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Ok, I have another question. When I calculated my 1RM at the start of 5/3/1 I obviously used my rep maxes, because that was all I had. I took a deload week before starting and noticed a few things. I used to train hard with drop sets, 60-90 second rest intervals, and super and giant sets. So now that I am using a rest period of 3 minutes between sets on my main lifts I am stronger than I thought. With my Military Press and Bench Press I am able to do 10 reps easily on my final set for all 3 weeks and have hit new 1RM's. I am going to skip the first deload week and restart week 1 with 5 lbs for upper body and 10lbs for lower body, but should I do that for Military Press and Bench or should I use 90% my new 1RM that I have established and calculate from there?Squat and Deadlift seem to be pretty accurate so I'll just follow Wendler's recommendation for those.RB
Just keep adding the 5-10lb increments on your maxes. The lighter you start and slower you go the further you'll be able to push before stalling. Also, since you're used to bodybuilding type training you're probably really good at reps, which means you'll be able to grind out a few more than you're supposed to. That's fine.
Just keep adding the 5-10lb increments on your maxes. The lighter you start and slower you go the further you'll be able to push before stalling. Also, since you're used to bodybuilding type training you're probably really good at reps, which means you'll be able to grind out a few more than you're supposed to. That's fine.
+1
Ok, done. Thanks guys. I am 1/2 way through week 1 of the second cycle. Things are going good so far.I had a tendonitis issue in both elbows a few months back and had been using straps on deadlifts and bent over rows whenever I went over 200lbs, but so far I have been gutting it out without the straps and have no return of the tendonitis and have increased my grip strength quite a bit.RB
Ok. Thanks for being patient. I guess I am just over thinking it.RB
What I love about 5/3/1 is you can make your own adjustments when needed. I have been doing 5/3/1 since Jan and any additions I have made have worked out really well. I am starting a 5/3/1 Westside hybrid today. I want to add in speed work and I fine this to be one of the best ways to do.
I am still just starting to read about speed work and the conjugate system. I am a bit behind on powerlifting.RB
I am still just starting to read about speed work and the conjugate system. I am a bit behind on powerlifting.RB
I used a lot of speed work about 3 years ago and it worked really well. I didn't even use calculations and all that noise at the time. This time I am reading as much as possible about it and doing trail by error. I am adding it today as we speak and very excited. I just spent 150.00 dollars in bands and I am eagerly awaiting their arrival. One of the gyms I belong has bands but half the time other people are using them or you can't find a pair of both. This way I have my own bands and don't need to worry about not having access. I will eventually need to buy #5's and #6's but no big rush just yet.
I am still just starting to read about speed work and the conjugate system. I am a bit behind on powerlifting.RB
I used a lot of speed work about 3 years ago and it worked really well. I didn't even use calculations and all that noise at the time. This time I am reading as much as possible about it and doing trail by error. I am adding it today as we speak and very excited. I just spent 150.00 dollars in bands and I am eagerly awaiting their arrival. One of the gyms I belong has bands but half the time other people are using them or you can't find a pair of both. This way I have my own bands and don't need to worry about not having access. I will eventually need to buy #5's and #6's but no big rush just yet.
Bands and chains are fun, but I wouldn't use them a lot unless you lift in gear.
I am still just starting to read about speed work and the conjugate system. I am a bit behind on powerlifting.RB
I used a lot of speed work about 3 years ago and it worked really well. I didn't even use calculations and all that noise at the time. This time I am reading as much as possible about it and doing trail by error. I am adding it today as we speak and very excited. I just spent 150.00 dollars in bands and I am eagerly awaiting their arrival. One of the gyms I belong has bands but half the time other people are using them or you can't find a pair of both. This way I have my own bands and don't need to worry about not having access. I will eventually need to buy #5's and #6's but no big rush just yet.
Bands and chains are fun, but I wouldn't use them a lot unless you lift in gear.
I know speed is my biggest problem with my bench and I can do speed work without bands. It helped me break through a tough barrier 3 years ago so I figure why not give it another shot. Problem with my deadlift its the lift from the floor. I do think some people rely way too much on bands and chains.
I finished 3 weeks of 5/3/1 and then took the deload week. Now I am in the second week of the 3rd phase. Last week I felt like hammered shit. Everything hurt like hell. It felt like a whole baseball team took me out back and beat the shit outta me with their baseball bats. This week the doms is normal again. During the deload week I just did the main lift and the accessory lift with no warm ups. I also redid the prep phase and went ulc from the Saturday all the way around to the Monday. I figured that the workouts were so light and easy that they didn't really justify a backload. Any ideas why I felt so shitty?RB
I finished 3 weeks of 5/3/1 and then took the deload week. Now I am in the second week of the 3rd phase. Last week I felt like hammered shit. Everything hurt like hell. It felt like a whole baseball team took me out back and beat the shit outta me with their baseball bats. This week the doms is normal again. During the deload week I just did the main lift and the accessory lift with no warm ups. I also redid the prep phase and went ulc from the Saturday all the way around to the Monday. I figured that the workouts were so light and easy that they didn't really justify a backload. Any ideas why I felt so shitty?RB
Because you didn't do enough work during the deload week. I know Wendler says to lay off the assistance work when you reload but if you don't work muscles for a while and then go back to hammering them for a while, you are gonna get DOMS. Deload weeks were originally intended to be used for advanced lifters that use massive weights (and were also older) and needed to take a break every so often. They still did the same amount of volume, they simply just used less weight. Somehow, everyone, even novice trainees (not saying you are a novice) began to think they should take deloads, even though there is no reason.Now 5/3/1 is not a conjugate method, so you do have to stop progressing in the lift after three weeks or else you'll burn out, so the deload every 4th week is needed for that purpose. However, I still think you should still be doing assistance work. If you feel tired and need a break, do non-barbell exercises for higher reps ( like sets of 15-20). Just make sure your muscles are still getting worked.
Fair enough, thanks Ibob. I am still figuring this out. I wanted some advice because I wasn't sure if it was the workout or the ulc that did it. I didn't want to have a repeat after my next deload week.RB
I have been doing 5/3/1 since the start of the year and I have only deloaded 2 or 3 times and still making gains in strength and in size. I felt like I wasn't doing enough during the deload weeks and honestly didn't feel the need physically or mentally. I think it depends on the type of lifter you are and what you are used to recovery wise. A few weeks ago I used to take off every 13th week of training and sometimes it was once every 6 months and I would be fine. However every other week due to work I have 3 days off in a row so maybe that's been helping me a lot? Now I just listen to my body and it will tell you when to take a break which for me is taking the entire week off of the gym.
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