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Old 12-01-2010, 08:08 AM   #11
Gary John
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Every other week or so:

Start with 80% of max 1rm

Pull a double
add 10#
Pull a double
add 10#
pull a doulbe
add 10#
Pull a single
add 10#.........

keep up the singles adding 10# until you can't. Got all my PRs that way in the dead.
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Old 12-11-2010, 07:07 PM   #12
Marcial Bonifacio
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Quote:
Originally Posted by Kevin Perry View Post
I know a lot of people probably are against it but I got my DL up form doing lots of DL's mainly 5x10 per wendler after my heavy sets were done.
I've never thought of doing these after heavy sets. Sounds new to me that I might try it.
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Old 12-11-2010, 07:24 PM   #13
Kevin Perry
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Originally Posted by Marcial Bonifacio View Post
I've never thought of doing these after heavy sets. Sounds new to me that I might try it.
it's in 531 but you want to start light 30-40% max and work from there
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Old 12-11-2010, 07:39 PM   #14
Marcial Bonifacio
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Thanx Kevin. I'm reading about it and looks interesting.
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Old 12-15-2010, 08:56 AM   #15
Gant Grimes
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These are back off sets and have been used for at least half a century. You can also do volume work with a complementary exercise, especially if you vary your exercises between days.

E.g. I used to do something like:

Day 1
Press 531
Bar dips 4x15

Day 2
Bench 531
Press 5x10 (with about 40% of my press 1RM)

I like this better than back off sets in this case because you are getting more frequency with your principal lifts vs. simply more volume (bench and press both respond well to frequency).
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Old 01-14-2011, 07:03 AM   #16
Robert Beckett
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Quote:
Originally Posted by Gant Grimes View Post
These are back off sets and have been used for at least half a century. You can also do volume work with a complementary exercise, especially if you vary your exercises between days.

E.g. I used to do something like:

Day 1
Press 531
Bar dips 4x15

Day 2
Bench 531
Press 5x10 (with about 40% of my press 1RM)

I like this better than back off sets in this case because you are getting more frequency with your principal lifts vs. simply more volume (bench and press both respond well to frequency).
Gant, regarding supplementing the main lifts in 5/3/1 with complementary exercise: what IYO would be the equivalents for the Squat and Deadlift days in 5/3/1? Perhaps something like

Squat 531
RDL 5X10
(or snatch-grip DL? or Power Clean?)

Deadlift 531
Squat 5X10
(or maybe Front Squat?)
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Old 01-15-2011, 12:05 AM   #17
Don Stevenson
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I've done 531 with complementary exercises like Gant is describing and these are the exercises I used.

531 Squat day

Clean pulls 5x5
RDL 4x8
Heavy KB swings 4 x 10-15
Or just DL but only at 60-70%

531 DL day

Front squats
Squats at 60-70%
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Old 01-16-2011, 06:47 AM   #18
Robert Beckett
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Quote:
Originally Posted by Don Stevenson View Post
I've done 531 with complementary exercises like Gant is describing and these are the exercises I used.

531 Squat day

Clean pulls 5x5
RDL 4x8
Heavy KB swings 4 x 10-15
Or just DL but only at 60-70%

531 DL day

Front squats
Squats at 60-70%
Thanks Don
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