couple 5/3/1 questions (yes i read it)

[lilsteve83709]

just bought the book, and have a few questions.

should i test my 1 rep maxes on the 4 main lifts before i start?

if so, are those maxes what i take 10% off? so say my bench is 250 max, 10% off that would be 225. is that my starting point?

sorry if these have already been asked....

[lilsteve83709]

also, what the heck are glute-ham raises?

[Entkommen115]

1. You can test your maxes before you start if you do not have a good idea of what they are. If you do know your maxes or have a good idea then maxing is not necessary.

2. Yes your example of 10% off was perfect. Do that for all of your lifts.

3. GHR's are when someone or something holds your feet down while you lay face down on the floor. You then curl your legs to bring yourself up. You could find some examples on youtube because its actually a little more complicated then I just said.

Edit: I have yet to figure out how the human language works and cannot produce coherent messages.

[lilsteve83709]

1. You can test your maxes before you start if you do not have a good idea of what they are. If you do then its not necessary.

2. Yes your example of 10% off was perfect.

3. GHR's are when someone or something holds your feet down while you lay face down on the floor. You then curl your legs to bring yourself down. You could find some examples on youtube.

thanks.

one last thing (for now lol)

are Kroc rows the same as bent over dumbbell rows?

[Entkommen115]

I believe kroc rows are db rows for high reps? I guess I am not really sure.

Sorry champ I am not really aware there.

[lilsteve83709]

I believe kroc rows are db rows for high reps? I guess I am not really sure.

Sorry champ I am not really aware there.

from what i am reading/watching, that would seem correct. if we are wrong, someone please correct us.....

sweet deal. i am excited for this. going to finish off the rest of this week strong, deload next week, then the following week will start 5/3/1

[SecondSucks]

Yep, kroc rows are just picking a heavy weight and repping it out.

[lilsteve83709]

Yep, kroc rows are just picking a heavy weight and repping it out.

sweet thanks!

[Mega_Man]

Glute Ham raise

[ShutUpAndSquat]

I haven't personally tried this, but see if you can set yourself up to do GHRs off a lat pull-down seat. Set your heels under the pads and try to do em'.

[isaku900]

I haven't personally tried this, but see if you can set yourself up to do GHRs off a lat pull-down seat. Set your heels under the pads and try to do em'.

the problem with that, and every other GHR substitute is that you don't get the full effect b/c you don't get your knee dropping below the pad like you do on a GHR machine. So you don't get the full pull with your hamstring that really makes you go "ow, I can't walk" the next morning.

[lilsteve83709]

the problem with that, and every other GHR substitute is that you don't get the full effect b/c you don't get your knee dropping below the pad like you do on a GHR machine. So you don't get the full pull with your hamstring that really makes you go "ow, I can't walk" the next morning.

all my gym has is a back extension "machine"

[isaku900]

all my gym has is a back extension "machine"

i'd actually suggest band leg curls over any of the ghetto GHR substitutes, tbh.

loop a green or blue band around a power rack, sit on a bench a distance aways, and pull with your legs. Its addressed in the first Wild Iron Q&A, first question.

[lilsteve83709]

i'd actually suggest band leg curls over any of the ghetto GHR substitutes, tbh.

loop a green or blue band around a power rack, sit on a bench a distance aways, and pull with your legs. Its addressed in the first Wild Iron Q&A, first question.

link? i checked stickys and the wild iron site and didnt see it

[isaku900]

link? i checked stickys and the wild iron site and didnt see it

http://www.wildirongym.com/pages/QA.html

[lilsteve83709]

http://www.wildirongym.com/pages/QA.html

my bad. i mis-read your original post. thanks for the link

[isaku900]

my bad. i mis-read your original post. thanks for the link

its what they're for.

[lilsteve83709]

its what they're for.

so do you work at the wild iron gym (i assume you do)?

[isaku900]

so do you work at the wild iron gym (i assume you do)?

well...there's no employees of the gym, but I'm a founding member.

[lilsteve83709]

well...there's no employees of the gym, but I'm a founding member.

there's a slight chance i might be able to swing by this year for some weekend seminars on my way down to my uncle's house (he is in southern cali)

[isaku900]

there's a slight chance i might be able to swing by this year for some weekend seminars on my way down to my uncle's house (he is in southern cali)

ok...if you want to come by, the clinics are $20. includes all the coaching you could want and PRs are free.

[nekkidbear]

Yes you are correct. You should max out before to see where your at or he also shows how to find a calculated max off of a three rep max.

[lilsteve83709]

ok...if you want to come by, the clinics are $20. includes all the coaching you could want and PRs are free.

i figured PR's would cost extra

Yes you are correct. You should max out before to see where your at or he also shows how to find a calculated max off of a three rep max.

i have a really good idea of where i am now, just want to verify before i start

[lilsteve83709]

oh, one more thing:
since the program is set up into 3 week phases, can i alternate box/front/ and regular squats each cycle? so box for 3 weeks, deload, back for 3 weeks, deload... etc etc??

[SecondSucks]

oh, one more thing:
since the program is set up into 3 week phases, can i alternate box/front/ and regular squats each cycle? so box for 3 weeks, deload, back for 3 weeks, deload... etc etc??

Nope, stick with one exercise and do it

[Mettalhead]

oh, one more thing:
since the program is set up into 3 week phases, can i alternate box/front/ and regular squats each cycle? so box for 3 weeks, deload, back for 3 weeks, deload... etc etc??

Nope, stick with one exercise and do it

+1

If you would like to do those lifts throw them in there as your squat assistance exercises. I do Front Squats immediately after my top squat set. I just don't go as heavy. Normally a 3x3 or 5x3 as a rep scheme, but I leave some in the tank here so I don't wreck myself for the rest of the cycle.

[lilsteve83709]

+1

If you would like to do those lifts throw them in there as your squat assistance exercises. I do Front Squats immediately after my top squat set. I just don't go as heavy. Normally a 3x3 or 5x3 as a rep scheme, but I leave some in the tank here so I don't wreck myself for the rest of the cycle.

ah ok... that is where i was getting confused, since i saw both front and box squats brought up in the reading.

[clorox_me]

pick 1 exercise and do it until you stall out. Testing your maxes is good because then you know for sure exactly how much you pred over the course of 3-6 months, but it's not necessary.

[lilsteve83709]

i am seriously soooooo excited to do this and get on a real program lol

[Mr.Runner]

I'm on my first week. Loving the simplicity, and I'm enjoying pushing out high volume on the assistance exercises (good mornings for 5x10...ow...)