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PostPosted: Tue Jan 10, 2012 6:03 am 
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Apprentice
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Location: Durham, UK
How would you go about pull ups in 531? Do you mean with added weight (like dangling a dumbbell between my feet)?


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PostPosted: Tue Jan 10, 2012 7:39 am 
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I think it's fine to have Thursday as a "catch-up day". What if you miss a Monday or Tuesday workout because of a work or family conflict? Use Thursday to catch up. If you don't need to use it for that, make it a relatively light day to allow better recovery from the heavy work on Monday and Tuesday before the relatively heavy work on Friday.

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PostPosted: Tue Jan 10, 2012 2:39 pm 
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teafan wrote:
How would you go about pull ups in 531? Do you mean with added weight (like dangling a dumbbell between my feet)?


You can add weight a number of ways. There are belts especially made for it. Most decent gyms have them. A vest would work as well. Progress slowly. If you have elbows like mine you will need some time to adapt.

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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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Thanks TimD


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PostPosted: Tue Jan 10, 2012 4:15 pm 
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I did 5/3/1 with pullups for a while. At first I set a training max that included my body weight plus the added weight, then I did 5/3/1 with the usual percentages. It never seemed to work well, so finally I just did it with arbitrary weights. I did something like this:

1- BWx5, BW+5x5, BW+10x5+
2- BW+5x3,BW+10x3, BW+15x3+
3- BW+10x5, BW+15x3, BW+20x1+
Then the next week I just added 5 pounds to each set. It seemed to work out pretty well.

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


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PostPosted: Tue Jan 10, 2012 4:38 pm 
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Deific Wizard of Sagacity
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In the 5/3/1 book (not that anyone's read it) Wendler says not to bother with weighted chins/pull ups until you can bang out loads of them. As in, well into the double figures.


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