PDA

View Full Version : programming & 5/3/1



Kinsell
03-17-2010, 08:24 PM
I've been using JW's 5/3/1 for about 6 or 7 months. I am still making gains in strength from workout to workout and cycle to cycle. But, lately I have been having a hard time recovering from squat day to deadlift day. Would it be better to lower the volume on assistance exercises and continue until I can no longer make progress or switch my lower body days to more of a westside template with a DE day and a ME day? Any thoughts are welcome.

hoot
03-17-2010, 08:55 PM
How many days a week do you train, 3 or 4? I started out on 5/3/1 almost 1 year ago. I started with the 4 day/week. I switched to 3 day/wk to give me time to recover. I'm 47 yrs old and the extra recovery is proving beneficial.

I also switched my routine up a little. My training it broken into Squat day w/deadlift accessories, OH Press w/bench accessories, Deadlift w/squat accessories and bench with back accessories. I don't feel as "beat up" anymore, even though the weights on my main lifts are going up. I've had to reset bench 1x.

Kinsell
03-18-2010, 06:29 AM
Thanks dude. Right now I'm using the 3 days a week templet. It takes me about 5 weeks to do the cycle. I also forgot to mention that I get good sleep and my nutrition is on point.

Off Road
03-18-2010, 07:15 AM
Something you could try is regulating the intensity of your accessory lifts. On the 5's week, you can hit all your accessory lifts hard. On the 3's week, you can pick one accessory lift to hit hard and go easy on the others. On the 1's week, you can go easy on all the accessory lifts, saving your recovery for the PR attempts on the main lifts.

ehubbard
03-18-2010, 08:19 AM
How many reps are you getting on your "as many as possible" sets now?

ScottYard
03-18-2010, 08:23 AM
Squat and pull on the same day. Have you tried that?

Sean S
03-18-2010, 08:24 AM
How many reps are you getting on your "as many as possible" sets now?

To expand upon this, how often are you doing "as many reps as possible" on your last set of SQ or DL? You may not need to change anything regarding the assistance work, you may simply need to choose your battles more carefully about when you do max reps for the SQ and DL. Wendler has mentioned this numerous time on the elitefts Q&A and basically tells people as they get stronger they will have to go for max reps a little less often. If you're going for max reps every time, you may switch to every other session for something similar and see how that works.

Kinsell
03-18-2010, 09:06 AM
On the 5's day I have been getting around 8-10, 3's day I usually get about 5, and 1's day I get around 3. I've been pushing those last sets pretty hard. Maybe I should back it down a bit and not go so close to failure.
How many reps are you getting on your "as many as possible" sets now?

Kinsell
03-18-2010, 09:08 AM
I havn't tried sq and dl on the same day in a while. I did both while using Starting Strength a while back.
Squat and pull on the same day. Have you tried that?

robchris
03-18-2010, 08:29 PM
Squat and pull on the same day. Have you tried that?

Agreed... Definitely allows for better recovery.

RC

ehubbard
03-19-2010, 05:50 AM
On the 5's day I have been getting around 8-10, 3's day I usually get about 5, and 1's day I get around 3. I've been pushing those last sets pretty hard. Maybe I should back it down a bit and not go so close to failure.

There are a lot of approaches in here that may work for you. But when all else fails, lower your weights and build back up again. Also, realize that every lift wont necessarily progress at the same pace.