#6141082 - 02/15/12 06:26 PM
Re: anyone have the 5/3/1 ebook...?
[Re: Silock]
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65_289
Post Master Sr
Registered: 04/19/01
Posts: 4052
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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.
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#6146451 - 02/17/12 07:10 PM
Re: anyone have the 5/3/1 ebook...?
[Re: DieZel]
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65_289
Post Master Sr
Registered: 04/19/01
Posts: 4052
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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...?
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.
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#6146944 - 02/17/12 11:07 PM
Re: anyone have the 5/3/1 ebook...?
[Re: DieZel]
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Silock
Post Master Supreme
Registered: 01/23/00
Posts: 60326
Loc: Jayhawk Country
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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...?
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.
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#6149962 - 02/19/12 11:46 PM
Re: anyone have the 5/3/1 ebook...?
[Re: toothy]
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ElementBabe
Post Master Supreme
Registered: 08/06/00
Posts: 36692
Loc: EST
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inb4 a few people here who spend 90 minutes doing 50 sets on "chest day" get the exact same results
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