5/3/1

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  • Mrsallypants
    Mrsallypants Posts: 887 Member
    BBB deadlift day. Look like a 500lb man who just jogged a mile in a sauna after that.
  • FrnkLft
    FrnkLft Posts: 1,821 Member
    Alright, so progressing on a deficit... I don't remember Wendler ever talking about a cutting cycle, and I seem to have reached a threshold with my lifts where the first 2 working sets are actually my old 5/3/1 PR set weights... so things have gotten much tougher. That's fine, but I don't see myself cutting while continuing to up the weight.

    Anyone have thoughts about just going a few cycles without increasing the weight? I'm also tweaking my form on the squat (doing box squats now). What I'm doing right now is kicking my *kitten* regardless, and I think keeping things where they are at might give me a couple of cycles to relax and focus on cutting.
  • danimalkeys
    danimalkeys Posts: 982 Member
    I've been on a deficit the entire time, but it's been this recent low carb weight loss that started to affect my lifts. I plan on sticking with the program until I start to miss targets, then regroup.

    I cut out 2 assistance lifts on squat day, so I do my main squats on a parallel box, then I do 5x10 of wide stance (as far apart as me feet will go inside my rack- my shoes touch the supports) high box squats as assistance, and call it a day. That seems to be the happy medium volume wise, anything else would be overkill.
  • GorillaNJ
    GorillaNJ Posts: 4,024 Member
    How do you work your cardio into your routine?

    I have been trying to do it on days after either Bench or OHP. But during my 5/3/1 week I find myself too wiped out to get any cardio in that is more strenuous then walking or maybe the elliptical. Plus with going for new 1 lift maxes I did not want to tire my legs out the day before DL or squats...

    I start deload week tomorrow so i should be able to add in some cardio no problem there
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    How do you work your cardio into your routine?

    I have been trying to do it on days after either Bench or OHP. But during my 5/3/1 week I find myself too wiped out to get any cardio in that is more strenuous then walking or maybe the elliptical. Plus with going for new 1 lift maxes I did not want to tire my legs out the day before DL or squats...

    I start deload week tomorrow so i should be able to add in some cardio no problem there

    I'm usually able to do a little running after an upper body day... but it's better saved for a non-lifting day.

    What kind of cardio are you trying to do?
  • GorillaNJ
    GorillaNJ Posts: 4,024 Member
    How do you work your cardio into your routine?

    I have been trying to do it on days after either Bench or OHP. But during my 5/3/1 week I find myself too wiped out to get any cardio in that is more strenuous then walking or maybe the elliptical. Plus with going for new 1 lift maxes I did not want to tire my legs out the day before DL or squats...

    I start deload week tomorrow so i should be able to add in some cardio no problem there

    I'm usually able to do a little running after an upper body day... but it's better saved for a non-lifting day.

    What kind of cardio are you trying to do?

    On weekends I like to trail run... but with limited time during the week I try to either run the flat track around my neighborhood, spend 30 minutes on the stairmaster in the gym, or take a spin class.
  • JNick77
    JNick77 Posts: 3,783 Member
    I usually do it after any session if I have time. Lack of time is my biggest issue in terms of cardio. I like to do interval sprints on an elliptical.
  • danimalkeys
    danimalkeys Posts: 982 Member
    I do cardio in the morning, and don't really worry about what day of the week it is. I did 30 mins this morning and it's deadlift day today. I try to get 3 cardio sessions a week in.
  • danimalkeys
    danimalkeys Posts: 982 Member
    I think I figured out a solution to my deadlift dilemma. I've never been a "rep to failure" lifter on deads. The last time I did them I did something like 12 reps of 345 and my back was fried for over a week.

    Today, instead of repping out the top weight, I just did 2 sets of the prescribed reps. Today it was 290 for 5 reps, so I did 2 sets. I'll continue on like this, next week, I'll do 2 sets of 3 of whatever the weight is. This is something I can follow, still get my deadlift work in, and not risk getting hurt. We'll see how it goes.

    I even did some chin ups today 2 sets of 5. Been a long time since I did them and with some reduced bodyweight, not as frustrating!
  • JNick77
    JNick77 Posts: 3,783 Member
    I think I figured out a solution to my deadlift dilemma. I've never been a "rep to failure" lifter on deads. The last time I did them I did something like 12 reps of 345 and my back was fried for over a week.

    Today, instead of repping out the top weight, I just did 2 sets of the prescribed reps. Today it was 290 for 5 reps, so I did 2 sets. I'll continue on like this, next week, I'll do 2 sets of 3 of whatever the weight is. This is something I can follow, still get my deadlift work in, and not risk getting hurt. We'll see how it goes.

    I even did some chin ups today 2 sets of 5. Been a long time since I did them and with some reduced bodyweight, not as frustrating!

    It is a little bit of a gut-check when you're staring down a heavy set and having to rep it out. That's probably why I don't do much accessory work on DL day; I'm friggin exhausted after the worksets.
  • GorillaNJ
    GorillaNJ Posts: 4,024 Member
    Finishing up Deload week... trying to decide what accessory work to do... I have done the Big but boring twice and the Triumvirate twice. I think going to go back to Big But Boring is the plan, until I am done with the kids football season then I will try the Dave Tate's Periodization Bible from http://www.strstd.com/
  • FrnkLft
    FrnkLft Posts: 1,821 Member
    If you're considering the BBB template, you might think about doing the second template, with the second variation from Beyond 5/3/1:

    I.e.

    Wk 1:
    Bench 5/3/1, Press 5x10 @65%
    Squat 5/3/1, Dead 5x10
    Press 5/3/1, Bench 5x10
    Dead 5/3/1, Squat 5x10

    Wk 2:
    Same but 5x8 @ 70%

    Wk3:
    Same but 5x5 @ 75%

    It's what I've started doing and honestly I really like it so far. Doing BBB at 50% so far hasn't really challenged me except for on the Press... and well that lift is always challenging regardless.
  • tomcornhole
    tomcornhole Posts: 1,084 Member
    Tagging to follow.
  • JNick77
    JNick77 Posts: 3,783 Member
    Finishing up Deload week... trying to decide what accessory work to do... I have done the Big but boring twice and the Triumvirate twice. I think going to go back to Big But Boring is the plan, until I am done with the kids football season then I will try the Dave Tate's Periodization Bible from http://www.strstd.com/

    If you haven't gotten Beyond 5/3/1 you should get it, as there's a lot of new stuff and new approaches to 5/3/1.
  • FrnkLft
    FrnkLft Posts: 1,821 Member
    Finishing up Deload week... trying to decide what accessory work to do... I have done the Big but boring twice and the Triumvirate twice. I think going to go back to Big But Boring is the plan, until I am done with the kids football season then I will try the Dave Tate's Periodization Bible from http://www.strstd.com/

    If you haven't gotten Beyond 5/3/1 you should get it, as there's a lot of new stuff and new approaches to 5/3/1.

    This.

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