Starting 5/3/1 Tommorow

[miked8c]

I'll dive right into it:

1. Which assistance template should I start with? I figured I'd do boring but big and after a couple months switch to selecting exercies

2. Should I train 3 or 4 days/week? I am leaning towards 3 seeing as it will offer more recovery, but if sufficient recovery can happen working out 4 days a week I would rather do that.

3. You add 5 lbs. to your upper and 10 to your lower max each cycle. What if I don't have small enough weight increments to do this change in weight? For example if I add 5lbs to my 285lbs. bench then next cycle I won't even be able to physically add weight because the prescribed increment to add will be too small?

For example.
.9x285=256.5
.9x290= 261

As you can see it is slightly less than a 5lbs. increase, should I just add a solid 5lbs each cycle and round up?

 

[NBAfan#21]

I'll dive right into it:

1. Which assistance template should I start with? I figured I'd do boring but big and after a couple months switch to selecting exercies

2. Should I train 3 or 4 days/week? I am leaning towards 3 seeing as it will offer more recovery, but if sufficient recovery can happen working out 4 days a week I would rather do that.

3. You add 5 lbs. to your upper and 10 to your lower max each cycle. What if I don't have small enough weight increments to do this change in weight? For example if I add 5lbs to my 285lbs. bench then next cycle I won't even be able to physically add weight?

Ive tried it before and i did:

monday:
squat
leg press
leg curls or lunges

tuesday:
OH press
Dips
Pullups

wednesday: off

Thursday:
Deadlift
Ab work

Friday: off

Saturday:
Bench press
Dumbell rows
Dumbell incline or flat press

Sunday: off

I felt fresh on almost every workout doing it that way and didnt felt overtrained at all.

Also why can't you add 5lbs? Dont you have 2.5lbs plates at your gym?

 

[Big A]

hey bro u dont add 5 pnds onto your max, u add 5 pound onto all the lifts u were doing, when u stall out only then do u recalculate your max. For example u did 100 pnds for military press for one of ur sets in week one. Well next time u get back to week one would add 5 pnds onto that 100, so now u would be doing 105 for sets.

 

[bblazer]

Do the boring but big. That sets a good base.

I use the 3 day/4 lift rotation only because I have more work to do on other things during the week. So, 4 days will be fine, and easier to build a routine on.

Just round up the numbers. But, that said, there have been many times not only with myself, but my trainees that I go through the cycle 2x before adding weight. There are many reasons for this (for example, a woman generally can't keep up with that kind of upper body work). But the main reason I do it is for what I call "strength consolidation." Meaning that you are consolidating your strength at a given level before you move up. In essence you are building a better reinforced foundation for the future gains.

B-

 

[miked8c]

hey bro u dont add 5 pnds onto your max, u add 5 pound onto all the lifts u were doing, when u stall out only then do u recalculate your max. For example u did 100 pnds for military press for one of ur sets in week one. Well next time u get back to week one would add 5 pnds onto that 100, so now u would be doing 105 for sets.

"In the second four week phase, the lifter will increase his maxes no more than 5 pounds per upper body lift, and 10 pounds for lower body lifts. These increases are to the max that you’re basing your percentages on. You’re NOT increasing the weight for each set. The next four weeks will look something like this: " From 5/3/1 ebook

Your input is appreciated, but your 100% wrong. You suggested to do exactly what Wendler specifically said not to do.

Thanks SL I do undertsand the principles behind consolidating strength, And yeah I think I'll go with the boring but big, it seems pretty solid.

 

[NBAfan#21]

"In the second four week phase, the lifter will increase his maxes no more than 5 pounds per upper body lift, and 10 pounds for lower body lifts. These increases are to the max that you’re basing your percentages on. You’re NOT increasing the weight for each set. The next four weeks will look something like this: " From 5/3/1 ebook

Your input is appreciated, but your 100% wrong. You suggested to do exactly what Wendler specifically said not to do.

Thanks SL I do undertsand the principles behind consolidating strength, And yeah I think I'll go with the boring but big, it seems pretty solid.

You got it wrong. You add the 5lbs or 10lbs to the 90% of your tested 1 rep max.

Example: if for your squat your 1 rep max is 300lbs you would use 270lbs through the 1st cycle. Then on the next cycle you would add 10lbs and use 280lbs and you base the percentage of each week based on that 280lbs.

Or you could just test your 1 rep max after each cycle and take 90% of that max again.

 

[ghettostudmuffin]

nbafan is correct.

Do a cycle with weight calculated off 90% of your actual max.

Next cycle add 5-10 pounds depending on the lifts to your 90% of max number and recalculate. Although the numbers tend to be things like 250.4 or whatever the actual weight change goes up right around 5lbs.

 

[miked8c]

Hey man its no problem, you basically are adding 5 lbs. to each of your sets but technically your adding 5 to your .9max.

 

[Big A]

lol kk good thing i posted that and u corrected me, would have gone about it all wrong, what confused me was one of the pages of the ebook where he shows all the weights he did for the first 4 week cycle and then on the next one 5 pnds was added to all the lifts.

 

[miked8c]

So while I am adding 5lbs. to my .9max in actuality it works out so I am adding 5 lbs. to each of my working sets.. Its like a slower progressing 5x5.