| DieZel |
| (Post Master Supreme) |
| 02/15/12 05:16 PM |
|
anyone have the 5/3/1 ebook...?
|
i'd like to read up on this one...
anyone ever try it...?
| Impulsive |
| (Post Master Supreme) |
| 02/15/12 05:27 PM |
|
|
Re: anyone have the 5/3/1 ebook...?
|
Doing it now, but I've only done the first three week cycle, then I had surgery. I'm starting back at the first 3 week cycle.
I like the routine. Seems to focus (obviously) on the big exercises (squat, dead, military, bench), but you don't do a lot of volume in them - essentially 1 working set per workout, then a bit of volume in extra exercises. Keeps the DOMS in check.
| Silock |
| (Post Master Supreme) |
| 02/15/12 05:56 PM |
|
|
Re: anyone have the 5/3/1 ebook...?
|
5-3-1 is awesome. I'd be doing it now if I didn't play so much soccer.
| 65_289 |
| (Post Master Sr) |
| 02/15/12 06:26 PM |
|
Re: anyone have the 5/3/1 ebook...?
|
Been doing it, love it. I have the book, but I started based off a routine published on t-nation. I'm currently doing Boring But Big.
| DieZel |
| (Post Master Supreme) |
| 02/17/12 06:01 PM |
|
|
|
Re: anyone have the 5/3/1 ebook...?
|
Couple quick questions...
on your last working set of the main lift of the day, you are supposed to go to near failure...? now does this hold for all 3 weeks...? like week 3 is the 5/3/1 scheme... on that last set of 1, are we supposed to do 1+...?
week 4 is the deload, and we are only supposed to do 5, no more...
how do you decide which assistance exercises to do each workout...? just kinda go with what you feel like doing...?
| DieZel |
| (Post Master Supreme) |
| 02/17/12 06:24 PM |
|
|
|
Re: anyone have the 5/3/1 ebook...?
|
oh and i don't know if i missed it, but when testing your max are you supposed to do a 5RM or just pick a weight and go to failure, then use that formula to get your 1RM...?
scratch that, i think i got it... you estimate your 1RM then use 80-85 of that and pump out as many reps as you can and plug it into the formula...
| 65_289 |
| (Post Master Sr) |
| 02/17/12 07:10 PM |
|
Re: anyone have the 5/3/1 ebook...?
|
Originally Posted By: DieZel
Couple quick questions...
on your last working set of the main lift of the day, you are supposed to go to near failure...? now does this hold for all 3 weeks...? like week 3 is the 5/3/1 scheme... on that last set of 1, are we supposed to do 1+...?
week 4 is the deload, and we are only supposed to do 5, no more...
how do you decide which assistance exercises to do each workout...? just kinda go with what you feel like doing...?
on your last working set of the main lift of the day, you are supposed to go to near failure...? now does this hold for all 3 weeks...? like week 3 is the 5/3/1 scheme... on that last set of 1, are we supposed to do 1+...?
week 4 is the deload, and we are only supposed to do 5, no more...
how do you decide which assistance exercises to do each workout...? just kinda go with what you feel like doing...?
I don't go to "true" failure, as I am on my back patio lifting at 5:30-6:30 AM without a spotter or power cage. I hope to remedy that and get a cage soon. I just go until my form degrades and I know the next rep would be a maybe I could, maybe I couldn't. I do 5+, 3+, and 1+ on the last set. On the deload week, I only do 5, no more. I also cut back on the assistance sets. I am doing the boring but big template which is:
OHP - 5/3/1, OHP 5x10 @ 50% 1rm, Chins 5x10. I vary the chins between close, medium and wide grip, pronated and supinated.
Squat - 5/3/1, squat 5x10 @ 50% 1rm, leg curls 5x10. Those 5x10 squats get tough at the end.
Bench - 5/3/1, bench 5x10 @ 50% 1rm, DB row 5x10.
Deadlift - 5/3/1, dead 5x10 @ 50% 1rm, 5x10 hanging leg raises. My back is toast, as Friday is my DL day. Sometimes I switch the leg raises with other core exercises.
I also make it a point to get in dips when I can, as it's an exercise I like but I am not very good at them. I really like the program because it's simple, tough, and spreadsheet friendly. I stick it in my dropbox folder, and sync it on my laptop and iPhone. Progress is slower than on other programs, but you can stay on it for a long time.
| Sharkticon |
| (Post Master Supreme) |
| 02/17/12 07:19 PM |
|
|
Re: anyone have the 5/3/1 ebook...?
|
I have a PDF e-book (4mb) titled "The Juggernaut Method" by Chad Smith.
| 65_289 |
| (Post Master Sr) |
| 02/17/12 07:26 PM |
|
Re: anyone have the 5/3/1 ebook...?
|
Originally Posted By: OBGYN1
Originally Posted By: 65_289
Been doing it, love it. I have the book, but I started based off a routine published on t-nation. I'm currently doing Boring But Big.
Couldn't find the t-nation one, but this one is the same thing:
http://www.muscleandstrength.com/workout...ing-system.html
The eBook is $20. You can find all the workouts for free online, but I liked it so much I gave the guy $20.
http://www.flexcart.com/members/elitefts/default.asp?m=PD&pid=2976
| Silock |
| (Post Master Supreme) |
| 02/17/12 11:07 PM |
|
|
|
Re: anyone have the 5/3/1 ebook...?
|
Originally Posted By: DieZel
Couple quick questions...
on your last working set of the main lift of the day, you are supposed to go to near failure...? now does this hold for all 3 weeks...? like week 3 is the 5/3/1 scheme... on that last set of 1, are we supposed to do 1+...?
week 4 is the deload, and we are only supposed to do 5, no more...
how do you decide which assistance exercises to do each workout...? just kinda go with what you feel like doing...?
on your last working set of the main lift of the day, you are supposed to go to near failure...? now does this hold for all 3 weeks...? like week 3 is the 5/3/1 scheme... on that last set of 1, are we supposed to do 1+...?
week 4 is the deload, and we are only supposed to do 5, no more...
how do you decide which assistance exercises to do each workout...? just kinda go with what you feel like doing...?
Yes, you go near failure. However, the closer you get to maxing out, the less you want to do that. So, once you've been on the program for a while and the failure point isn't too far over the prescribed reps, it's best to stop at about 2 reps over, even if you have more left in the tank.
Decide ahead of time which assistance exercises you want to do. Boring but big is very boring, but my favorite. But he also has a list of the assistance work that goes with each variation that you can choose from.
Deload week is for deloading. LIGHT assistance work, if any.
| DieZel |
| (Post Master Supreme) |
| 02/18/12 10:50 AM |
|
|
|
Re: anyone have the 5/3/1 ebook...?
|
I'm gonna give this a shot in a few weeks, but man my squat is fucking terrible... 225 today felt so heavy to me... I did a set of 135x10, 185x8, then hit 225x5 and went to my next set and could barely push out 4... So I'm going to start really light on this with the squat at least...
This could be a good way to build that strength back up for sure... Soooo weak...!!! Lol
| toothy |
| (Post Master Sr) |
| 02/19/12 05:51 PM |
|
|
Re: anyone have the 5/3/1 ebook...?
|
This link should be active for the next 7 days for people who want the e-book:
https://www.yousendit.com/download/M3BsckhWaTEyWGZOUjhUQw
| ElementBabe |
| (Post Master Supreme) |
| 02/19/12 11:46 PM |
|
Re: anyone have the 5/3/1 ebook...?
|
inb4 a few people here who spend 90 minutes doing 50 sets on "chest day" get the exact same results
| Silock |
| (Post Master Supreme) |
| 02/20/12 02:38 PM |
|
|
|
Re: anyone have the 5/3/1 ebook...?
|
When you input your 1RM into it, make sure it's not taking 100% of the 1RM. It should only be calculating off of your 531 1RM, which is 90% of your actual 1RM.
| Silock |
| (Post Master Supreme) |
| 02/20/12 03:45 PM |
|
|
|
Re: anyone have the 5/3/1 ebook...?
|
I like decline bench, weighted pull-ups and dips. Those are my favorites, as they rank highest for muscle groups in activation of muscle fiber.