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Old 02-28-2010, 05:46 PM   #11
Derek Weaver
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Here's a link to a quick overview of 5/3/1: http://www.tmuscle.com/free_online_a..._pure_strength.

I wouldn't just add more sprints in and expect to get the same benefit as easy walks a few times/week.

See this link, 3rd block down on easy conditioning.

Intervals/sprints are more useful for most people, however there is a place for walking and other low intensity steady state activity. Take your lunch hour, walk for 30 minutes and then spend the other 30 eating and get back to work. Add in an hour on a weekend and you'll get 2.5-3 hours/week. Not bad when you add up the other movement.
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Old 03-01-2010, 05:24 AM   #12
Garrett Smith
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One early note...if you do 5/3/1 with weighted dips/chins, make sure to calculate your numbers as your bodyweight + added weight.
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Old 03-01-2010, 07:27 AM   #13
Jay Guindon
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Thanks a bunch to everyone who contributed, your knowledge is very appreciated, I learned a lot. Derek, thanks for pointing out that walking a lot is easy, it just takes smart planning. Garrett thanks for mentioning 5/3/1, I'm going to use it and see how it goes.
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Old 03-01-2010, 07:47 AM   #14
Derek Weaver
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Not a problem. This has been one of the better threads with everyone more or less on the same page and adding good info.

Walking is so easy that it's easy to forget about. No big warmup or psyche out to run 4 x400 meters every week.
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Old 03-01-2010, 12:27 PM   #15
Donald Lee
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Quote:
Originally Posted by Garrett Smith View Post
One early note...if you do 5/3/1 with weighted dips/chins, make sure to calculate your numbers as your bodyweight + added weight.
According to my rudimentary approximations, your arms are about 15% of your total bodyweight. I've found that using 85% of your BW works out better for the Weighted CU/PU. I haven't used that for Weighted Dips yet, but I'd assume the same.
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Old 03-01-2010, 01:12 PM   #16
Garrett Smith
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Donald,
What exactly do you mean by "works out better"? I'm assuming you've tried both ways?

Considering proper progressions are taking place, I think both methods will get someone to where they're going in good time.

Changing the bodyweight by 15% probably won't impact the actual weights used by much, it would more impact the weights one starts with on their journey.
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Old 03-01-2010, 02:51 PM   #17
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I postd a bunch of calculations but the post got deleted. If you're basing your weights off your 1RM, you'll end up overshooting the weights by using the 100% BW calculation. If you're basing back-off sets off your top set of the day (for example, 95% of your top set), you'll end up undershooting the weights by using the 100% BW calculation.

The difference between using 100% BW and 85% BW is small though, about 2-4 lbs. With 5/3/1, it probably won't matter, since you're undershooting your 1RM anyways. If you're working with higher intensity and lower reps, the difference could mean a missed rep or an extra rep, grinding when you didn't mean to grind or a set being easier than it's meant to be. I don't think you need to be this accurate with the lower body, but I find that being more accurate with the upper body tends to help.

Some food for thought...
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