picking the right routine

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  1. dude dont over think this, like i said...the main lifts matter


  2. What are "box jumps" "ghr" and "rdl"
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  3. box jumps are when you jump to a box, builds explosive strength without over taxing the cns and allows good recovery. you can use weight and what not
    ghr are glute ham raises
    rdl are romainian deadlifts

    and since you wanna add pushups just add them to oh press day or bench day

  4. What ab work do u suggest? I was planning on doin p90 ab ripper on my off days

  5. Quote Originally Posted by SweetLou321 View Post
    dude dont over think this, like i said...the main lifts matter
    yes
    ACSM-CPT
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  6. Google 5/3/1 and thank me later.
    M.Ed. Ex Phys


  7. What core work would u recommend on deadlift day to replace chins and curls that I'm moving to OH press day?

  8. Quote Originally Posted by bi0hazurd View Post
    What core work would u recommend on deadlift day to replace chins and curls that I'm moving to OH press day?
    Basic, what i usually do.
    Squat day i do weight crunches or rope crunches
    Deadlift day is usually leg raises
    both 5 sets 10-20 reps

    Seriously google 5/3/1, it will save all these questions and just make complete sense. then of course, thank rodja

  9. Revised version looks like this:

    Workout A:
    Squat protocol
    Leg curl DC
    Sumo leg press DC
    Hanging leg raise 3x10

    Workout B:
    Bench protocol
    Bent over rows 5x5
    Dip 3x5

    Workout C:
    Deadlift protocol
    Box jumps 3x8
    Cable crunches 3x10
    Prone bridge 3x60 seconds

    Workout D:
    OH press protocol
    Chinup 3x5
    Standing bicep curls DC (superset)
    Close grip bench DC (superset)

  10. Would that be effective?

  11. Quote Originally Posted by bi0hazurd View Post
    Would that be effective?
    sure would, just try it for a few cycles and go from there.

  12. Quote Originally Posted by bi0hazurd View Post
    Revised version looks like this:

    Workout A:
    Squat protocol
    Leg curl DC
    Sumo leg press DC
    Hanging leg raise 3x10

    Workout B:
    Bench protocol
    Bent over rows 5x5
    Dip 3x5

    Workout C:
    Deadlift protocol
    Box jumps 3x8
    Cable crunches 3x10
    Prone bridge 3x60 seconds

    Workout D:
    OH press protocol
    Chinup 3x5
    Standing bicep curls DC (superset)
    Close grip bench DC (superset)
    why did you chose those exercises? What are your weaknesses?
    ACSM-CPT

  13. I chose those excercizes not because of weakness more because I want to build and maintain mass with strength

  14. Quote Originally Posted by bi0hazurd View Post
    I chose those excercizes not because of weakness more because I want to build and maintain mass with strength
    Then you really picked the wrong things. Assistance exercises are to bring up weak points. You have no posterior delt, mid/upper trap, or glute work.

    I'll say it one more time: Google 5/3/1.
    M.Ed. Ex Phys


  15. Quote Originally Posted by Rodja View Post
    Then you really picked the wrong things. Assistance exercises are to bring up weak points. You have no posterior delt, mid/upper trap, or glute work.

    I'll say it one more time: Google 5/3/1.
    Rodja are you refering to movements like face pulls and rear laterals for the mid/upper trap and posterior delts?

    and wouldnt rdl and ghr raises work the glutes?

  16. Quote Originally Posted by SweetLou321 View Post
    Rodja are you refering to movements like face pulls and rear laterals for the mid/upper trap and posterior delts?

    and wouldnt rdl and ghr raises work the glutes?
    Yes, things like that in addition to scarecrows, seated DB cleans, and band pull aparts. Those would definitely count, but he didn't list them and I really doubt he'd have access to the proper apparatus or do them with correct form.

    IMO, GHR are the most important thing for a strong squat and deadlift.
    M.Ed. Ex Phys


  17. Quote Originally Posted by Rodja View Post
    Yes, things like that in addition to scarecrows, seated DB cleans, and band pull aparts. Those would definitely count, but he didn't list them and I really doubt he'd have access to the proper apparatus or do them with correct form.

    IMO, GHR are the most important thing for a strong squat and deadlift.
    care to post some links of band pull aparts and scarecrows???
    also are db cleans better then barbell for any reason im missing?



  18. A band pull apart is just as the name sounds: you hold a band about shoulder-width in front of you and pull it apart as far as you can. A seated DB clean is very different from a BB clean:
    M.Ed. Ex Phys


  19. those seated cleans look way different then a bb version!
    and those scarcrows are replacing my rear laterals from now on, looks awsome

  20. Quote Originally Posted by bi0hazurd View Post
    I chose those excercizes not because of weakness more because I want to build and maintain mass with strength
    If you are doing 5/3/1 then pick exercises that helps your weakpoints food keeps size and smart dieting.
    ACSM-CPT

  21. Hey I would actually like to replace the cable curls with ab planks for core work

  22. Also can someone please post the correct wave percentages and reps cuz I googled it and have gotten mixed answers

  23. i use 10% jumps
    wave a-65/75/85%x5
    wave b-70/80/90%x3
    wave c-75%x5/85%x3/95%x1
    wave d-40/50/60%x5

  24. So on monday I started my first 5/3/1 workout and have a few questions. 1. On my squat I flew through the first few lifts but on the last set of 85% I found it extremely difficult to finish 5 reps with completely going down to the rack and since I don't count shallow squats as full reps I only got 2 what should my next course of action be? 2. Today on bench press day I was able to complete the full workout of 5 reps on all 3 sets but the last rep of bench was extremely difficult and I was not able to do any of the extra reps for more gain. Is this normal since I haven't benched in a while? 3. Is the 5/3/1 formula effective with iso movements as well? Such ass barbell bicep curls?

  25. You obviously didn't look at the real Wendler 5/3/1 template. You made several key mistakes on your first session. Number 1, you didn't base your numbers off of the proper 1RM; you're supposed to take 90% of your 1RM and then calculate your loads off of this number. Number 2, if you're asking to use this on isolation moves, you really need to do some more reading.

    The main reason 5/3/1 has caught on so well is its simplicity. You have a tendency to overanalyze and question every element of your routine because you either lack confidence and critical thinking abilities in addition to your inexperience. As with everything, give it some time before you start to shred every minute rep range, grip, or exercise apart and question everything. Oh, and don't be a cheap-ass: go to elitefts.com and buy the ebook. It'll be worth every penny and definitely more valuable than all the supplements you always want to take. Proper training>>>>>>>>Test booster.
    M.Ed. Ex Phys

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