So i think i am going to do the 5/3/1

[JDid23]

i just spent the last hour reading the 5/3/1 ebook and i liked it a lot.... I think I am going to give it a shot.

I am just wondering if something like this seems okay. According to Jim's 1RM calculator (i have never actually gotten 1RMs or even actual RMs for some lifts), i will be doing about (Weight x Reps x .0333 + Weight = Estimated 1RM is what he uses)

1RM/90% of 1RM

I am also rounding down on anything; example- if my estimated 90% of 1RM is 288, i round down to 285 because i can only increase increments by so much. My actual 1RM for military is 105x5, but i could barely do 110x1 yesterday so i am going to use 100x5.

Squat- 245/220
Deadlift- (will see based on tomorrow's workout but probably) 320/285 (rounding down from 288)
Bench- (also depends on tomorrow) 180/160
Military Press- 115/100


For assistance work, I am thinking about doing:
Squat day- Lunges, *pretty light* stiff legged deadlifts, calves, abs.
Deadlift day- Pullthroughs, *pretty light* front squats, Abs
Bench day- Flat DB Bench, DB Row, calves, CGBP
Military day- Dips, Chinups/Pullups, DB Skull crushers



How does this seem to you guys? Any advice or suggestions is more than welcome I've heard so many knowledgeable guys advocate this program and want to see firsthand how great it really is. Thanks in advance everyone.

 

[ExtraMile]

there is a typo in the book, that method for working out 1rm wont work, I think its meant to be 0.0333 instead of 0.333

 

[JDid23]

that's what i used

 

[bblazer]

I would say that it looks pretty good. But keep some things in mind. Assistance work is actually thought of as a group of exercises designed to improve the weak spots you have in the big three lifts. So for example, if you find that your squat is lacking because of weak hams, you would do work specifically to strengthen your hams, like GHRs, etc. So just make sure that your assistance work is work you need to do.

The other thing is that you need to keep just as good tracking of your assistance work as you do of your big 3 lifts. Those need to be improving as well, and are benchmarks for how you are progressing. One of the big things I ask people when they come complaining about their squat/bench/dead not moving is what is happening to their assistance work. More often than not, I get a deer in the headlights stare. God forbid I ask them why they are doing the assistance work they are doing in the first place. But that is another rant all together.

I think you will like the 5/3/1. Keep us posted on your progress.

B-

 

[ExtraMile]

Yeah I will be very interested to see how it works out for you

 

[JDid23]

I would say that it looks pretty good. But keep some things in mind. Assistance work is actually thought of as a group of exercises designed to improve the weak spots you have in the big three lifts. So for example, if you find that your squat is lacking because of weak hams, you would do work specifically to strengthen your hams, like GHRs, etc. So just make sure that your assistance work is work you need to do.

The other thing is that you need to keep just as good tracking of your assistance work as you do of your big 3 lifts. Those need to be improving as well, and are benchmarks for how you are progressing. One of the big things I ask people when they come complaining about their squat/bench/dead not moving is what is happening to their assistance work. More often than not, I get a deer in the headlights stare. God forbid I ask them why they are doing the assistance work they are doing in the first place. But that is another rant all together.

I think you will like the 5/3/1. Keep us posted on your progress.

B-

Alright thanks man. I appreciate it and i'll definitely keep posted.

For the rep ranges for assistance work, i read that it's good to do 5x10-20.. should i stick in this rep range or do something more like 8-12? Or does it not matter as long as i am progressing?

 

[Tblock1]

Alright thanks man. I appreciate it and i'll definitely keep posted.

For the rep ranges for assistance work, i read that it's good to do 5x10-20.. should i stick in this rep range or do something more like 8-12? Or does it not matter as long as i am progressing?

This I think.

 

[bblazer]

Alright thanks man. I appreciate it and i'll definitely keep posted.

For the rep ranges for assistance work, i read that it's good to do 5x10-20.. should i stick in this rep range or do something more like 8-12? Or does it not matter as long as i am progressing?

Those rep ranges are in there to induce some hypertrophy and prehab after the strength phase of the workout. Notice that the weights are around 50% or less of 1RM.

B-

 

[JDid23]

Those rep ranges are in there to induce some hypertrophy and prehab after the strength phase of the workout. Notice that the weights are around 50% or less of 1RM.

B-

so is this optimal for assistance training?

Also, isn't prehab work that is done to prevent injuries? How would something like this be prehab?

 

[shibs]

Also, isn't prehab work that is done to prevent injuries? How would something like this be prehab?

low weight, low intensity to prepare your joints for the heavy stuff