buy the e-book, or get the app on iPhone. or check out info on the workout logs 5/3/1:ers write
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09-29-2012, 01:09 PM #361
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2431
my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
my blog about weight lifting -> http://jsaarelainen.wordpress.com/
"May the sun illuminate thy path!"
my currents : sq 319 - dl 419 - bp - 231 - ohp 143
my goals 2014 : sq 341 - dl 440 - bp 242 - ohp 154
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10-26-2012, 09:45 PM #362
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10-26-2012, 09:49 PM #363
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10-27-2012, 03:15 AM #364
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10-27-2012, 10:49 PM #365
whats next?
i have been doing this for a year now, bulking up.. i have achieved 10 pound gains and strength gains
what can i do after this now that im planning to cut and lean off a bit? (i did develop some fat in the process)
do i supplement it with cardio or sumthin?
or use a whole different program??
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10-27-2012, 10:52 PM #366
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10-27-2012, 11:51 PM #367
Another quick question which I am guessing the answer to already.
Can you change the order of your workout to go on days that will suit you? For instance it has squat listed as workout A, can you switch it around with something like Bench press? So for example you would be doing bench press for work out A and squats for workout B.
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10-27-2012, 11:53 PM #368
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10-27-2012, 11:54 PM #369
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10-30-2012, 11:52 PM #370
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10-31-2012, 09:27 AM #371
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12-10-2012, 12:33 PM #372
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12-25-2012, 11:27 PM #373
Currently running this,
Deadlifts
Assisted Work:
Lat Pull down
Bent Over Row
Back Raises
Hanging Leg Raises
Overhead Press
Assisted Work:
Seated Dumbbell Shoulder Press
Barbell Upright Row
Dumbbell Side Lateral Raise
Barbell curl
Squats
Assisted Work:
45 Degree Leg Press
Leg Curl
Calf Raises
Weighted sit up
Bench Press
Assisted Work:
Incline Dumbbell Bench Press
Chest Dip
Dumbbell Flys
Tricep Pushdown
All Assisted work have been 4 sets of 8-10 reps. Although I am wanting to lower it to 3 sets 8-10reps and adding in another assisted work would that work out well?, So I will have 5 exercises of Assisted work doing each one with 3 sets of 8-10 reps. Also want to try out pull ups and chin ups any good place to place those? I'm currently cutting atm. This routine has been great so far and been making progress on my main lifts which is good.
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12-26-2012, 07:31 AM #374
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01-14-2013, 03:51 PM #375
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02-27-2013, 02:07 PM #376
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02-27-2013, 03:14 PM #377
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02-27-2013, 04:38 PM #378
- Join Date: Feb 2010
- Location: Fort Wayne, Indiana, United States
- Age: 52
- Posts: 1,392
- Rep Power: 8087
NO issue digging this thread up. One of the better ones on this site.
For those interested in this program: http://www.strstd.com/
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04-02-2013, 07:22 PM #379
- Join Date: Nov 2003
- Location: Sydney, NSW, Australia
- Age: 40
- Posts: 813
- Rep Power: 854
*bump*
I wanted to answer this question because it seems to be a common theme pointing out the OP is different to the ebook. I believe, the OP was written before the ebook was ever released and was taken from a magazine. Therefore, refer to the ebook for information as it has been updated since the original article.If they can make penicillin out of mouldy bread, maybe they can do something with you.
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05-26-2013, 12:50 PM #380
Hey guys, I've been doing the 5/3/1 for 3 months (week 3 starts tomorrow).
I wanted to ask about the last working set of the main lift.
I'm getting way more than the prescribed reps. For example today I had Squats, 100 kg for 3+ reps I did 11 reps. A few days ago I had Deadlift, 127.5 kg for 3+ again did 10 reps same issue with the Military Press and Bench Press m getting way over the prescribed reps.
My strength is increasing obviously, which brings me to my question: should I recalculate my weights based on the new 1RMs I set this month for next month or do I continue as it is said in the book and add 5lbs to presses and 10 lbs for Squats and Deadlifts next month ??
Thanks,
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05-26-2013, 12:54 PM #381
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05-26-2013, 01:02 PM #382
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05-26-2013, 01:13 PM #383
I'm going to assume your form is correct.
While Wendler advises against it, there really isn't anything wrong with finding a new training max.
If I were to find a new TM, I would take the deload week. Then take the next week to explore for a new TM, 1 lift per day assuming you run it 4 days a week.
How many reps are you getting on the 3rd (1+) week for the past 2 cycles?We don't rise to the occasion, we fall to our level of training.
I was born a shotgun in my hands. Behind the gun I'll make my final stand and that's why they call me Bad Company
Sensible Liberals for Trump 2016 Crew
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05-26-2013, 01:29 PM #384
I basically wanted to see whether I should be getting a max of 1 or 2 reps above the prescribed or getting to 10 reps was acceptable.
And yes this has been going on ever since the first month, I recently got back from a broken ankle. For the first month I re-assessed my 1RMs for month 2 and adjusted those numbers to month 3.
Do you think I should do the same for the 4th cycle given the amount of reps I'm getting on the last working set ??
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05-26-2013, 02:24 PM #385
There really isn't a max, just the minimum.
I would probably stick it out for a couple more cycles. The higher rep range will help build muscle, which will come in handy when it gets heavy.
If you feel like sticking with the prescribed weight increases is wasting time, you can retest your training max. But really the more correct solution here would be to run a faster progressing program, like SS, for a bit and then come back to 5/3/1.We don't rise to the occasion, we fall to our level of training.
I was born a shotgun in my hands. Behind the gun I'll make my final stand and that's why they call me Bad Company
Sensible Liberals for Trump 2016 Crew
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06-02-2013, 10:36 AM #386
Hey Bumpus, thanks for the advice, I know it's a little late but I'll explain why.
During the week I remembered what you said about my form being correct so I had someone at the gym video tape me while performing the last all out set, and from what I've seen my Bench and Press form are decent, however my Deadlift needs improving as well as my Squat.
The Deadlift I'm not sitting my butt back as much as i need to be so that my back is at a 45 degree angle.
And my Squat, even though I'm reaching parallel, I'm experiencing extreme pressure in my lower back due to the high placement of the bar and my foot placement is very wide almost sumo squat.
Anyway i decided to take your advice and start the SS program. But I dunno how much weight I should be using during the first phase.
Can you help me out a bit on this ?
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08-22-2013, 02:03 AM #387
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08-22-2013, 03:07 AM #388
^I'm confused about what you're asking. If you notice strength gains then I think you're doing something right....
Are you asking if you should continue with the deload?☆☆☆υк ¢яєω☆☆☆
Typical 5/3/1 log -
http://forum.bodybuilding.com/showthread.php?t=152790153
Self reminder: owe reps back to Timetogrowup, Justin93.
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08-22-2013, 03:48 AM #389
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08-22-2013, 04:06 AM #390
Whether you want to do the deload is up to you and depends on your training level / experience and your recovery.
I personally do two cycles (6 weeks) and sometime three cycle before deloading, and i'm definitely not alone in doing this.
I also found a heavier deload week off Wendlers blog as well - 65% of TM x 3, 75% of TM x 3, 85% of TM x 3 - if you dislike the idea of going light.☆☆☆υк ¢яєω☆☆☆
Typical 5/3/1 log -
http://forum.bodybuilding.com/showthread.php?t=152790153
Self reminder: owe reps back to Timetogrowup, Justin93.
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