picking the right routine

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  1. 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



  2. 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?



  3. 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

    •   
       


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

  5. 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

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

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

  8. 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

  9. 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?

  10. 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


  11. I am using 90% of my 1RM. And I plan on doing that with my next pay check but am planning on getting married soon so ill be a cheap ass if I wish because I need to save every penny. Please don't pretend to know me. And yes I might over analyze things but that's just because I desire to know how they work and why they are effective

  12. I am using 90% of my 1RM. And I plan on doing that with my next pay check but am planning on getting married soon so ill be a cheap ass if I wish because I need to save every penny. Please don't pretend to know me. And yes I might over analyze things but that's just because I desire to know how they work and why they are effective. I ask u experts because u have way more experience than me

  13. The best way to find out is to buy the damn book.
    M.Ed. Ex Phys


  14. Straight from the horses mouth:


    Watch this multiple times and listen to his message.
    M.Ed. Ex Phys


  15. I just wanna know if I'm on the right track bro

  16. Quote Originally Posted by bi0hazurd View Post
    I just wanna know if I'm on the right track bro

    Quote Originally Posted by bi0hazurd View Post
    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?
    Based off of your posts, you're not. There are a myriad of reasons as to why you're getting your results, but the most likely is that you're overestimating your numbers. It should be based off of 90% of your current 1RM; not you PR, but your current 1RM (as in how much can you do right now, not 3 months ago). If you haven't benched in awhile, how the hell are you going to know your current 1RM?
    M.Ed. Ex Phys


  17. So do u think I should start over? Using a lower 1RM?

  18. I think you should find your current 1RM.
    M.Ed. Ex Phys


  19. When I find it and drop weight should I progress with the 2nd wave or start on wave 1 again?

  20. Wave 1. You're completely starting over.
    M.Ed. Ex Phys


  21. So what ur saying is that I should take my remaining workout day this week and check my current 1RM for the four main lifts. Then scale down to 90% of those and re start wave one. Correct?

  22. Yes, all of which you would have known if you'd buy the book.
    M.Ed. Ex Phys


  23. Here read these, as you dont seem to have any research skills...
    5/3/1 faq
    5/3/1 FAQ
    5/3/1 indetail
    Wendler's 5/3/1
    Find your 1RM and do 90% of that.

  24. Quote Originally Posted by SweetLou321 View Post
    Here read these, as you dont seem to have any research skills...
    5/3/1 faq
    5/3/1 FAQ
    5/3/1 indetail
    Wendler's 5/3/1
    Find your 1RM and do 90% of that.
    that pretty much covers it well
    ACSM-CPT

  25. Quote Originally Posted by Steelwolf View Post
    that pretty much covers it well
    Would you say that 5/3/1 is better than DC?

  26. Quote Originally Posted by shm03 View Post
    Would you say that 5/3/1 is better than DC?
    For strength, without a doubt.
    M.Ed. Ex Phys


  27. Sorry to bother u guys again but after receiving the book. I have revised my routine please let me know what u think.

    A
    OH press 5/3/1
    Dip 3x10 adding weight increments weekly
    Chinup 3x10 varrying grips and adding weight increments weekly
    Barbell curl 2x8

    B
    Deadlift 5/3/1
    Box jump 3x10
    Ab planks 3x60 seconds
    Prone bridge 3x60 seconds

    C
    Bench 5/3/1
    Barbell bent over rows 5x5 increasing weight increments weekly
    Pushups 3x10
    Kroc rows 1 warmup set 1 fullout set heaviest weight possible and as many reps possible

    D
    Squat 5/3/1
    Leg curls 2x10
    Sumo leg press 2x10
    Hanging leg raises 3x10

    I do cardio on the tradmil for conditioning mon and friday and use big incline on monday and just sprint on friday last around 10 min. And am planning on buying the prowler soon to replace treadmill any advice?

  28. Quote Originally Posted by bi0hazurd View Post
    Sorry to bother u guys again but after receiving the book. I have revised my routine please let me know what u think.

    A
    OH press 5/3/1
    Dip 3x10 adding weight increments weekly
    Chinup 3x10 varrying grips and adding weight increments weekly
    Barbell curl 2x8

    B
    Deadlift 5/3/1
    Box jump 3x10
    Ab planks 3x60 seconds
    Prone bridge 3x60 seconds

    C
    Bench 5/3/1
    Barbell bent over rows 5x5 increasing weight increments weekly
    Pushups 3x10
    Kroc rows 1 warmup set 1 fullout set heaviest weight possible and as many reps possible

    D
    Squat 5/3/1
    Leg curls 2x10
    Sumo leg press 2x10
    Hanging leg raises 3x10

    I do cardio on the tradmil for conditioning mon and friday and use big incline on monday and just sprint on friday last around 10 min. And am planning on buying the prowler soon to replace treadmill any advice?
    Keep the reps much, much higher on BB Rows and you have zero trap work. That has to change.

    The main thing that should determine your accessory work is your weak areas. There should be a method to it and not just what you like the most or what is easiest. Also, do weighted ab work and not just BW stuff.
    M.Ed. Ex Phys


  29. Ill sub prone bridge which I don't feel for weighted crunches. And I've always heard that DL is the best thing u can do for traps. What trap work would u add and where and what rep range? Thanks

  30. DB or BB Shrugs: 10-15 reps.

    A strong upper back is necessary for *******. As with all of the big lifts, you don't get better at them by doing them (not counting technique issues). Plus, a strong upper back is essential for stabilizing the weight on bench and supporting the weight on overhead press.
    M.Ed. Ex Phys


  31. So they should be added on bench press day?

  32. Bench and overhead.

    I also just noticed that you have no direct tricep work. Did you actually read the manual?

    Just for ****s and giggles, here's my routine:

    OHP (Pullups between sets of these, but not to failure; not counted in overall volume)
    BB Rows
    Incline DB Press
    Tricep/Trap superset

    Deads
    Lunges or Split Squats
    GHR or Hypers
    Weighted Abs

    BP (pullups done between sets again)
    DB Rows
    Dips
    Bicep/Trap superset

    Squats
    SLDL or Good Mornings
    Lunges or Split Squats
    Weighted Abs

    Also, make sure to do postural and shoulder health exercises like T, Y, I, W or scarecrows or facepulls. I, again, count these as essential and not towards volume since they are restorative.
    M.Ed. Ex Phys


  33. Quote Originally Posted by Rodja View Post
    Bench and overhead.

    I also just noticed that you have no direct tricep work. Did you actually read the manual?

    Just for ****s and giggles, here's my routine:

    OHP (Pullups between sets of these, but not to failure; not counted in overall volume)
    BB Rows
    Incline DB Press
    Tricep/Trap superset

    Deads
    Lunges or Split Squats
    GHR or Hypers
    Weighted Abs

    BP (pullups done between sets again)
    DB Rows
    Dips
    Bicep/Trap superset

    Squats
    SLDL or Good Mornings
    Lunges or Split Squats
    Weighted Abs

    Also, make sure to do postural and shoulder health exercises like T, Y, I, W or scarecrows or facepulls. I, again, count these as essential and not towards volume since they are restorative.
    This is sweet. Pretty much covers everything you would need

  34. One thing I forgot to add: I picked these to address my weak areas in the main lifts. These points will be different to each person, but the overall scheme really doesn't change too much. I'll add in deficit deads for a cycle or use JM Press for triceps on occasion, but, the longer you stick with this, the smarter you'll get. The most underrated aspect of strength training is experience. It doesn't matter how much paper and video knowledge you have, there is no substitute for time spent under the bar.
    M.Ed. Ex Phys


  35. Quote Originally Posted by Rodja View Post
    One thing I forgot to add: I picked these to address my weak areas in the main lifts. These points will be different to each person, but the overall scheme really doesn't change too much. I'll add in deficit deads for a cycle or use JM Press for triceps on occasion, but, the longer you stick with this, the smarter you'll get. The most underrated aspect of strength training is experience. It doesn't matter how much paper and video knowledge you have, there is no substitute for time spent under the bar.
    This is true, and making sure your form is good. Youll never understand your weaknesses unless you have proper powerlifting form, have experienced eyes watching you lift, and at least train to failure for a 1RM once so those eyes can tell you where your form breaks

  36. Quote Originally Posted by SweetLou321 View Post
    This is true, and making sure your form is good. Youll never understand your weaknesses unless you have proper powerlifting form, have experienced eyes watching you lift, and at least train to failure for a 1RM once so those eyes can tell you where your form breaks
    While we're on that topic, OP, have you ever had your form checked by a PL'er. You bounce around routines a lot and believe you are still quite young. 99% of people do not know how to squat or bench properly and safely.
    M.Ed. Ex Phys


  37. If he doesnt have access to a good set of eyes, he should watch the elitefts so you think you can bench/squat. Good posts rodja, ur the only reason im still on this board

  38. Quote Originally Posted by SweetLou321 View Post
    If he doesnt have access to a good set of eyes, he should watch the elitefts so you think you can bench/squat. Good posts rodja, ur the only reason im still on this board
    EFS is an invaluable source for both information and equipment.

    I bought my 10mm belt, wrist wraps, wrist straps, Rumble Roller, and about 70% of my apparel from there.
    M.Ed. Ex Phys


  39. Quote Originally Posted by Rodja View Post
    EFS is an invaluable source for both information and equipment.

    I bought my 10mm belt, wrist wraps, wrist straps, Rumble Roller, and about 70% of my apparel from there.
    ill be doing the same once i get some money put away. I learn so much from there.

  40. There holiday sales are always great. Memorial Day should be no exception.
    M.Ed. Ex Phys

  

  
 

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