Rest/Pause and 5/3/1 - AnabolicMinds.com

Rest/Pause and 5/3/1

  1. New Member
    dmmcclair's Avatar
    Join Date
    Dec 2012
    Posts
    153
    Rep Power
    1270

    Reputation

    Rest/Pause and 5/3/1


    So in the middle of my final set of deads I was pulling 270 for 15 reps, my question is, I rested 5 or 10 seconds between every three reps in the last part of the set. So figure it was essentially a cluster, can I still count that?

  2. Diamond Member
    Sean1332's Avatar
    Stats
    5'9"  217 lbs.
    Join Date
    Jul 2012
    Posts
    11,303
    Rep Power
    2311435

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    ^I agree with Paul, as usual.

    What text did you read saying to rest/pause your core lifts? I thought Wedler only specified rest/pause on assistance lifts only. Maybe he's got something else. Just curious.

    Rest pause deadlifts sound absolutely terrible. IMO, that's not a lift that should be taken to fatigue like that.

    And count em if you want brother. It's all one set until I step away from the bar lol
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
  3. Senior Member
    PaulBlack's Avatar
    Stats
    6'0"  240 lbs.
    Join Date
    Sep 2012
    Posts
    1,816
    Rep Power
    115625

    Reputation Reputation Reputation

    Actually I deleted my post since it may have not been in accordance with Wendler's guidelines of 5/3/1!?
    But in general, yes it is a single rest pause set, if one hangs onto bar in deads (gulping some air between reps and maybe even moving the hips up and down) and does not re-rack the bar in squats.
    •   
       

  4. Diamond Member
    Sean1332's Avatar
    Stats
    5'9"  217 lbs.
    Join Date
    Jul 2012
    Posts
    11,303
    Rep Power
    2311435

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Hm, with all the new Wendler stuff out now, as long as you follow the "5/3/1" part, he says do whatever lol
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
  5. New Member
    dmmcclair's Avatar
    Join Date
    Dec 2012
    Posts
    153
    Rep Power
    1270

    Reputation

    Well as I've gathered, I'm not trying to compete, so **** it I'm counting it
  6. Senior Member
    PaulBlack's Avatar
    Stats
    6'0"  240 lbs.
    Join Date
    Sep 2012
    Posts
    1,816
    Rep Power
    115625

    Reputation Reputation Reputation

    Quote Originally Posted by dmmcclair View Post
    Well as I've gathered, I'm not trying to compete, so **** it I'm counting it
    Yep, the bottom line will be that, if you go in and do more next week or next month, you are moving in the right direction.
    Another thing to remember about higher rep sets is, 1 of 2 things might/can be happening...

    1) You lose strength as you go as the lactic acid builds and has your muscles burning and freezing up

    2) You lose gas or the ability to suck enough air (like a cardio thing) while still having some strength and muscle power, but have to kinda pause to get more oxygen

    This is kinda the difference between WSM guys and PL guys.
    There were lots of strong guys who could do well in say 1 RM lifts, but when it came to doing really heavy lifts over a period, like stone carries, truck pulls, or multi rep log presses etc. they gassed out quicker and could not complete the event, even though they may have been stronger than their competition on the first rep or so.
  7. New Member
    acethetics's Avatar
    Stats
    5'6"  150 lbs.
    Join Date
    Feb 2014
    Posts
    129
    Rep Power
    77

    Reputation

    If you can do 8+ reps with your final set on 5/3/1, the weight is obviously too light

    unless you're talking about deload week?
    "Out of suffering have emerged the strongest souls;
    the most massive characters are seared with scars."
  8. Diamond Member
    Sean1332's Avatar
    Stats
    5'9"  217 lbs.
    Join Date
    Jul 2012
    Posts
    11,303
    Rep Power
    2311435

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Quote Originally Posted by acethetics View Post
    If you can do 8+ reps with your final set on 5/3/1, the weight is obviously too light unless you're talking about deload week?
    I believe he considered it to be a rest/pause set, giving him more reps?
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
  9. New Member
    acethetics's Avatar
    Stats
    5'6"  150 lbs.
    Join Date
    Feb 2014
    Posts
    129
    Rep Power
    77

    Reputation

    Quote Originally Posted by Sean1332 View Post
    I believe he considered it to be a rest/pause set, giving him more reps?
    Okay... but still, doing that many reps with the same weight seems counter intuitive with the whole concept of 5/3/1 to me....
    "Out of suffering have emerged the strongest souls;
    the most massive characters are seared with scars."
  10. Diamond Member
    Sean1332's Avatar
    Stats
    5'9"  217 lbs.
    Join Date
    Jul 2012
    Posts
    11,303
    Rep Power
    2311435

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    Quote Originally Posted by acethetics View Post
    Okay... but still, doing that many reps with the same weight seems counter intuitive with the whole concept of 5/3/1 to me....
    Agreed
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
  11. Professional Member
    kisaj's Avatar
    Stats
    6'0"  210 lbs.
    Join Date
    Feb 2012
    Age
    40
    Posts
    4,368
    Rep Power
    1173490

    Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation Reputation

    In any case, it is crazy to be deadlifting into reps like that. First off, what are you benefiting from in the 15 range, and why do it with a movement like the dl?
  12. Senior Member
    PaulBlack's Avatar
    Stats
    6'0"  240 lbs.
    Join Date
    Sep 2012
    Posts
    1,816
    Rep Power
    115625

    Reputation Reputation Reputation

    Actually higher rep deads 10's-12's-15's-20's, have been around for sometime and are perhaps more old school (see Peary Rader or Dr Ken stuff) do build your body, just like higher rep squats do.
    While it is true that they are not for everyone and you have to let the ego at the door as you creep the weight up real slow over time, (same with singles) so as to not just throw caution to the wind and let the form change or loosen up the back, but they can work to build lots of power, work ethic, work capacity and mass (if adding food) over the entire body. One is most likely going to get carryover to heavier weight and lower reps from that kind of work too.
    Probably guys more suited to the deadlifting (taller and longer legged) might benefit more from say a higher rep "trap bar" or PGDL (parallel grip deadlift) workout than say squats. But doing them, even if for a short stint, can be humbling.
  13. New Member
    dmmcclair's Avatar
    Join Date
    Dec 2012
    Posts
    153
    Rep Power
    1270

    Reputation

    Actually it was the first week of the program, however my app didn't update the weight and I calculated that 9 reps at 270 would only be a max of around 350, 15 reps at 270 is a calculated one rep max of around 405. And every now and then when I'm bulking I like to do a ridiculous day and pick a lift that I haven't really gone all out on and really test what my upper limit is. The real strength, and I'm not referring to the weight on the bar, shows.
  •   

      
     

Similar Forum Threads

  1. Rest Pause Sets
    By manifesto in forum Exercise Science
    Replies: 14
    Last Post: 07-13-2008, 01:41 PM
  2. Rest-pause HIT
    By meb019 in forum Exercise Science
    Replies: 2
    Last Post: 05-01-2007, 08:02 PM
  3. Rest Pause Training(RPT)
    By DKG in forum Exercise Science
    Replies: 1
    Last Post: 03-22-2007, 04:06 PM
  4. Rest paused routines
    By dingling in forum Exercise Science
    Replies: 7
    Last Post: 04-20-2004, 05:18 PM
  5. Rest Pause Question
    By lvtrojan in forum Exercise Science
    Replies: 9
    Last Post: 10-21-2003, 12:59 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in