5/3/1 Q's

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KPj
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Re: 5/3/1 Q's

Post by KPj » Wed Jul 13, 2011 3:09 am

Eric Cressey has written about why high pulls don't have the same risk as upright rows.

http://www.t-nation.com/free_online_art ... hs_part_ii" onclick="window.open(this.href);return false;

Just scroll to the upright row point, I think it's last.

I agree with Erick, though. What's the point? There are other tried and tested ways of getting at the delts and upper traps which carry much less risk.

fwiw even light upright rows make my shoulders scream. Had to do them in during trainer courses. I think they just irritate the tendon that I tore or something..... Bare in mind we all impinge to an extent, ROM's like this just increase how much we do. In my case with a previous injury, it just doesn't take much to cause discomfort. It seems that way, anyway. I couldn't train military press for years but i'm now on my third 5-3-1 cycle with it, so maybe I would get a tolerance for upright rows. I just wouldn't bother though. The only way I would consider it is if i was determined to build delt and trap mass and had exhausted all other methods (Oh press variations, OL variations, raise variations, shrug variations, etc).

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Re: 5/3/1 Q's

Post by Mini mahouse » Tue Jul 19, 2011 2:11 pm

Thanks for all the replys guys.
Been trying to set the routine up again, please tell me what you think.
Its basicly the "boring but big" template that Wendler wrote up in the book.
Main exersice - Main exersice again 5 sets and 10 reps with 50% of max and then 1 assistant.
I added 1 assistant in workout A and C tho, tell me what you think about that.

Workout A
1 Barbell Shoulder Press
Sets and reps according to 5/3/1
2 Barbell Shoulder Press
Sets: 5 Reps: 10 using 50% of max Rest: 60-90 sec.
3.Dips
Sets: 4 Reps: 10 Rest: 60-90 sec.
3 Chinup
Sets: 5 Reps: As many as possible Rest: 60-90 sec.

Kinda added the dips because I'd like to get some chest work on this day, is it okay?

Workout B
1 Deadlift
Sets and reps according to 5/3/1
2 Deadlift
Sets: 5 Reps: 10 using 50% of max Rest: 60-90 sec.
3 Hanging Leg Raise
Sets: 5 Reps: 12 Rest: 60-90 sec.

Workout C
1 Bench Press
Sets and reps according to 5/3/1
2 Bench Press
Sets: 5 Reps: 10 using 50% of max Rest: 60-90 sec.
3 Cable/Barbell Row
Sets: 5 Reps: 10 Rest: 60-90 sec.
4 Dumbbell Fly
Sets: 3 Reps: 10 Rest: 60-90 sec.

Added the Dumbell fly here. I like them cause I feel like they shape the pecs, dont know how to explain. Would be doing low weights and only for looks.

Workout D
1 Squat
Sets and reps according to 5/3/1
2 Squat
Sets: 5 Reps: 10 using 50% of max Rest: 60-90 sec.
3 Leg Curl
Sets: 5 Reps: 10 Rest: 60-90 sec.

Does this look better?
Is it stupid of me to add dips to workout A and DB Fly to workout C?

Maybe add 1 kind of carry exersice to each workout?

Also one question about supplements.
How do you recomend taking creatine? I just take 5-8 grams every morning, is that okay?
Also, BCAA(2-1-1 ratio). I take it before workout and after workout. I dont take it on non workout days. Is that okay?
Last edited by Mini mahouse on Wed Jul 20, 2011 3:27 am, edited 1 time in total.

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Re: 5/3/1 Q's

Post by pdellorto » Tue Jul 19, 2011 3:37 pm

That looks fine, but if you want to do dips, you could always do them instead of the 5 x 10 bench presses on bench day instead.

No worries on the fly, dude. If you like them, it's not going to hurt to do them. I bet you'll feel them the next day after all those presses, too.

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Re: 5/3/1 Q's

Post by robertscott » Tue Jul 19, 2011 4:11 pm

where's yer pull-ups eh? Eh?

Do sets of chins/pull ups between your sets of Boring But Big presses. You can thank me later.

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Re: 5/3/1 Q's

Post by Mini mahouse » Tue Jul 19, 2011 5:17 pm

Well I actually have chin ups on my A workout day.
Do it after pressing.


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Re: 5/3/1 Q's

Post by stuward » Tue Jul 19, 2011 5:22 pm

He has Cable/Barbell Rows on his bench press day.

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Post by robertscott » Tue Jul 19, 2011 5:29 pm

Mini mahouse wrote:Well I actually have chin ups on my A workout day.
Do it after pressing.
Sorry mate didn't notice that, my bad. Although I'd still do chins in between sets of presses and do the rows after. Can never have too much back work. That's what I do and it doesn't affect your strength at all on the presses. Wendler even recommends doing it in the 5/3/1 book

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Re: 5/3/1 Q's

Post by Mini mahouse » Tue Jul 19, 2011 7:41 pm

stuward wrote:He has Cable/Barbell Rows on his bench press day.
Dont understand. Are you answering someone or making fun of doing Rows on bench press day?

And Robert, I might try to do pull ups between pressing?
And then end the workout with chins? I feel like I have plenty of back work tho, but I could try it.

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Re: 5/3/1 Q's

Post by stuward » Tue Jul 19, 2011 8:35 pm

Mini mahouse wrote:
stuward wrote:He has Cable/Barbell Rows on his bench press day.
Dont understand. Are you answering someone or making fun of doing Rows on bench press day?

And Robert, I might try to do pull ups between pressing?
And then end the workout with chins? I feel like I have plenty of back work tho, but I could try it.

Not making fun at all. I was pointing out to Robert that you had a pull that balanced your pressing on that day so didn't need pull ups.

Most people do more pressing than pulling so most people can stand a little more. Robert is right in that regard.

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Re: 5/3/1 Q's

Post by Oscar_Actuary » Tue Jul 19, 2011 11:25 pm

Did you hear the one about the guy who does Cable/Barbell Rows ?






:laughing4:

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Re: 5/3/1 Q's

Post by robertscott » Wed Jul 20, 2011 7:35 am

Mini mahouse wrote: And then end the workout with chins? I feel like I have plenty of back work tho, but I could try it.
yup you could do that, although I think just do a month or so of pull-up between sets, then a month of chins, then a month of neutral grip... I don't think you need to do both in a workout, just pick one, get stronger then when you plateau switch to a different one. Then end your workout with rows and you've got a decent workout there


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