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I wouldn't say massive increases, but my 1RM is up on all cores this week for sure (based on the previous week's numbers), by about 2-3 reps. Bench, Dead and Squat. Sudden strength difference.Then again, I've never run a Power program before. In ALL of my years lifting, I always lifted for hypertrophy, and generally no lower than 6 reps, usually 8-12. I know my body, and I get plenty of rest. Been at this for a while, and recovery was never an issue (no matter the program -- and I change programs every 4 weeks-ish), as long as diet and training were working cooperatively.Cory
Well ok if youve changed rep ranges then your CNS (not carb nite :P) is going to have to adapt to the different loading and demand. If youve changed rep ranges then its not hard to see that you may be using a different component of your strength potential that wasnt getting used and is possibly "fresher" than the one that was getting hammered prior to the change.How do you know your 1 rep maxes are up if you never went below 6 reps prior to this new program? Getting confused here. But thinking logically any increase in such a short period of time can NOT be attributed to the new program. It would HAVE to be the result of deloading or recovery of some component that was not getting a chance to supercompensate on the old program.
Yeah, currently on CBL... so my strength has been better all week, and the two weeks previous (where I was using different programs). I chalk it up to a shock, and my body responding in kind to new stimuli.Well, I have HAD to use my 1RM before during Post-Activation programs. Where I'd do ONE set for 1 rep (@ 90% 1RM), which subsequently shocks my CNS to be able to handle more weight on following sets (i.e., get 8-10 reps on what is my 6RM). In fact, I was just running a P-AP program going into this one. So, my 1RM was a fresh number (by 1 week ago).I will see how it goes next week, and if I continue to beat my new weight each week on the 7 x 2 sets for core lifts (after warm-ups). When I train, I train like a maniac. I "take no prisoners", and I go to all-out war on the weights. A real "fuck you, barbell" type attitude.Cory
A real “fuck you, barbell” type attitude.
Which you definately need on those really heavy attempts. I can totally relate to this.
How're them Triceps going Tex? 😀
They're going, making those PJRs work!
Good man! you like them then? Only exercise that really smashes the long head IMO.
Well at first I couldn't feel them or get them to work. But after watching the video over and over and applying it. My tris have grown.
Has anyone read the 2nd Edition 5/3/1 book? I am wanting to do the Simplest Strength Template. Still sticking with 5/3/1, but I am wanting to refined it and make myself better. I want to improve my physique with adding strength. My main goal with the first couple of months with 2013. Adding strength, add lean muscle, better my physique. The get fat loss with it after all that. I ask this because it gives you options to make with this, and I want to structure it accordingly and with better choices. Like for: OHP with Close-Grip Bench, gives you Lats, Upper Back, Triceps and Biceps for that day. Deadlifts with Front Squats, then gives you Hamstrings, Lower Back, and Abs. Bench with Incline Press, gives you Lats, Upper Back, Triceps, and Biceps. Squats with Straight Leg DL, giving you Hamstrings, Lower Back, and Abs.Laid out with Monday, Tuesday, Thursday, and Friday. Wednesday and Saturday will be HIIT and/or KB movements, Sundays will probably have some KB movements or be a rest day.
Has anyone read the 2nd Edition 5/3/1 book? I am wanting to do the Simplest Strength Template. Still sticking with 5/3/1, but I am wanting to refined it and make myself better. I want to improve my physique with adding strength. My main goal with the first couple of months with 2013. Adding strength, add lean muscle, better my physique. The get fat loss with it after all that. I ask this because it gives you options to make with this, and I want to structure it accordingly and with better choices. Like for: OHP with Close-Grip Bench, gives you Lats, Upper Back, Triceps and Biceps for that day. Deadlifts with Front Squats, then gives you Hamstrings, Lower Back, and Abs. Bench with Incline Press, gives you Lats, Upper Back, Triceps, and Biceps. Squats with Straight Leg DL, giving you Hamstrings, Lower Back, and Abs.Laid out with Monday, Tuesday, Thursday, and Friday. Wednesday and Saturday will be HIIT and/or KB movements, Sundays will probably have some KB movements or be a rest day.
My advice would be to run it as Jim lines out. You don't need to refine it at this point. You just need to put in the work and focus on the main movements and treating the assistance as exactly what it is ASSISTANCE. Don't major in the minors.
Has anyone read the 2nd Edition 5/3/1 book? I am wanting to do the Simplest Strength Template. Still sticking with 5/3/1, but I am wanting to refined it and make myself better. I want to improve my physique with adding strength. My main goal with the first couple of months with 2013. Adding strength, add lean muscle, better my physique. The get fat loss with it after all that. I ask this because it gives you options to make with this, and I want to structure it accordingly and with better choices. Like for: OHP with Close-Grip Bench, gives you Lats, Upper Back, Triceps and Biceps for that day. Deadlifts with Front Squats, then gives you Hamstrings, Lower Back, and Abs. Bench with Incline Press, gives you Lats, Upper Back, Triceps, and Biceps. Squats with Straight Leg DL, giving you Hamstrings, Lower Back, and Abs.Laid out with Monday, Tuesday, Thursday, and Friday. Wednesday and Saturday will be HIIT and/or KB movements, Sundays will probably have some KB movements or be a rest day.
My advice would be to run it as Jim lines out. You don't need to refine it at this point. You just need to put in the work and focus on the main movements and treating the assistance as exactly what it is ASSISTANCE. Don't major in the minors.
I am, just picking the movements for those certain areas he lined out.
I'd make sure to get in a lot of chins/pullups as well as hit your posterior chain like there's no tomorrow. Most of us are hamstring and back weak. I'd definitely stick with Wendler's recommendations on adding in some pullups/chins in between any push set. Also, I don't know where you're at with bench strength vs OHP strength, but I'd definitely lean towards more focus on OHP and less on bench. Don't skip bench, but I'd probably make any upper body assistance either focus on some form of standing press or back exercises (i.e. more chins). OHP has tons of carryover to bench, and your shoulders will thank you - but bench doesn't help you OHP. If you're looking for functional, well rounded strength you can't go wrong with the 5/3/1 main movements and work the hell out of back, OHP, and posterior chain to develop all-around strength.Chris
I'd make sure to get in a lot of chins/pullups as well as hit your posterior chain like there's no tomorrow. Most of us are hamstring and back weak. I'd definitely stick with Wendler's recommendations on adding in some pullups/chins in between any push set. Also, I don't know where you're at with bench strength vs OHP strength, but I'd definitely lean towards more focus on OHP and less on bench. Don't skip bench, but I'd probably make any upper body assistance either focus on some form of standing press or back exercises (i.e. more chins). OHP has tons of carryover to bench, and your shoulders will thank you - but bench doesn't help you OHP. If you're looking for functional, well rounded strength you can't go wrong with the 5/3/1 main movements and work the hell out of back, OHP, and posterior chain to develop all-around strength.Chris
close grip bench does!
Well in-between each Main Push Set, I'm doing chins with different grips. At least 2-5 reps (if not more) with about 10-20 sets each time. Along with dips. For grip/strength I want to keep doing Krocs on my Bench days. For my Push Days I have a choice for lats and upper back: DB Rows, BB Rows, T-Bar Rows, Face Pulls, Lat Pulldowns, and/or Shrugs. I like Rear Delts as well ;DTriceps I'm wanting to do Lateral and Longhead work. At least split the two on each day, along with Bicep work. Hamstrings I like Stiff Legs and Leg Curls. Though there is Glute-Ham Raises to try out. Lower Back I'm leaning towards Back Extensions, but Wendler mentioned Good Mornings as well. Abs definitely sticking with Hanging Legs, and Cable Crunches. I might even add Heavy DB Side Bends.
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