picking the right routine

Page 2 of 4 First 1234 Last

  1. Google 5/3/1 and thank me later.
    M.Ed. Ex Phys



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


  3. 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

  4. 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)

  5. Would that be effective?

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

  7. 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

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

  9. 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


  10. 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?
    •   
       


  11. 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


  12. 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?



  13. 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


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

  15. 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

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

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

  18. 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

  19. 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?

  20. 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


  21. 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

  22. 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

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


  24. Straight from the horses mouth:


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


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

  26. 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


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

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


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

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

  

  
 

Similar Forum Threads

  1. Picking the right ph
    By Learn2swim in forum Anabolics
    Replies: 3
    Last Post: 01-26-2010, 08:48 PM
  2. I Need help picking out a supplement
    By captgarrett in forum Supplements
    Replies: 21
    Last Post: 12-20-2009, 08:04 PM
  3. picking the right 2.
    By MentalTwitch in forum IGF-1/GH
    Replies: 1
    Last Post: 11-30-2008, 04:33 AM
  4. help on picking a PH?
    By suncloud in forum Anabolics
    Replies: 25
    Last Post: 01-31-2008, 06:45 PM
  5. Picking a first AI
    By warbird01 in forum Supplements
    Replies: 14
    Last Post: 12-25-2007, 10:33 PM
Log in
Log in