Go Back   Catalyst Athletics Forums > Training > Olympic Weightlifting

Reply
 
Thread Tools Display Modes
Old 02-28-2010, 06:46 PM   #11
Derek Weaver
Senior Member
 
Join Date: Nov 2007
Posts: 2,642
Default

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.
__________________
Quote:
And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
- CJ Kim
Derek Weaver is offline   Reply With Quote
Old 03-01-2010, 06:24 AM   #12
Garrett Smith
Senior Member
 
Garrett Smith's Avatar
 
Join Date: Feb 2007
Location: Tucson, AZ
Posts: 4,368
Default

One early note...if you do 5/3/1 with weighted dips/chins, make sure to calculate your numbers as your bodyweight + added weight.
__________________
Garrett Smith NMD CSCS BS, aka "Dr. G"
RepairRecoverRestore.com - Blood, Saliva, and Stool Testing
My radio show - The Path to Strength and Health
Garrett Smith is offline   Reply With Quote
Old 03-01-2010, 08:27 AM   #13
Jay Guindon
New Member
 
Join Date: Feb 2010
Posts: 49
Default

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.
Jay Guindon is offline   Reply With Quote
Old 03-01-2010, 08:47 AM   #14
Derek Weaver
Senior Member
 
Join Date: Nov 2007
Posts: 2,642
Default

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.
__________________
Quote:
And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
- CJ Kim
Derek Weaver is offline   Reply With Quote
Old 03-01-2010, 01:27 PM   #15
Donald Lee
Senior Member
 
Join Date: Mar 2008
Posts: 646
Default

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.
Donald Lee is offline   Reply With Quote
Old 03-01-2010, 02:12 PM   #16
Garrett Smith
Senior Member
 
Garrett Smith's Avatar
 
Join Date: Feb 2007
Location: Tucson, AZ
Posts: 4,368
Default

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.
__________________
Garrett Smith NMD CSCS BS, aka "Dr. G"
RepairRecoverRestore.com - Blood, Saliva, and Stool Testing
My radio show - The Path to Strength and Health
Garrett Smith is offline   Reply With Quote
Old 03-01-2010, 03:51 PM   #17
Donald Lee
Senior Member
 
Join Date: Mar 2008
Posts: 646
Default

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...
Donald Lee is offline   Reply With Quote
Reply

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump




All times are GMT -7. The time now is 06:32 PM.

Powered by vBulletin® Version 3.8.9 Beta 3
Copyright ©2000 - 2014, vBulletin Solutions, Inc.