5/3/1 and questions

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robertscott
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Re: 5/3/1 and questions

Post by robertscott » Tue Mar 20, 2012 12:12 pm

Proper Knob wrote:
robertscott wrote:I do a ton of assistance work with loads of isolation stuff for delts, arms etc., and I'm doing 5/3/1.
But you're only doing it on your bench day right?
yeah but that's only now my back is hurt and I can't squat, dead or overhead press. Pre-back injury when I first did 5/3/1 I did it with the 4 day a week, bench/dead/OHP/Squat you're supposed to use. I hope to get back to that someday.

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Re: 5/3/1 and questions

Post by kibe69 » Thu Jul 26, 2012 6:23 pm

Im on 5/3/1 also. Its great for squat and dl with minimal assistance but bench and press seems to stall with BBB. After i started doing some chest work on press day it seems to go up again. Going to see after next cycle if ill stall again or keep on rocking :)

I do alot of arm,delt and upper-back assistance work. Basically just to strengthen weak points and to keep joints healthy.

Bench day looks like this:

Bench 5/3/1
Db bench 5x10
Db row 5x10
Any row variation 5x10
Triceps 5x20
Lateral raise 5x20
Any rear delt variant 5x20
Biceps 5x20

Press day

Press 5/3/1
Db press 5x10
Chins 5xfailure
Pulldown 5x10
Dip 5x10
Facepull 5x20
Biceps 5x20

I do these pretty quick and working on the muscle not movement like wendler suggests in book.

Shoulder has been awesome since i started doing the assistance with dumbbells :)

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JasonJones
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Re: 5/3/1 and questions

Post by JasonJones » Thu Jul 26, 2012 10:58 pm

kibe69 wrote:Im on 5/3/1 also. Its great for squat and dl with minimal assistance but bench and press seems to stall with BBB. After i started doing some chest work on press day it seems to go up again. Going to see after next cycle if ill stall again or keep on rocking :)

I do alot of arm,delt and upper-back assistance work. Basically just to strengthen weak points and to keep joints healthy.

Bench day looks like this:

Bench 5/3/1
Db bench 5x10
Db row 5x10
Any row variation 5x10
Triceps 5x20
Lateral raise 5x20
Any rear delt variant 5x20
Biceps 5x20

Press day

Press 5/3/1
Db press 5x10
Chins 5xfailure
Pulldown 5x10
Dip 5x10
Facepull 5x20
Biceps 5x20

I do these pretty quick and working on the muscle not movement like wendler suggests in book.

Shoulder has been awesome since i started doing the assistance with dumbbells :)
Doing more than 3 assistance exercises per lift makes Jim Wendler cry. Jim Wendler's tears are made of pure fire. You fool, you'll incinerate us all!
don't you know there ain't no devil
that's just god when he's drunk

Nevage
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Re: 5/3/1 and questions

Post by Nevage » Fri Jul 27, 2012 10:46 am

^^^

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Re: 5/3/1 and questions

Post by Jungledoc » Mon Aug 06, 2012 9:37 am

kibe69 wrote:Im on 5/3/1 also. Its great for squat and dl with minimal assistance but bench and press seems to stall with BBB. After i started doing some chest work on press day it seems to go up again. Going to see after next cycle if ill stall again or keep on rocking :)

I do alot of arm,delt and upper-back assistance work. Basically just to strengthen weak points and to keep joints healthy.

Bench day looks like this:

Bench 5/3/1
Db bench 5x10
Db row 5x10
Any row variation 5x10
Triceps 5x20
Lateral raise 5x20
Any rear delt variant 5x20
Biceps 5x20

Press day

Press 5/3/1
Db press 5x10
Chins 5xfailure
Pulldown 5x10
Dip 5x10
Facepull 5x20
Biceps 5x20

I do these pretty quick and working on the muscle not movement like wendler suggests in book.

Shoulder has been awesome since i started doing the assistance with dumbbells :)
Is there a question there somewhere?
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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Re: 5/3/1 and questions

Post by MacGyver » Mon Aug 06, 2012 5:16 pm

l have a question for you guys! l train 3 days a week, monday-wednesday-friday.
Here`s an example: Monday: Chest and triceps with these workouts: bench-dumbells, bench-fly, smith machine 60" bench. Triceps: Dips, kickback, cable over back.
3x8 sets usaually. 2min pause in between sets, and a 10 min warmup before workout. Workout about an hour.
Its like this for the rest of the muscle groups also, same procedure.
What do you guys think about this, is this too much exercse on one muscle at the time?? Should l make some changes?? Thanks

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Re: 5/3/1 and questions

Post by Matt Z » Mon Aug 06, 2012 8:06 pm

Why don't you try starting your own thread instead of highjacking someone elses? Post your entire program, your goals and how long each workout takes to complete.

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JasonJones
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Re: 5/3/1 and questions

Post by JasonJones » Mon Aug 06, 2012 11:25 pm

Matt Z wrote:Post your entire program
ALSO POST A PRESENT FOR JASON.

And for Matt.

I like Slim Jims, Red Bull and Peanut Butter cups.
don't you know there ain't no devil
that's just god when he's drunk

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