The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Results 1 to 4 of 4
  1. #1
    Senior Member
    Join Date
    Aug 2008

    Improving explosive strength on the 5/3/1 program

    I have been using the 5/3/1 program since the beginning of the year and have made some good progress. I am doing the 4 day a week program with SQ, DL, BP, and Incline BP. I have reset all of my lifts except the squat which is by far my worst lift. Anyways, one of the great things I have found about the program is that it teaches you to grind through reps better and push yourself. However, I have noticed, especially on the squat, that I have lost a lot of speed and just don't have a lot of explosion on it. I was wondering if anyone had thoughts on this before I submit a question to Jim directly. My current setup (and I rotate the assistance every 2-3 waves) looks something like this:
    DL Day
    5/3/1 DL
    BBB SQ
    GMs 3 x 8,9,10 (work up on the reps over the wave)
    Step Ups 3 x 10

    SQ Day
    5/3/1 SQ
    BBB DL
    Leg Press 4 x 12
    Weighted Back Ext

    Thankks in advance for your thoughts.

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  3. #2
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Knoxville, TN
    There are a couple of guys around here that had the same complaint about the program. Said they lost all their speed.

    I'm sure you could work in some dynamic work somehow
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total

  4. #3
    Senior Member
    Join Date
    Nov 2003
    How about some speed work for asst work?

  5. #4
    Senior Member
    Join Date
    Aug 2008
    I will say that is probably my only complaint with the program so far. It is great that it teaches you to really push yourself hard and how to properly strain which is something I needed. However, on my 5/3/1 day with squats, I managed to get 3 reps, but they were painfully slow. I have also noticed through running and other sports, that I don't have the same quickness I did when I first started the program. It isn't due to weight as I am about 3-5 lbs lighter since I started the program.

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