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So I'm finishing week 2 of 5/3/1 and love it. I feel like I can get more done during the week though so (even though wendler recommends against it) I am using my 5th day to do cleans and treating it like one of my major lifts. Has anybody experimented with this? I know some folks on here train 6 days a week multiple times a day.
So I'm finishing week 2 of 5/3/1 and love it. I feel like I can get more done during the week though so (even though wendler recommends against it) I am using my 5th day to do cleans and treating it like one of my major lifts. Has anybody experimented with this? I know some folks on here train 6 days a week multiple times a day.
I'd be curious how things turn out for you. Whenever it as a 4 days a week I felt like I couldn't recover well enough on top of conditioning.
How heavy are the weights you are using? Personally after a few months of running 5/3/1 I get pretty beat up after the week and need to keep it to that 4 day routine
In that case I would just see how sore you are, maybe I just do not do them enough but after a clean day my traps are wrecked for squats or bench. If you are not sore I do not see why not unless you can tell they are adversely affecting your other lifts.
New the the board but have been doing 5/3/1 for the better part of 2 years. I had been doing the 4 day split as follows. Sunday- OHPMonday-DeadsWednesday-BenchFriday-SquatI lift at 445-500 am on the MWF and 800 am on Sunday. Once I started getting into the higher weights I def. felt my body and CNS taking a beating and getting tired. You will reach a point where you will peak in Strength then you will inevitably fall off a little. This is where deloads and resetting the 5/3/1 come in handy. Something that I found that worked great so that I could skip the deload for a couple months was using what Brandon Lilly came out with. I would 'CUBE" the 5/3/1 so I wasn't maxing all 4 lifts on the same week. Here is how I set it up. I wouldn't max on OHP only on dead, bench, squat. So WK1. Deads- 5's weekBench- 3's weekSquat- 5/3/1 weekWK2Deads-3's weekBench- 5/3/1 weekSquat- 5's weekWk3Deads- 5/3/1 weekBench- 5's weekSquat 3's weekOf note. On 5/3/1 week I only ever did the 1 for 1 rep. I would really push it on the 3's week to get some more Volume. I would then just keep progresing that way with no deload. I carried it for the better part of 3 months then went into powerlifting meet prep.Just something I experimented with. Yes I know it isn't traditional 5/3/1 but you have to find what works best for you.
^^^^ While I'm usually staunchly against changing up the 5/3/1, this really is a pretty cool way to mix up the workouts. Way to think outside the box.
I would add a day for power cleans or just add an assistance day.I personally don't find 5/3/1 the least bit difficult so I think adding an extra day is nothing.
So I'm finishing week 2 of 5/3/1 and love it. I feel like I can get more done during the week though so (even though wendler recommends against it) I am using my 5th day to do cleans and treating it like one of my major lifts. Has anybody experimented with this? I know some folks on here train 6 days a week multiple times a day.
I don't necessarily see a problem with it, though you'll just have to see how your body feels after a couple cycles. As you know since you've visited my log, I follow it as laid out, but I don't necessarily take the prescribed rest days if I don't feel like it (i.e., so I may workout five or six times some weeks). This is particularly the case on weeks where I have two CNs...As for incorporating cleans, you just have to make sure it won't compromise your main lifts. I think it would for me, which is why I wouldn't do it, but everyone's different. If you're just starting on 5/3/1 though, I would probably try it first as prescribed for a few cycles, and then perhaps add to it if you feel it's necessary.Remember the big thing with 5/3/1 is constantly progressing on those big lifts, so you really have to leave your ego at the door in the early stages. Did you modify your maxes yet?
I actually went back and looked at it. I used the stdstr.com website which builds in a 10% reduction in your lifts so yeah that was built into it. My squat is just lagging and that's why I've tossed around doing a smolov jr cycle to get it up closer in parity to my bench. My deads should also be much heavier IMO. I'm 37 so recovery isn't what it used to be, but I feel pretty good considering and 5 days a week hasn't taken me out yet. I do a lot of mobility/recovery work though and I think that helps.
I actually went back and looked at it. I used the stdstr.com website which builds in a 10% reduction in your lifts so yeah that was built into it. My squat is just lagging and that's why I've tossed around doing a smolov jr cycle to get it up closer in parity to my bench. My deads should also be much heavier IMO. I'm 37 so recovery isn't what it used to be, but I feel pretty good considering and 5 days a week hasn't taken me out yet. I do a lot of mobility/recovery work though and I think that helps.
Yeah, your bench is definitely your strongpoint. Only 40 pounds less than your squat is pretty wild, but we're all built differently.I don't think 5 days a week is too much at all, I'm just saying you want to make sure that the clean day isn't stalling your progress on the main lifts. Another option would be to replace the military press with cleans for a cycle or two. I have heard of people doing that before as well, though I haven't done it myself.Might want to give this a read too: http://articles.elitefts.com/training-articles/powerlifting-articles/5-squat-tips-for-immediate-improvement/
I may do that. My presses are pretty strong. I used 160 as my max but I can press 185 with a tiny bit of hip drive so it's not lagging. Effing squats.ibob - would you recommend another month on 5/3/1 or should I start smolov jr given where I'm at now?
In the first post of this thread, you mentioned you were finishing up your second week of 5/3/1....does this mean you've been following the 5/3/1 program for only two weeks?In my humble opinion, it takes several months at the very least to get a good feel for a program in order to evaluate whether it's a good fit for you.I'm certainly not against tweaking a program based on your own needs...after all, it's your consistent hard work getting the results...the actual program is secondary. Your squat will progress whether you stick with 5/3/1...or switch to smolov...or anything else...there's no magic program.
Date on that was 3/7. I finished deload last week. I enjoy the program. I'm only considering smolov jr for the focused volume in my squat to get it up in relation to my other lifts. 5/3/1 has increased all of my maxes (adjusted) but I just don't see my squat moving in relation to the others without concentrating on it for a bit. After that I'll likely go back to and stay on 5/3/1.
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