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Old 06-22-2010, 04:24 PM   #1
Allen Yeh
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Default Faq 5/3/1

Originally posted over on FB by Shaf:

http://asp.elitefts.com/qa/training-...qid=123083&tid

A few highlights:

Quote:
5. How to increase your pulling (back) volume?

o Do one set of pulling between EVERY PUSHING MOVEMENT - even the warmups and work sets. I do 50 chin ups before I even touch a barbell in the weight room. And then sets of 10 between every set that I do, including all warm ups and works sets
Quote:
9. Treadmill Sprints

- Here was/is a typical workout for me on the treadmill (sprints). After a good warm-up start at 8 or 9 MPH. Do 10 seconds on/30-40 seconds off. Raise the incline gradually and raise the speed too. I usually end up at 11 or 12 mph at the end. But start too slow and build up over several workouts. No less than 20-30 sprints. I have also done 20 second sprints - but this will kill you
Quote:
46. When NOT to do conditioning

- Never do conditioning the day before lower body lifting
Good stuff.
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Old 06-22-2010, 05:10 PM   #2
Collin O'Neill
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Awesome.

Definitely answered some questions I had banging around my head, and brought up some good points to ponder.

I am just about hitting a wall on my press, so I will go back two cycles and start from there.
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Old 06-22-2010, 05:33 PM   #3
Garrett Smith
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Interesting that he says no front squats on the 5/3/1. I'm doing both FS and BS, making progress on both, doing them after my OLs. I am considering only doing the "5" as a max on the "5" week though, the high rep FS tire out the upper back.

I love the "I Ain't Doing Jack Shit" program. Heck, I'm running that on 5 exercises plus some Oly 2 days a week. So it's not really the program...and it's working.
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Old 06-22-2010, 06:03 PM   #4
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Quote:
Originally Posted by Garrett Smith View Post
Interesting that he says no front squats on the 5/3/1. I'm doing both FS and BS, making progress on both, doing them after my OLs. I am considering only doing the "5" as a max on the "5" week though, the high rep FS tire out the upper back.

I love the "I Ain't Doing Jack Shit" program. Heck, I'm running that on 5 exercises plus some Oly 2 days a week. So it's not really the program...and it's working.
Me too.

I had to take out the bench press for a while...and I replaced them w/ FS.

Awesome progress.

531 is a great program that fits anyone's style or methods imo.
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Old 06-22-2010, 06:41 PM   #5
Arien Malec
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Quote:
Originally Posted by Garrett Smith View Post
Interesting that he says no front squats on the 5/3/1.
From the eBook:

Quote:
Question: Can I use front squats instead of back squats for my big exercise? Answer: Yes.
So, um...
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Old 06-22-2010, 10:41 PM   #6
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I like the faq, as for the chins and pullups, he is basically saying to do them between the work sets? do some chins before the first exercise, do them in between sets and do them after? does that count towards the total volume?
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Old 06-23-2010, 12:09 AM   #7
Dave Van Skike
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Quote:
Originally Posted by Arien Malec View Post
From the eBook:



So, um...
things change.

personally, i think high reps front squats are a bad plan at high %'s. so the point of hitting as many reps as possible on the last set of each day kinda runs counter to that.
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Old 06-23-2010, 12:14 AM   #8
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Originally Posted by Dave Van Skike View Post
things change.

personally, i think high reps front squats are a bad plan at high %'s. so the point of hitting as many reps as possible on the last set of each day kinda runs counter to that.
Yeah, I'd do them as assistance. Maybe 3x3 across after deadlifting? Maybe somebody oly focused would want more FSing but many of us are going to be making most of our money with the back squat and deadlift anyways. I love doing FS, but I've always considered them a second-tier movement in importance.
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Old 06-23-2010, 10:32 AM   #9
Gant Grimes
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Front squats are not a foundational movement. Unless you're doing a lot of Olympic lifting, just adding them in every now and then will be fine. Singles, doubles, or triples fit the bill. I just doubled higher than my previous 1RM despite not having FS'd for months.

This is one of those times not to overthink stuff.
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Old 06-23-2010, 11:06 AM   #10
Garrett Smith
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Quote:
Originally Posted by Gant Grimes View Post
Front squats are not a foundational movement. Unless you're doing a lot of Olympic lifting, just adding them in every now and then will be fine. Singles, doubles, or triples fit the bill. I just doubled higher than my previous 1RM despite not having FS'd for months.

This is one of those times not to overthink stuff.
As my goal right now centers around Oly, the FS fit the bill as a foundational movement. I am seriously considering keeping the AMRAP front squat sets for the "5" and "3" weeks at simply 5 and 3, respectively...and then going all-out on the 5/3/1 week (I typically get 2 or 3 that day).

With my long torso, my FS are currently only 20# less than my BS.

I simply thrive on the 5/3/1 routine. Maybe it's just the way my brain wraps around it--or should I say *doesn't* have to wrap around it.
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