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View Full Version : To all the 5/3/1 diciples out there...



getting there
01-14-2010, 12:25 PM
Do you think it would be good to do deficit deads for 3x5 right after doing the prescribed sets/reps on dead day as another assistance movement? So the workout would look like:

Deads: follow 5/3/1 progression
Deficit deads: 3x5
Bent BB rows:4x12
Seated rows:4x12
abs

KoSh
01-14-2010, 12:46 PM
Sure, but you should be pretty spent from the 5/3/1 aspect...

But as long as you keep form, why not?

Sidior
01-14-2010, 12:48 PM
Sounds good, is your weakness off the floor?

getting there
01-14-2010, 12:53 PM
Sounds good, is your weakness off the floor?

Yeah, I have always had a problem breaking the weight off the floor so I will give these a go for the next 2 waves and see where I stand then.

ehopkins932
01-14-2010, 01:00 PM
I have been doing 3x6 and it has been helping. Just don't overdue it like the above posters have said.

douglasoh5
01-14-2010, 02:46 PM
getting there i train with wendler and there for a while Jim would do ssb gm after he would squat or pull...they were really strict but the reps were higher 4 sets around 12-15 reps.....id say if you did something like that, work more on strict reps and get a pump that exercise would work

-JM-
01-14-2010, 03:40 PM
Why not just do deficit deads as your main exercise for a cycle or two?

getting there
01-14-2010, 04:32 PM
Why not just do deficit deads as your main exercise for a cycle or two?

Good idea. I think since I have 2 more weeks left in this wave I will do deficit deads as the main movement for my next 2 waves and see how it works out. Thanks!

ScottYard
01-14-2010, 05:45 PM
I would keep the weights light. No need to do 2 ME movements in a workout. If you are slow off the floor have you tried any speed work?

Cmanuel
01-14-2010, 06:29 PM
I did 10 single speed pulls with 315 off a 6 inch deficit for about 3 months immediately after my prescribed 531 deadlift work with no effect in recovery. Now I'm extremely fast off the floor, just check my videos.

ironwill727
01-15-2010, 02:33 AM
The only problem I see with that is recovery. I am on my 3rd wave this time around on 5-3-1. I have done 5 waves total.

I tried the deficit dl for big but boring for a few weeks and I had a tough time recovering in time for squats. Now, on my DL day I just go hard on the 5-3-1 sets and I am making great progress this way.

You could give it a try and see what happens. I noticed you are doing 2 types of rows on dl day. Are you doing pullups at all during the week? I find that they are very helpful in increasing all my lifts.

getting there
01-15-2010, 06:17 AM
I would keep the weights light. No need to do 2 ME movements in a workout. If you are slow off the floor have you tried any speed work?

No, I have not done any speed work actually. I have no idea why I never thought about doing it though. It really does pay to have a fresh set of eyes look at things from time to time.


The only problem I see with that is recovery. I am on my 3rd wave this time around on 5-3-1. I have done 5 waves total.

I tried the deficit dl for big but boring for a few weeks and I had a tough time recovering in time for squats. Now, on my DL day I just go hard on the 5-3-1 sets and I am making great progress this way.

You could give it a try and see what happens. I noticed you are doing 2 types of rows on dl day. Are you doing pullups at all during the week? I find that they are very helpful in increasing all my lifts.

I usually have 4 days inbetween my deads and squats and I find that is a good amount of time for me to recover. I do pullups on my OHP days. I suck something awful at them but I still push myself.

ScottYard
01-15-2010, 07:17 AM
Give speed work a try 6 singles at 50% should work. Might fix your situation.

Andre518
01-16-2010, 08:53 PM
I was thinking of trying something like this...
Deads: follow 5/3/1 progression
Deficit deads: 5x10
Rack Pulls 5x10
DB Rows 5x10
Power Shrugs 5x10

I have done 531 for about 8 waves then switched it up, but will be using it again for my DL anyone think this would be a good idea or a little too much?

jbrin0tk
01-16-2010, 10:54 PM
I was thinking of trying something like this...
Deads: follow 5/3/1 progression
Deficit deads: 5x10
Rack Pulls 5x10
DB Rows 5x10
Power Shrugs 5x10

I have done 531 for about 8 waves then switched it up, but will be using it again for my DL anyone think this would be a good idea or a little too much?



A little too much. You'd be doing 100 reps of dead variations, not to mention the 5/3/1 deads. It just seems counterproductive.

ironwill727
01-17-2010, 01:13 AM
A little too much. You'd be doing 100 reps of dead variations, not to mention the 5/3/1 deads. It just seems counterproductive.


I agree my lower back would hate me after that much volume.

Where are you weakest on the DL? I would do the dl 5-3-1 then do something that strengthens your weak point after then do your lats and traps.

Brian C
01-17-2010, 02:29 PM
A little too much. You'd be doing 100 reps of dead variations, not to mention the 5/3/1 deads. It just seems counterproductive.

x3. Way too much

robchris
01-17-2010, 09:33 PM
x3. Way too much

Agreed... Sometimes less is more, esp. w/ Deadlifts!

Drop some of the pulling movements and add in hyper's, GHR, pull-thru's & hvy. ab work instead. Dosent tax your recovery nearly as much and has always helped my pulls a lot...
RC