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Tennessee Mike
09-21-2008, 09:41 AM
Im startin the 5/3/1 tomorrow.Heres my setup..

Day 1 Bench,Inclines,Dips,Rows/pulldowns
Day 2 Deadlifts,Hypers,Biceps,ab's
Day 3 Military(strict/standing),Upright rows,Skullcrushers
Day 4 Squats,RDL's,Pullthroughs,Abs
* conditioning 3-4 times a week (20-30 min)

5/3/1 applies to the main lifts only.Assistance work is in the 3-4 sets,10-12 rep range.Ab's a little higher of course.I will mix it up as I feel.I took my one rep maxes and dropped them quite a bit for my percentages.That seems to be the consensus.The goal here is to get stronger over a longer period of time.Im pretty pumped to get this started.

BFGUITAR
09-21-2008, 10:11 AM
Im not sure why but upright rows from what I have heard around here aren't the most effective. Why not do rows on day one and chins/pullups on day 3?

Bohizzle
09-21-2008, 10:36 AM
It's not that they're not effective, it's that a lot of people find them to put unneeded stress on the RC, but if it doesn't bother ur RC's then go for it.

Andrew

Lones Green
09-21-2008, 12:13 PM
i'm also not too big on upright rows, but if you like them, go for it. you are experienced enough to know what works and what dosent.

i would switch them for shrugs.

ehubbard
09-21-2008, 01:05 PM
I think you will find the RDL's a bit excessive after already pulling once a week.

joey54
09-21-2008, 03:54 PM
I think you will find the RDL's a bit excessive after already pulling once a week.

Good point. Maybe GM's or just Glute Ham Raises there. But if the RD's are going good and not affecting the regular deads, see how it works out.

BFGUITAR
09-21-2008, 05:21 PM
If you wear a belt for RDs it would help with overuse of lower back if that's a problem.

RhodeHouse
09-21-2008, 05:37 PM
If you wear a belt for RDs it would help with overuse of lower back if that's a problem.

What? This is makes no sense at all. A belt is worn to protect the abs (hernia), not for the back.

Big Mike, drop the Pull-Thru's or RDL's - don't do both. I would add in a quad exercise. Leg Press, Power Squat, or something like that.

Tennessee Mike
09-22-2008, 03:30 AM
i'm also not too big on upright rows, but if you like them, go for it. you are experienced enough to know what works and what dosent.

i would switch them for shrugs.

Ive been doing srugs a long time now.Figured the uprights with a wider grip would be a nice variation to also hit some delts

Tennessee Mike
09-22-2008, 03:32 AM
What? This is makes no sense at all. A belt is worn to protect the abs (hernia), not for the back.

Big Mike, drop the Pull-Thru's or RDL's - don't do both. I would add in a quad exercise. Leg Press, Power Squat, or something like that.

Thanx Matt.I'll probably drop the pull thrus,and throw in a leg press.I like the RDL's.They always kill the hams.

Lones Green
09-22-2008, 07:08 AM
Ive been doing srugs a long time now.Figured the uprights with a wider grip would be a nice variation to also hit some delts

give em a try, if you can do them without any shoulder irritation, Wendler seems to like em. i can never get the right position to where they don't hurt my shoulders.

you know what i would put in place of the upright rows if you've been doing shrugs awhile? face pulls. one of my favorite movements.

Tennessee Mike
09-22-2008, 10:00 AM
give em a try, if you can do them without any shoulder irritation, Wendler seems to like em. i can never get the right position to where they don't hurt my shoulders.

you know what i would put in place of the upright rows if you've been doing shrugs awhile? face pulls. one of my favorite movements.

Good call.I just started doing them this year.I even thought about rear delts off a bench.But I like the face pull idea

BFGUITAR
09-22-2008, 12:11 PM
What? This is makes no sense at all. A belt is worn to protect the abs (hernia), not for the back.

Big Mike, drop the Pull-Thru's or RDL's - don't do both. I would add in a quad exercise. Leg Press, Power Squat, or something like that.

I seem to have less lower back soreness if I use a belt, I don't know if that's just me.

I recall asking you this before, but I don't remember what you said. Would say a high bar olympic squat be suitable for a quad exercise?

Lones Green
09-22-2008, 12:51 PM
Good call.I just started doing them this year.I even thought about rear delts off a bench.But I like the face pull idea

yeah, face pulls hit the traps as well. you could also do band pull aparts.

Tennessee Mike
09-22-2008, 12:53 PM
yeah, face pulls hit the traps as well. you could also do band pull aparts.

Bands?Chains?Boards?Chalk?What do you think I work out in a PL gym?lol

Lones Green
09-22-2008, 12:54 PM
Bands?Chains?Boards?Chalk?What do you think I work out in a PL gym?lol

LOL. sorry, i forgot. buy a band pack!

ehubbard
09-22-2008, 01:04 PM
LOL. sorry, i forgot. buy a band pack!

And make your own boards.

And bring in your own chalk, but really make a statement and rub that **** all over your shorts near your manhood. Tell people that you REALLY REALLY LOVE frosted donuts. That way no one will ask you stupid questions about why you are using boards and bands anymore.

Tennessee Mike
09-22-2008, 01:07 PM
And make your own boards.

And bring in your own chalk, but really make a statement and rub that **** all over your shorts near your manhood. Tell people that you REALLY REALLY LOVE frosted donuts. That way no one will ask you stupid questions about why you are using boards and bands anymore.

I made my own 2 board and brought it in.Cant use chalk at all.I use to work there,so Im friends with the Maintenance guy.He's an ex-powerlifter but doesnt let anyone use chalk.WTF?

ehubbard
09-22-2008, 01:13 PM
He's probably an ex-USAPL lifter I bet.

I had a 1-,2-, and 3-Board when i trained at a commercial gym. I used one of those Perform Better rubber bands to tie them together in order to get a 4-,5-, or 6-Board.

Lones Green
09-22-2008, 02:26 PM
He's probably an ex-USAPL lifter I bet.

I had a 1-,2-, and 3-Board when i trained at a commercial gym. I used one of those Perform Better rubber bands to tie them together in order to get a 4-,5-, or 6-Board.

wow, you can't use chalk in the USAPL?

RhodeHouse
09-22-2008, 02:33 PM
I seem to have less lower back soreness if I use a belt, I don't know if that's just me.

I recall asking you this before, but I don't remember what you said. Would say a high bar olympic squat be suitable for a quad exercise?

Sure

ehubbard
09-22-2008, 03:22 PM
wow, you can't use chalk in the USAPL?

LOL. No, you can use chalk. I was just applying a stereotype of the USAPL, i.e. tightassedness, on the janitor who wont let him use chalk.

Lones Green
09-22-2008, 06:06 PM
LOL. No, you can use chalk. I was just applying a stereotype of the USAPL, i.e. tightassedness, on the janitor who wont let him use chalk.

shows you how much i know about the usapl

Tennessee Mike
09-24-2008, 05:51 AM
Does anyone have any thoughts on how often I should be switching up assistance work?

RhodeHouse
09-24-2008, 06:50 AM
Does anyone have any thoughts on how often I should be switching up assistance work?

It doesn't matter. The whole variety thing is way over-rated. Do what works.

Tennessee Mike
09-24-2008, 07:14 AM
It doesn't matter. The whole variety thing is way over-rated. Do what works.

Gotcha.