5/3/1
Replies
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They take little more than an hour to complete, and I usually take 2 min rest between sets. The reason I chose chest and legs is because it's the 2 day split Jim Wendler suggests.
Lets be honest, I think most people could work out everything in the same day and be fine (of course not every day), but this split is what he suggests and it works well for me.
I'm actually on Week 3 now (week two of the higher volume assistance work) and just hit a PR for 5 reps @ 185 yesterday. Super ****ing happy with the 5/3/1 structure.
@danimalkeys contrats man0 -
Alright well I'm on to my second cycle of 5/3/1, hitting everything twice a week and doing hypertorphy assistance work. Have no complaints, everything is coming along fine.
The only thing I would say is that if you're going to move to a more demanding workout, you're going to have more energy some days more than others. But make sure you are focused no matter what when you get in the gym.
I lost my focus 2 weeks ago doing deads (this is good advice regardless) and just setting up I took a light tug on the bar with my back rounded and tweaked my back. Had to leave for the day before I even started. And I'm someone who has ALWAYS been cautious of form, and especially my back, so just make sure to focus (and I was just prepping, wasn't actually attempting the lift).
That said I recovered in about 24 hours and continued. In fact I deadlifted 200 lbs for 20 reps yesterday
The hypertrophy work is exhausting, but in a good way, just make sure you eat enough. The 5/3/1 scheme is excellent and challenging, but because of all the gradients it's very doable.
It'll take a lot more time before I can say how it has affected my asthetics, but I'm sure already this is great for strength.0 -
I'm on my 1st recovery week this week. I was surprised at how I did on the rep out sets. Even the 3rd week where it's supposed to be a single rep I got anywhere from 6-9 reps of all the lifts. I'm sure a few cycles from now that won't be happening, but doing something like 8 reps of 375 on deads is new to me, even when I was lifting a lot more, I never did rep outs on deadlifts, always sets of 3 at most.
Glad to hear your back tweak wasn't too bad. I did that once a long time ago doing good mornings. I was thinking ahead to my heavier sets and had a form breach with 315 and could feel the muscle start to tear. It healed up pretty quickly though, but I've never lost concentration again when performing a lift.0 -
I'm on my 1st recovery week this week. I was surprised at how I did on the rep out sets. Even the 3rd week where it's supposed to be a single rep I got anywhere from 6-9 reps of all the lifts. I'm sure a few cycles from now that won't be happening, but doing something like 8 reps of 375 on deads is new to me, even when I was lifting a lot more, I never did rep outs on deadlifts, always sets of 3 at most.
Glad to hear your back tweak wasn't too bad. I did that once a long time ago doing good mornings. I was thinking ahead to my heavier sets and had a form breach with 315 and could feel the muscle start to tear. It healed up pretty quickly though, but I've never lost concentration again when performing a lift.
That's awesome! And yes, the reps will definitely come back down to earth after a few cycles.0 -
He doesn't mention calves, forearms, or neck training if you need it for bodybuilding. It's more of a strength than bodybuilding program despite the efforts to modify it for consumer desires. Some of his assistance exercise choices I am very wary of such as the stiff legged deadlift or good morning. At least it is more flexible than Starting Strength lite (Stronglifts) and SS. Squatting three days a week sucks.
I love the fourth deload week in 5/3/1 and pyramiding is great compared to using the same weight every set which becomes dull. The program doesn't demonize assistance exercises like other programs (e.g. squat is the only exercise on earth!, bodybuilders are gay!). The fitness world is full of narcissistic know-it-all smug arsewipes WHO CAN BARBELL SQUAT 2 BILLION POUNDS.0 -
He doesn't mention calves, forearms, or neck training if you need it for bodybuilding. It's more of a strength than bodybuilding program despite the efforts to modify it for consumer desires. Some of his assistance exercise choices I am very wary of such as the stiff legged deadlift or good morning.
Yup, definitely a strength program and not really intended for BB'ing. The SL DL and GM are very good exercises for building posterior chain strength.0 -
I do Romanian Deadlifts, but not stiff legged due to the rounding of the back at the bottom of the movement. i thought stiff legged deadlifts were obsolete.
Good mornings are a controversial exercise when it comes to lower back injuries. Dr. Stuart McGill says the good morning exercise is a terrible exercise for the spine during morning workouts, but generally he doesn't say whether it is a bad exercise. To me it doesn't look like the best exercise for spinal health (even with proper form) so i neglect it. I do hyperextensions in as roman chair though with not weight and high reps.0 -
I do Romanian Deadlifts, but not stiff legged due to the rounding of the back at the bottom of the movement. i thought stiff legged deadlifts were obsolete.
I'm far from an accomplished lifter, so take this for what it's worth, but I swear by SLDL. I see far more benefit in my lower back, hammies and calves than with a standard DLs. I can't pull as much weight and keep my form, which is hard on my ego, but that's about the only negative for me.0 -
I've been looking at good mornings recently, as I'm not all that confident in doing them. In Starting Strength, Rippetoe points out that the weight used should be no more than 35% of your max squat, and that it isn't worth doing good mornings at all unless that weight is at least 95 lbs (so if your max squat is below 270 don't bother).I do Romanian Deadlifts, but not stiff legged due to the rounding of the back at the bottom of the movement. i thought stiff legged deadlifts were obsolete.
Good mornings are a controversial exercise when it comes to lower back injuries. Dr. Stuart McGill says the good morning exercise is a terrible exercise for the spine during morning workouts, but generally he doesn't say whether it is a bad exercise. To me it doesn't look like the best exercise for spinal health (even with proper form) so i neglect it. I do hyperextensions in as roman chair though with not weight and high reps.
That's basically my 1RM for squats, so I've been doing them slowly and carefully as an assistance in my deadlift days for my 5/3/1.0 -
Your back rounds when you do RDL's? It shouldn't round much if at all. I go down until I get a really good stretch in my hammies going which puts the bar around mid-shin, the plates don't normally hit the ground. Don't need to touch the ground. You can also do RDL's sumo-style to reduce the length of the bar-path but still stimulate the hammies and lower back. Good Mornings, like any exercise really, can definitely be bad on your back if you don't do them right. You don't really use your lower back as much as you hinge your hips forward if that makes any sense.0
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when you look at it, an RDL is pretty much the same as a good morning. Same back/hips/leg position. Only 1 you hold the bar, and the other you put it on your back.
I like doing good mornings. It's 1 of the reasons I dropped 5x5 and went to 5/3/1. I think they are fine to do as long as you keep your back flat/arched and maintain proper form. No more dangerous than any other posterior chain lift.0 -
He doesn't mention calves, forearms, or neck training if you need it for bodybuilding. It's more of a strength than bodybuilding program despite the efforts to modify it for consumer desires. Some of his assistance exercise choices I am very wary of such as the stiff legged deadlift or good morning.
trust me, your forearms get worked out by all the gripping you do.0 -
when you look at it, an RDL is pretty much the same as a good morning. Same back/hips/leg position. Only 1 you hold the bar, and the other you put it on your back.
I like doing good mornings. It's 1 of the reasons I dropped 5x5 and went to 5/3/1. I think they are fine to do as long as you keep your back flat/arched and maintain proper form. No more dangerous than any other posterior chain lift.
Agree, agree, and agree.0 -
What about the OHP w/ Barbell? Up until now I've been doing it seated with the bench for back support, and dumbbells.
I don't see many guys doing these, but I'd like to try. These feel dangerous though, what's it like when you're overhead and failing, can you still stay safe? Can you really push yourself?0 -
I do OHP with barbell, standing. I never really thought about what would happen if I failed with it over my head, because, and maybe it's just the weight I'm using, maybe I'm not pushing enough, if I actually get it over my head, I'm typically good to go. If I get it to my shoulders and start to press, and it feels like it won't go, I just stop and drop it. I don't push it to the point where I might get halfway and buckle, if that makes sense.0
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What about the OHP w/ Barbell? Up until now I've been doing it seated with the bench for back support, and dumbbells.
I don't see many guys doing these, but I'd like to try. These feel dangerous though, what's it like when you're overhead and failing, can you still stay safe? Can you really push yourself?
For me it's not any different than any other lift. Use safety bars if at all possible, if not make sure you can drop the bar. Also, keep in mind the relatively low weight most people are working with - it's not like you've got 300lbs on the bar or anything.0 -
What about the OHP w/ Barbell? Up until now I've been doing it seated with the bench for back support, and dumbbells.
I don't see many guys doing these, but I'd like to try. These feel dangerous though, what's it like when you're overhead and failing, can you still stay safe? Can you really push yourself?
Barbell OHP is fun IMO.
I wouldn't worry about injury more than any other barbell lift. You also don't necessarily need to push to failure.
I find that with OHP (for me anyways) it seems to be a bit more of a hit/miss scenario where it's either locking out or it's not locking out and I tend to know which one is going to happen before spending 6 seconds with the barbell half-way up while I'm struggling to lock it out.
If you ARE going to fail on it, it's easy enough to lower the bar back down into start position and then rack it.
LAstly, you'll make fine progress on 5/3/1 without pushing all the way to failure.0 -
This for me too. If I fail on the last rep and can't get it all the way to the top, your arms don't fully give out so the bar falls on your head, but you just bring it back to the start position and rack the bar. This has happened many times to me using a SS type progression where I was adding weight every workout. At a certain point I couldn't add more weight without struggling mightily on the last couple reps and ended up failing on the last set and having to re-rack after 3 or 4 reps.What about the OHP w/ Barbell? Up until now I've been doing it seated with the bench for back support, and dumbbells.
I don't see many guys doing these, but I'd like to try. These feel dangerous though, what's it like when you're overhead and failing, can you still stay safe? Can you really push yourself?
Barbell OHP is fun IMO.
I wouldn't worry about injury more than any other barbell lift. You also don't necessarily need to push to failure.
I find that with OHP (for me anyways) it seems to be a bit more of a hit/miss scenario where it's either locking out or it's not locking out and I tend to know which one is going to happen before spending 6 seconds with the barbell half-way up while I'm struggling to lock it out.
If you ARE going to fail on it, it's easy enough to lower the bar back down into start position and then rack it.
LAstly, you'll make fine progress on 5/3/1 without pushing all the way to failure.
I'm a lot more worried about failing on a squat, though with the squat I'm pretty sure of myself with the safeties, the thought of the weight on my shoulders as I'm failing is a scarier thing than not being able to get the bar up on OHP... probably just because I've failed on OHP and know that its not a big deal.0 -
Awesome thanks alot guys, exactly the kind of feedback I was looking for.
Also about form, do you tuck your head forward at the top of the movement?
Finally, the lower back... easily tweaked doing this or relatively solid/little chance of tweaking?0 -
Awesome thanks alot guys, exactly the kind of feedback I was looking for.
Also about form, do you tuck your head forward at the top of the movement?
https://www.youtube.com/watch?v=SAXPJ3PfdyY 0 -
Awesome thanks alot guys, exactly the kind of feedback I was looking for.
Also about form, do you tuck your head forward at the top of the movement?
Finally, the lower back... easily tweaked doing this or relatively solid/little chance of tweaking?
The form takes some getting use to. Although slightly different, I almost knocked myself out doing a Push Press because I wasn't focused.
I have noticed back discomfort at times if I was doing heavy singles. With heavy singles I will typically wear my belt.0 -
What about the OHP w/ Barbell? Up until now I've been doing it seated with the bench for back support, and dumbbells.
I don't see many guys doing these, but I'd like to try. These feel dangerous though, what's it like when you're overhead and failing, can you still stay safe? Can you really push yourself?
don't worry about failing. focus on succeeding.
also, focus on not letting it fall on your head. that'll ruin your day.0 -
What about the OHP w/ Barbell? Up until now I've been doing it seated with the bench for back support, and dumbbells.
I don't see many guys doing these, but I'd like to try. These feel dangerous though, what's it like when you're overhead and failing, can you still stay safe? Can you really push yourself?
don't worry about failing. focus on succeeding.
also, focus on not letting it fall on your head. that'll ruin your day.
Great comment.
Also, smashing it into your chin will ruin your day too. You'll wake up with a barbell on your face. LOL0 -
What about the OHP w/ Barbell? Up until now I've been doing it seated with the bench for back support, and dumbbells.
I don't see many guys doing these, but I'd like to try. These feel dangerous though, what's it like when you're overhead and failing, can you still stay safe? Can you really push yourself?
don't worry about failing. focus on succeeding.
also, focus on not letting it fall on your head. that'll ruin your day.
Great comment.
Also, smashing it into your chin will ruin your day too. You'll wake up with a barbell on your face. LOL
totally smashed it on my chin on the up motion one day. finished and locked out, but i had bitten my tongue. not fun.0 -
You can do a lot more weight with a seated military press than standing probably because of taking the core element out of it, I found the seated version to not be hard on my lower back compared to the standing. You should really invest in a good weight lifting belt if you do the standing version, and inhale and hold breathe and tighten your core and glutes to prevent hyperextending placing stress on the spinal discs.0
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Any tips on a good weightlifting belt? I'm 5'4" and so I would probably need a 4" belt.
Leather Valeo belt alright?0 -
Any tips on a good weightlifting belt? I'm 5'4" and so I would probably need a 4" belt.
Leather Valeo belt alright?
I've used a couple belts, Valeo included, and nothing comes close to my Inzer 10mm Lever Belt. This belt is worth every penny, get one! It takes about 4 weeks to get though because they make every belt brand new but it has a lifetime warranty.0 -
I have this one:
http://www.titansupport.com/products/powerlifting-belts/texas-powerlifting-belts/brahma-finished-leather-prong-powerlifting-belt-4-13mm-thickness.html
expensive, but it's the only belt you'll ever need. It's very stiff and takes a while to break in. I've had mine for 10 years easy.
Less expensive but surely good enough for moderate weight:
http://www.titansupport.com/products/powerlifting-belts/texas-powerlifting-belts/basic-4-x-4-training-belt.html
Honestly, unless you are moving some big weight, you don't need a belt. Especially for overhead press. Let your core do it's job and it'll get stronger as you do. I have yet to use my belt for any of the sets I'm doing. Not that I'm going real heavy yet, mid/upper 300's on deads and low/mid 300's on squats.0 -
This is my second time through the 4 week program... I am on my 5/3/1 week and actually was doing the OHP this morning. Worried about smacking my chin which never crossed my mind before.
What amazes me about this workout, is how fast I finish up in the gym and how absolutely wrecked my muscles feel later on. Really is the best workout there for me right now. I am following the Big But Boring accessory work routine and can get it done in 40 minutes giving me enough time in the morning to shower and make my train.
I do feel strange finishing up and seeing some of my other friends still mid-workout when we got there the same time. But the sore muscles and already strength gains dont lie.0 -
Honestly, unless you are moving some big weight, you don't need a belt. Especially for overhead press. Let your core do it's job and it'll get stronger as you do. I have yet to use my belt for any of the sets I'm doing. Not that I'm going real heavy yet, mid/upper 300's on deads and low/mid 300's on squats.
this. if you must use a belt, please only on the last and heaviest set.0
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