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

the drifter · 22-07-2009 12:09AM

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 · 22-07-2009 12:11AM

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 · 22-07-2009 12:17AM

itsallaboutheL wrote: »

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

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

the drifter · 22-07-2009 12:17AM

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 · 22-07-2009 12:21AM

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 · 22-07-2009 11:27AM

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 · 22-07-2009 02:53PM

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 · 23-07-2009 11:05AM

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 · 23-07-2009 12:00PM

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 · 23-07-2009 01:22PM

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 · 23-07-2009 10:09PM

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 · 24-07-2009 08:03AM

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 · 24-07-2009 10:12AM

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 · 24-07-2009 04:30PM

Aedh Baclamh wrote: »

Bumpy bump

Don't really get the question.

Aedh Baclamh · 24-07-2009 05:06PM

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 · 24-07-2009 05:59PM

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.

The 5/3/1 Discussion Thread

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