5/3/1 twice a week.

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xshawnxearthx
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Re: 5/3/1 twice a week.

Post by xshawnxearthx » Fri Jun 21, 2013 10:09 pm

ephs wrote:in the article wendler writes you should use rest-pause for the bench, press, chin up and the arm work. but why is there only data for rest-pause for bench and press in the tables of the article and just 1 set + warm up sets of the assistance work? how do you do it?
THe big lifts go by the 5/3/1 set/rep range. With lower body, you do one rest pause set. With upper body you do 3 all out rest pause sets.

With the accessory lifts, you do 1-2 warmup sets, then you do 3 rest pause sets.

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Re: 5/3/1 twice a week.

Post by Crow » Sat Jun 22, 2013 12:24 am

I guess you know the suggestion for 5/3/1 twice a week from the t-nation article "5/3/1 Reloaded"?

Week 1
Mon.: Squats 5/3/1, Leg Press 5x10, Stiff leg deads 5x10, Abs
Thu.: Bench Press 5/3/1, DB Press 5x10, DB Row 5x10, Biceps Curls

Week 2
Mon.: Deadlift 5/3/1, Safety Bar Squats 5x10, Good Morning 5x10, Abs
Thu.: Press 5/3/1, Chin ups 5x10, Dips 5x10, Biceps Curls

No Deload-Week...

I know, this variant doesn`t train each lift once a week, but I thought it would be worth mentioning here...

Someday I will probably start a BBB-Variant from Jim Wendlers Homepage where he adresses the wish to train each lift on two days a week:
A: Press 5/3/1, Bench Press 5x10, Chin up 5x10
B: Squats 5/3/1, Deadlifts 5x10, Abs
C: Bench Press 5/3/1, Press 5x10, DB Row 5x10
D: Deadlifts 5/3/1, Squats 5x10, Abs

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Re: 5/3/1 twice a week.

Post by ephs » Sat Jun 22, 2013 10:52 am

sorry, the sample workout at the end of the article also answers my questions. i should have read the whole article before asking lol.

but thx shawn!
"his hands can't hit what his eyes can't see" - muhammad ali

xshawnxearthx
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Re: 5/3/1 twice a week.

Post by xshawnxearthx » Sun Jun 23, 2013 9:24 pm

Crow wrote:I guess you know the suggestion for 5/3/1 twice a week from the t-nation article "5/3/1 Reloaded"?

Week 1
Mon.: Squats 5/3/1, Leg Press 5x10, Stiff leg deads 5x10, Abs
Thu.: Bench Press 5/3/1, DB Press 5x10, DB Row 5x10, Biceps Curls

Week 2
Mon.: Deadlift 5/3/1, Safety Bar Squats 5x10, Good Morning 5x10, Abs
Thu.: Press 5/3/1, Chin ups 5x10, Dips 5x10, Biceps Curls

No Deload-Week...

I know, this variant doesn`t train each lift once a week, but I thought it would be worth mentioning here...

Someday I will probably start a BBB-Variant from Jim Wendlers Homepage where he adresses the wish to train each lift on two days a week:
A: Press 5/3/1, Bench Press 5x10, Chin up 5x10
B: Squats 5/3/1, Deadlifts 5x10, Abs
C: Bench Press 5/3/1, Press 5x10, DB Row 5x10
D: Deadlifts 5/3/1, Squats 5x10, Abs
I wasn't aware of his re-loaded, but I did something similar to that for a little while. I LOVE the BBB accessories. When I was able to do it 3 days a week, the BBB was perfect as I got all that pump after raging hard on the big lift.

The rest pause thing is great because I still get that "pump" I get from the BBB, but I'm also not worn out like doing the BBB.

I was contemplating something similar as below.

Week 1
Monday: Squat 5/3/1, DL 5x10, Chins 3x10, Curls 3x10

Thursday: BP 5/3/1, OHP 5x10, Rows 3x10, Triceps 3x10

Week 2:
Monday: DL 5/3/1, Squat 5x10, Chins 3x10, Curls 3x10

Thursday: OHP 5/3/1, BP 5x10, Rows 3x10, Triceps 3x10

It was still take me 6 weeks to get through ONE cycle, BUT I'd train everything each week, just different variants, OR you could go even further and it could be a quick "change of pace" and do only the 5/3/1 week with that template.



ephs wrote:sorry, the sample workout at the end of the article also answers my questions. i should have read the whole article before asking lol.

but thx shawn!
No worries!

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Re: 5/3/1 twice a week.

Post by ephs » Mon Jul 15, 2013 9:57 am

i finished my first cycle now. i really like the rest pause sets. they are not taking much time and it seems they're good for hypertrophy. at least my father told me some days ago "you have build some muscles". i could also improve the deadlift a bit. i will keep on doing this program.
"his hands can't hit what his eyes can't see" - muhammad ali

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Re: 5/3/1 twice a week.

Post by xshawnxearthx » Mon Jul 15, 2013 10:57 pm

ephs wrote:i finished my first cycle now. i really like the rest pause sets. they are not taking much time and it seems they're good for hypertrophy. at least my father told me some days ago "you have build some muscles". i could also improve the deadlift a bit. i will keep on doing this program.
The rest pause are where it's at. I feel like I get everything with this routine. Plus, now that I'm back to training each lift every week I'm making great strength gains.

I have done quite a few cycles of this now and I'm finally going to do a deload week before i test my ORM's. Based on the 5/3/1 ORM estimator, I should be able to destroy my old ORM but a lot. We shall see.

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