December Q and A thread
SideSteel
Posts: 11,068 Member
Hey!
Do you have any questions?
Please post them here and I'll be happy to take a look. I'll be doing a mix of text and video replies depending on the question and how much input I may have on the topic.
Other people are welcome to chime in as well provided you have a good idea what you're talking about
Please feel free to tell other people about this thread if you've found my previous Q and A threads valuable.
Thanks!
Do you have any questions?
Please post them here and I'll be happy to take a look. I'll be doing a mix of text and video replies depending on the question and how much input I may have on the topic.
Other people are welcome to chime in as well provided you have a good idea what you're talking about
Please feel free to tell other people about this thread if you've found my previous Q and A threads valuable.
Thanks!
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Replies
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What are your thoughts on Wendler's Monolith Template for 5/3/1 as a program for running alongside a lean bulk? While it looks absurdly brutal, I'm more curious as to whether one could ignore Jim's fairly standard "eat all the things" advice, and still manage to get solid benefit, and not tank their recovery.
Being real about it, most of the people I talk to that follow his programs AND diet advice, tend to look like the stereotypical powerlifter: strong, but fat and sloppy.0 -
Due to a change in work schedule, my workouts have moved to early morning before work. This limits me to about 25-30 minutes. I've found so far I have to choose between a thorough warmup to heavy weights but only a single exercise, or a faster warmup to intermediate weights with multiple exercises.
My goal atm is more aesthetics/injury prevention without losing the strength gained from several years of powerlifting (ie not increasing strength, except maybe continuing to recover chest strength after my shoulder injury of last year). Would I be better served with the larger variety at lighter weights, or progress to 90% max for a single exercise?0 -
What are your thoughts on programmed deloads versus deloading when you think you need it? I've been following 531 for a while. I find a deload every 4th week a bit much and routinely go several cycles before deloading.0
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Gallowmere1984 wrote: »What are your thoughts on Wendler's Monolith Template for 5/3/1 as a program for running alongside a lean bulk? While it looks absurdly brutal, I'm more curious as to whether one could ignore Jim's fairly standard "eat all the things" advice, and still manage to get solid benefit, and not tank their recovery.
Being real about it, most of the people I talk to that follow his programs AND diet advice, tend to look like the stereotypical powerlifter: strong, but fat and sloppy.
Well I just read a write up of it and it included diet advice which I found just horrendous.
As far as the actual program, I don't mean to give a useless answer but it really depends on whether or not you make progress and you're able to recover adequately from the volume.
People have varying recovery capacities due to training experience, diet, other individual factors.
I know that's incredibly generic but you won't really know until you try.
I suspect it will be too much especially given how heavy some of the main movements are, if I'm reading the program correctly. Sets of 5 at 90% is likely RPE 10+ for most people.0 -
Gallowmere1984 wrote: »What are your thoughts on Wendler's Monolith Template for 5/3/1 as a program for running alongside a lean bulk? While it looks absurdly brutal, I'm more curious as to whether one could ignore Jim's fairly standard "eat all the things" advice, and still manage to get solid benefit, and not tank their recovery.
Being real about it, most of the people I talk to that follow his programs AND diet advice, tend to look like the stereotypical powerlifter: strong, but fat and sloppy.
Well I just read a write up of it and it included diet advice which I found just horrendous.
As far as the actual program, I don't mean to give a useless answer but it really depends on whether or not you make progress and you're able to recover adequately from the volume.
People have varying recovery capacities due to training experience, diet, other individual factors.
I know that's incredibly generic but you won't really know until you try.
I suspect it will be too much especially given how heavy some of the main movements are, if I'm reading the program correctly. Sets of 5 at 90% is likely RPE 10+ for most people.
Thanks.
That's kind of the feeling that I got as well. It definitely reads like am exercise in grinding your body to dust, unless running some pretty solid gear cycles. I'm not anti-anabolic by any stretch, but I just can't justify the risk and cost at my age (32) and lifting experience level (intermediate at best).
His diet advice is always uniformly terrible, and seems geared toward people who are either, again, on gear, or just don't care how fat they get. I am definitely neither of those.
I may give standard 5/3/1 (with the BBB protocol) another run when I start my lean bulk, as it seems more within my capacity, realistically. I just had a bad experience with it years ago, where three months of it completely tanked my 1RMs (lost over 25% on each), but in retrospect, it probably had more to do with the 1200 kcal/day deficit that I was running. I just assumed that my ample bodyfat stores at the time would cover the difference. Yeah, I was wrong.0 -
Gallowmere1984 wrote: »Gallowmere1984 wrote: »What are your thoughts on Wendler's Monolith Template for 5/3/1 as a program for running alongside a lean bulk? While it looks absurdly brutal, I'm more curious as to whether one could ignore Jim's fairly standard "eat all the things" advice, and still manage to get solid benefit, and not tank their recovery.
Being real about it, most of the people I talk to that follow his programs AND diet advice, tend to look like the stereotypical powerlifter: strong, but fat and sloppy.
Well I just read a write up of it and it included diet advice which I found just horrendous.
As far as the actual program, I don't mean to give a useless answer but it really depends on whether or not you make progress and you're able to recover adequately from the volume.
People have varying recovery capacities due to training experience, diet, other individual factors.
I know that's incredibly generic but you won't really know until you try.
I suspect it will be too much especially given how heavy some of the main movements are, if I'm reading the program correctly. Sets of 5 at 90% is likely RPE 10+ for most people.
Thanks.
That's kind of the feeling that I got as well. It definitely reads like am exercise in grinding your body to dust, unless running some pretty solid gear cycles. I'm not anti-anabolic by any stretch, but I just can't justify the risk and cost at my age (32) and lifting experience level (intermediate at best).
His diet advice is always uniformly terrible, and seems geared toward people who are either, again, on gear, or just don't care how fat they get. I am definitely neither of those.
I may give standard 5/3/1 (with the BBB protocol) another run when I start my lean bulk, as it seems more within my capacity, realistically. I just had a bad experience with it years ago, where three months of it completely tanked my 1RMs (lost over 25% on each), but in retrospect, it probably had more to do with the 1200 kcal/day deficit that I was running. I just assumed that my ample bodyfat stores at the time would cover the difference. Yeah, I was wrong.
One thing you could consider doing would be to flip the accessories on how BBB is traditionally set up.
So for example using a 4 day setup:
M: Squat 5/3/1 followed by Deadlift BBB + accessories
T: Bench 5/3/1 followed by OHP BBB +accessories
Th: Deadlift 5/3/1 followed by Squat BBB + accessories
F: OHP 5/3/1 followed by Bench BBB + accessories
This way you're maintaining 2/week frequency on the main lifts which may have some positive effects regarding frequency of MPS and probably just as important, from a skill acquisition standpoint.
Additionally, something I wrote a while back for a client was to periodize the "BBB" accessories. It's quite possible that Wendler does this already and so I won't claim the idea as being original but something like this:
On 5/5/5 week do 4-5x12 @ 50-55%
On 3/3/3 week do 4-5x9 @ 55-60%
On 5/3/1 week do 3-4x7 @ 60-65%
Obviously you can adjust the volume and %RM values to more closely align with an appropriate total volume for your goals and to balance it out with the rest of the program and adjust the loading range based on wherever you want to land for RPE/relative difficulty. The above ranges are just "at a glance suggestions"
Anyway, these are just random ideas
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^^^ best gains I've made on size and strength was flipping the accessories. I'm running it like you have listed above. OHP/Bench, DL/Squats, Bench/OHP (or DB presses), Squat/DL.
Hadn't thought about periodization for it though...food for thought.1 -
piperdown44 wrote: »^^^ best gains I've made on size and strength was flipping the accessories. I'm running it like you have listed above. OHP/Bench, DL/Squats, Bench/OHP (or DB presses), Squat/DL.
Hadn't thought about periodization for it though...food for thought.
I'm uploading a video regarding your deload question. Should be up shortly.0 -
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@SideSteel
Thanks!
I think I'll stick with my deloads every 3-4 cycles then. 1 week out of every 4 is more than I need based on my recovery time.0 -
Excellent. It looks like you got your videos figured out too. It's a win/win kinda day!0 -
I'm not sure if the video quality is improved or not.
I did start saving them in windows movie maker under high def and so I'm assuming that helped, but I never actually checked any resolution differences.
I also cleaned my webcam lens, lol2 -
@piperdown44 & @Gallowmere1984
Wendler covers both of these points in his "Beyond 5/3/1" book. He now suggests deloading every 2nd cycle, and the suggested BBB method is to switch the lifts as @SideSteel mentioned.
There may also be some periodisation of accessories but I can't remember off the top of my head - probably something that would interest you both!1 -
StephieWillcox wrote: »@piperdown44 & @Gallowmere1984
Wendler covers both of these points in his "Beyond 5/3/1" book. He now suggests deloading every 2nd cycle, and the suggested BBB method is to switch the lifts as @SideSteel mentioned.
There may also be some periodisation of accessories but I can't remember off the top of my head - probably something that would interest you both!
I'm glad to know that's standard as far as flipping the accessories. I think it's generally a better way to go about it.1 -
I have a question about loaded carries. I like doing some form of them at the end of a lifting workout. However, I am finding that I often run out of time in the morning and have to leave them off. I am now lifting full body 3x/wk. On the in between days I am walking or walking with a few (light) running intervals thrown in. I have considered doing the loaded carries on those days but wondered if it would be a bad idea due to hampering recovery for the next day's lifting. Or is this a "try it and see" kind of thing?0
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I have a question about loaded carries. I like doing some form of them at the end of a lifting workout. However, I am finding that I often run out of time in the morning and have to leave them off. I am now lifting full body 3x/wk. On the in between days I am walking or walking with a few (light) running intervals thrown in. I have considered doing the loaded carries on those days but wondered if it would be a bad idea due to hampering recovery for the next day's lifting. Or is this a "try it and see" kind of thing?
Honestly I would add them in and monitor recovery the following day. I probably wouldn't do them the day before deads but again, wait and see.1 -
Question re: protein powder shakes. I've tried using powders to make shakes, but have had usually mixed (read: unfavorable) results, specifically with the powder not getting completely mixed into the water/milk. Lumpy protein shakes are virtually undrinkable.
The best solution would be use a blender, but my goal for them would be at work during 12-hr shifts. I've also tried those shake-bottles with the little metal wire ball inside, which works better than stirring with a spoon but is still incomplete mixing in my experience.
Am I doing something basic wrong, like adding powder before liquid? Am I using the wrong brand? (I don't have any powder at the house at the moment, I've been using pre-mixed ready-to-drink shakes, which are fabulous but you pay through the nose.) Or do I just need to suck it up and get used to this fact-of-life with protein shakes?0 -
Question re: protein powder shakes. I've tried using powders to make shakes, but have had usually mixed (read: unfavorable) results, specifically with the powder not getting completely mixed into the water/milk. Lumpy protein shakes are virtually undrinkable.
The best solution would be use a blender, but my goal for them would be at work during 12-hr shifts. I've also tried those shake-bottles with the little metal wire ball inside, which works better than stirring with a spoon but is still incomplete mixing in my experience.
Am I doing something basic wrong, like adding powder before liquid? Am I using the wrong brand? (I don't have any powder at the house at the moment, I've been using pre-mixed ready-to-drink shakes, which are fabulous but you pay through the nose.) Or do I just need to suck it up and get used to this fact-of-life with protein shakes?
Likely brand I would guess.
I don't get much clumping with ON brand, and even less with PEScience1 -
Regarding protein shakes: I tend to use rather inexpensive protein on the fairly rare occasion I get protein powder. Probably not the best, but it fits my budget and needs. I use a Ninja blender, with a single serving cup, and never have any issues with it clumping up. I use powder, milk, a banana, and usually frozen berries.
I've - back when I was going to the gym first thing in the morning before work, and wasn't going to have time to go back home to make breakfast - made it before the gym and drank them about an hour and a half or so later with no issues. If you're going to need to wait longer - as it sounds like you will - some Press-n-Seal would probably be a good idea, I'd think.0 -
I use the shaker bottle at work. Powder in first, add water, shake like Chubby Checker. Works great. That being said I use either ON or MP Combat Powder. Both dissolve easily. Heck, some times I head down to the other breakroom and add an ice cube, shake until I don't hear the ice rattling...it's like a ice cream shake.0
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@nossmf , Are you working with casein protein (or is there a fair amount of casein in whatever powder you're having clumps in)?? Casein isn't water soluble, so it'll always kinda be a suspended solid.
I'm no expert on the shaker bottles, but I really don't have much luck with those springy stainless steel balls; instead I've gone to shakers with that have the 'aggressive' fixed strainers so shaking the shake actually does something (like this 'Cyclone' bottle, but in "adult" sizes) -- y'gotta leave about 30% air-space when filling these up for em to mix well, that and I always add ice...
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standenvernet wrote: »@nossmf , Are you working with casein protein (or is there a fair amount of casein in whatever powder you're having clumps in)?? Casein isn't water soluble, so it'll always kinda be a suspended solid...
I use Trutein, which is a whey/casein/egg blend. It mixes up fine in a shaker bottle, the only flavor I've had slight clumping issues with is the chocolate. All the rest have mixed up just fine with no clumps (although a thicker texture due to the casein, which I actually like).
@nossmf - what brand protein are you currently using? I've had no clumping issues with ON whey, Dymatize Elite (their whey/casein blend) or Trutein. I always mix just as you described - shaker bottle, powder in before the liquid (I actually use nonfat milk rather than water), and shake it up.0 -
standenvernet wrote: »@nossmf , Are you working with casein protein (or is there a fair amount of casein in whatever powder you're having clumps in)?? Casein isn't water soluble, so it'll always kinda be a suspended solid...
I use Trutein, which is a whey/casein/egg blend. It mixes up fine in a shaker bottle, the only flavor I've had slight clumping issues with is the chocolate. All the rest have mixed up just fine with no clumps (although a thicker texture due to the casein, which I actually like).
@nossmf - what brand protein are you currently using? I've had no clumping issues with ON whey, Dymatize Elite (their whey/casein blend) or Trutein. I always mix just as you described - shaker bottle, powder in before the liquid (I actually use nonfat milk rather than water), and shake it up.
Similar results, Trutein and Syntha6 I make every day with just water and shake it up, done in seconds.0 -
...the only flavor I've had slight clumping issues with is the chocolate...
Hmm, possible chocolate flavor had something to do with it then, as that's my preferred flavor from working with Six Star. (I know, but I liked their short-lived ready-made shakes and thought the powder would be a good replacement when they stopped making the ready-made.) I'll stop at the local GNC to see if they have any of the brands mentioned above.0 -
I don't do protein shakes very often, but when I do it's pea protein and I use a cheap $16 blender from target...usually with cashew or almond milk (8oz) and frozen pineapple or strawberry (handful)...I didn't ever have issues with clumping, would put them in the blender milk, powder, fruit order, then blend and consume...assuming you have access to electricity at work, a $16 blender is not as much of a theft risk as a nice appliance, not sure if that's why a blender is a problem at work or if there is no electricity.0
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...the only flavor I've had slight clumping issues with is the chocolate...
Hmm, possible chocolate flavor had something to do with it then, as that's my preferred flavor from working with Six Star. (I know, but I liked their short-lived ready-made shakes and thought the powder would be a good replacement when they stopped making the ready-made.) I'll stop at the local GNC to see if they have any of the brands mentioned above.
Designer Whey and Dymatize are great brands and tend to be my go-to's. Never had any clumping issues. I am really interested in Carbon, but it's a bit more expensive and only found on bb.com. I also really like quest, but they are expensive... but great for cooking.
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Protip that I learned the hard way: avoid chunks and foam by using room temperature water to mix the shake. Obviously, this may not be a good idea for milk....the only flavor I've had slight clumping issues with is the chocolate...
Hmm, possible chocolate flavor had something to do with it then, as that's my preferred flavor from working with Six Star. (I know, but I liked their short-lived ready-made shakes and thought the powder would be a good replacement when they stopped making the ready-made.) I'll stop at the local GNC to see if they have any of the brands mentioned above.
Designer Whey and Dymatize are great brands and tend to be my go-to's. Never had any clumping issues. I am really interested in Carbon, but it's a bit more expensive and only found on bb.com. I also really like quest, but they are expensive... but great for cooking.
I use Quest's powders for making sludge. The consistency is perfect, and the flavors always come through well. You haven't lived until you've had peanut butter "sludgecream" out of thr freezer, eaten with granny smith or pink lady apple slices as utensils.
That said, yeah, their prices are *kitten* stupid. $20 per pound is borderline criminal for protein powder.0 -
Gallowmere1984 wrote: »Protip that I learned the hard way: avoid chunks and foam by using room temperature water to mix the shake. Obviously, this may not be a good idea for milk....the only flavor I've had slight clumping issues with is the chocolate...
Hmm, possible chocolate flavor had something to do with it then, as that's my preferred flavor from working with Six Star. (I know, but I liked their short-lived ready-made shakes and thought the powder would be a good replacement when they stopped making the ready-made.) I'll stop at the local GNC to see if they have any of the brands mentioned above.
Designer Whey and Dymatize are great brands and tend to be my go-to's. Never had any clumping issues. I am really interested in Carbon, but it's a bit more expensive and only found on bb.com. I also really like quest, but they are expensive... but great for cooking.
I use Quest's powders for making sludge. The consistency is perfect, and the flavors always come through well. You haven't lived until you've had peanut butter "sludgecream" out of thr freezer, eaten with granny smith or pink lady apple slices as utensils.
That said, yeah, their prices are *kitten* stupid. $20 per pound is borderline criminal for protein powder.
I am almost finished my last container of Quest, and going to try The Protein Chef's by Labrada for baking.0
https://youtu.be/A-x1ggMyVSw
This discussion has been closed.