Anthony21's Non-Stop Endeavor for Strength

[Jasonk282]

If I am talking about myself and specific lifts I am being specific about which week I am on....

but when I say in a general context of programming someone doing their 5/3/1 sets, I just mean doing the program sometimes.

That's cause you're anal...lol

[JaxLifter]

I think you would benefit from a routine like Stronglifts or Starting Strength where you're squatting 3x a week and adding 5lbs each training session. You'll also do 2 other compound lifts for the day but I honestly feel you'll benefit more from this approach right now at the stage you're at. Once you deload a couple times then you might be ready to switch to something like 5/3/1. Just my thoughts.

I appreciate your input bro! I did the All Pro Beginner's Routine from Feb to June and I really enjoyed it. I got through 4 or 5 cycles (can't remember) and the weight at the 8-12 rep range was too much to allow for proper recovery, so I switched to 5/3/1 in June to focus on strength building. It sucks trying to build strength/size on a cut, but I've got muscle memory on my side I've almost finished my second cycle of 5/3/1, but the bodybuilder accessory work is a major grind. 4-5 accessory exercises for 4x sets 10-15 reps. I dunno. My bench went from 155x8 to 210x8 from Feb-June and my OHP went from 95x8 to a PR of 150x3 in that same time.

The main reason I want to squat so damn badly is because I friggin hurt myself doing normal squats (hip flexor) and had to skip it entirely for over a month to let it heal. I started box squatting last week and there's NO pain or discomfort whatsoever! So I guess I'm over anxious to make up for lost time, but can you blame a feller for wanting to do more squats!?

[mjp202]

I appreciate your input bro! I did the All Pro Beginner's Routine from Feb to June and I really enjoyed it. I got through 4 or 5 cycles (can't remember) and the weight at the 8-12 rep range was too much to allow for proper recovery, so I switched to 5/3/1 in June to focus on strength building. It sucks trying to build strength/size on a cut, but I've got muscle memory on my side I've almost finished my second cycle of 5/3/1, but the bodybuilder accessory work is a major grind. 4-5 accessory exercises for 4x sets 10-15 reps. I dunno. My bench went from 155x8 to 210x8 from Feb-June and my OHP went from 95x8 to a PR of 150x3 in that same time.

The main reason I want to squat so damn badly is because I friggin hurt myself doing normal squats (hip flexor) and had to skip it entirely for over a month to let it heal. I started box squatting last week and there's NO pain or discomfort whatsoever! So I guess I'm over anxious to make up for lost time, but can you blame a feller for wanting to do more squats!?

I incorporate more squatting by doing front squats as my primary assistance movement on deadlift day (and then I do RDLs on squat day).

Here's another option, for twice per week squatting: http://www.jimwendler.com/2012/03/doing-more-with-less/.

[JaxLifter]

if you squat on squat day, and do 5x10 squats as an accessory on deadlift day, that seems to be a pretty popular setup and alot of squat volume already...I am not sure you could recover enough to progress on your 5/3/1 squat day if you are squatting 4x/week. As Wendler says over and over and over, the 5/3/1 lifts matter, the rest is details. So anything that negatively affects your ability to progress on 5/3/1 is contrary to the program, in my humble opinion. I think 5x10 squats at lower weight, halfway through the week (on deadlift day), will HELP your squats...much more than that and it would probably hinder them.

This is a good option and one I likely will do exactly what you outlined. Add in extra squats on deadlift day. I did that today at 60x training max actually. Did 50% training max squats on OHP day too. I don't think it would take away from squat day at these lower levels, do you?

[Crawpapa]

Pretty excited I found this thread...I had been doing SS since January 2012, and recently switched to 5/3/1, currently in Wave 1, Week 3. Also following Leangains IF (not religiously), and dropped about 15lbs this year, with my strength going up. About time for me to go deadlift!

[Retoaded]

I appreciate your input bro! I did the All Pro Beginner's Routine from Feb to June and I really enjoyed it. I got through 4 or 5 cycles (can't remember) and the weight at the 8-12 rep range was too much to allow for proper recovery, so I switched to 5/3/1 in June to focus on strength building. It sucks trying to build strength/size on a cut, but I've got muscle memory on my side I've almost finished my second cycle of 5/3/1, but the bodybuilder accessory work is a major grind. 4-5 accessory exercises for 4x sets 10-15 reps. I dunno. My bench went from 155x8 to 210x8 from Feb-June and my OHP went from 95x8 to a PR of 150x3 in that same time.

The main reason I want to squat so damn badly is because I friggin hurt myself doing normal squats (hip flexor) and had to skip it entirely for over a month to let it heal. I started box squatting last week and there's NO pain or discomfort whatsoever! So I guess I'm over anxious to make up for lost time, but can you blame a feller for wanting to do more squats!?

alot of us are doing the Boring But Big template for squat day....its warm up sets, 5/3/1 sets, and 5x10 at 50-60% of max.

it ends up being 12 sets of squats for me, and I am blowing snot by the end of it.

so...you can also just squat more volume on squat day. And I promise you I have no desire to do any other squatting during the rest of the week.

[Retoaded]

This is a good option and one I likely will do exactly what you outlined. Add in extra squats on deadlift day. I did that today at 60x training max actually. Did 50% training max squats on OHP day too. I don't think it would take away from squat day at these lower levels, do you?

you just have to see...I can't squat 3x/week and make any progress...however I am getting towards the end of a huge cut and have been eating in a calorie deficit for....well forever... I think if you keep it at 50% you have a chance at being fine but if I saw regression on your calculated maxes from the AMRAP (as many reps as possible) sets, I'd dial it back to 2x/week. I know Wendler experiments personally and was squatting 3x/week for a while and decided to cut it back to 2x/week also.

also I am not sure what your order is, but if its OHP, Deads, Bench, Squat, I would definitely not squat on bench day or whatever upper day came before squats, and I'd do it at 50% on the other upper day.

[Anthony21]

I have never done it...ever.

Definitely look into it bro it's a good rehab/prehab and definitely helps out.

I make them tell me which one.

If I am talking about myself and specific lifts I am being specific about which week I am on....

but when I say in a general context of programming someone doing their 5/3/1 sets, I just mean doing the program sometimes.

I got'chu...it's just a cool hip way of saying it haha.

[Anthony21]

Pretty excited I found this thread...I had been doing SS since January 2012, and recently switched to 5/3/1, currently in Wave 1, Week 3. Also following Leangains IF (not religiously), and dropped about 15lbs this year, with my strength going up. About time for me to go deadlift!

Welcome brother

alot of us are doing the Boring But Big template for squat day....its warm up sets, 5/3/1 sets, and 5x10 at 50-60% of max.

it ends up being 12 sets of squats for me, and I am blowing snot by the end of it.

so...you can also just squat more volume on squat day. And I promise you I have no desire to do any other squatting during the rest of the week.

I don't even want to think of squats after my squat day hahaha. I f'n hate them afterwards.

[JaxLifter]

you just have to see...I can't squat 3x/week and make any progress...however I am getting towards the end of a huge cut and have been eating in a calorie deficit for....well forever... I think if you keep it at 50% you have a chance at being fine but if I saw regression on your calculated maxes from the AMRAP (as many reps as possible) sets, I'd dial it back to 2x/week. I know Wendler experiments personally and was squatting 3x/week for a while and decided to cut it back to 2x/week also.

also I am not sure what your order is, but if its OHP, Deads, Bench, Squat, I would definitely not squat on bench day or whatever upper day came before squats, and I'd do it at 50% on the other upper day.

Yep, that's my order. I'll stick with light (50%-60%) squatting as you've recommended. I'll bag it for bench day so my legs are fresh and ready for the REAL squat day. I am doing the elongated split which makes for a 5 week cycle (M/W/F/M) so it won't be TOO taxing I hope. Thanks again for your input! I will consider it heavily going forward.

[Retoaded]

Yep, that's my order. I'll stick with light (50%-60%) squatting as you've recommended. I'll bag it for bench day so my legs are fresh and ready for the REAL squat day. I am doing the elongated split which makes for a 5 week cycle (M/W/F/M) so it won't be TOO taxing I hope. Thanks again for your input! I will consider it heavily going forward.

good luck - still may be too much but you never know unless you try! That longer split will definitely make it more doable too probably.

[Freddy098]

Subbed to the log bro, read through the whole thing and interested in running the program myself soon.

[Anthony21]

Subbed to the log bro, read through the whole thing and interested in running the program myself soon.

Thanks for joining.

[Mongo81X]

Hey man, interested in how the 531 works out for you. Log got good lifts, good music, and good comedy.... Annnnnnd subbed...

[Anthony21]

Hey man, interested in how the 531 works out for you. Log got good lifts, good music, and good comedy.... Annnnnnd subbed...

Welcome bro. Thanks for joining my log. I appreciate it.

I was wondering and if anyone wants to chime in it's more then welcomed. Could you on squat day do Front squats in place of squats for the BBB sets? I was just curious.

[Mongo81X]

Welcome bro. Thanks for joining my log. I appreciate it.

I was wondering and if anyone wants to chime in it's more then welcomed. Could you on squat day do Front squats in place of squats for the BBB sets? I was just curious.

If you wanted to focus more on quad development I wouldn't see a problem with it. And I would rep back but your on spread.

[Anthony21]

If you wanted to focus more on quad development I wouldn't see a problem with it. And I would rep back but your on spread.

Yea I wouldn't see it being an issue. No problem on the reps bro.

[Whitekoala]

definitely in.

Can't wait to see you how strong you can get man. 5 3 1 is an amazing program, i have done it before. Will be going back to it soon.

[Retoaded]

Welcome bro. Thanks for joining my log. I appreciate it.

I was wondering and if anyone wants to chime in it's more then welcomed. Could you on squat day do Front squats in place of squats for the BBB sets? I was just curious.

yeah thats fine...like doing incline or DB presses or whatever for BBB on bench day also.

[Anthony21]

definitely in.

Can't wait to see you how strong you can get man. 5 3 1 is an amazing program, i have done it before. Will be going back to it soon.

Hell yea bro. Thanks for joining. I'm definitely hoping it gives me some good strength gains

yeah thats fine...like doing incline or DB presses or whatever for BBB on bench day also.

Right on! So it sounds like you can swap out the BBB traidtional excercise for a similar excercise. Good to know.

[Retoaded]

Hell yea bro. Thanks for joining. I'm definitely hoping it gives me some good strength gains



Right on! So it sounds like you can swap out the BBB traidtional excercise for a similar excercise. Good to know.

yeah wendler talks about it a good bit somewhere, can't remember if its 1st edition, 2nd edition, an interview somewhere, etc....

[lllDBOlll]

I think in all honesty, as long as you are making gains and not hindering your core lifts progression it wouldn't matter if you did backs, fronts, zerchers, hacks.... you get the idea. Back / Front is a killer combo that I've done for quite a while now, it REALLLY hammers your quads.

[Anthony21]

yeah wendler talks about it a good bit somewhere, can't remember if its 1st edition, 2nd edition, an interview somewhere, etc....

I'll go through my 1st edition e-book and see if it's in there.

I think in all honesty, as long as you are making gains and not hindering your core lifts progression it wouldn't matter if you did backs, fronts, zerchers, hacks.... you get the idea. Back / Front is a killer combo that I've done for quite a while now, it REALLLY hammers your quads.

I think I may give this a try come the start of my second cycle.

[lllDBOlll]

I think I may give this a try come the start of my second cycle.

Be ready to feel sick. I am feeling sick just thinking of it.

[Fizl]

Welcome bro. Thanks for joining my log. I appreciate it.

I was wondering and if anyone wants to chime in it's more then welcomed. Could you on squat day do Front squats in place of squats for the BBB sets? I was just curious.

"Whereas higher rep ranges are preferred in the back squat, most experts prefer to train the front squat in a lower rep range, and frequently endorse doing singles in that lift. Every expert agrees that doing more than 6 reps in that lift is a complete waste of time, as the scapulae retractors cannot hold the proper position isometrically when the duration of the set is too long." - Charles Poliquin

Just something to think about. Maybe it would be better to substitute 5/3/1 squats sometime in the future for front squats and continue doing BBB back squats. Someone more knowledgeable might have more to say on that subject.

[Jasonk282]

Welcome bro. Thanks for joining my log. I appreciate it.

I was wondering and if anyone wants to chime in it's more then welcomed. Could you on squat day do Front squats in place of squats for the BBB sets? I was just curious.

I'm pretty sure you can swap just about any exercise and run the program with it.

[Anthony21]

Be ready to feel sick. I am feeling sick just thinking of it.

Hahaha yea bro bring on the pain!!

"Whereas higher rep ranges are preferred in the back squat, most experts prefer to train the front squat in a lower rep range, and frequently endorse doing singles in that lift. Every expert agrees that doing more than 6 reps in that lift is a complete waste of time, as the scapulae retractors cannot hold the proper position isometrically when the duration of the set is too long." - Charles Poliquin

Just something to think about. Maybe it would be better to substitute 5/3/1 squats sometime in the future for front squats and continue doing BBB back squats. Someone more knowledgeable might have more to say on that subject.

Interesting we'll see how it plays out. I doubt it's detrimental though to hit front squats for 6 + reps.

I'm pretty sure you can swap just about any exercise and run the program with it.

That's what I think also which shows the versatility of 5/3/1

[Fizl]

Interesting we'll see how it plays out. I doubt it's detrimental though to hit front squats for 6 + reps.

Yeah it probably doesn't matter as much when it's used for bodybuilding purposes. In btw. I'll be starting a 5/3/1 log myself tomorrow and could use some fellow 5/3/1ers to keep me on track.

[Anthony21]

Yeah it probably doesn't matter as much when it's used for bodybuilding purposes. In btw. I'll be starting a 5/3/1 log myself tomorrow and could use some fellow 5/3/1ers to keep me on track.

I'll definitely keep my eye out for that.

[Jasonk282]

Yeah it probably doesn't matter as much when it's used for bodybuilding purposes. In btw. I'll be starting a 5/3/1 log myself tomorrow and could use some fellow 5/3/1ers to keep me on track.

as will I.