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Something I've been doing that's helped my strength #GAINZ..
Posted on 9/7/20 at 12:49 pm
Posted on 9/7/20 at 12:49 pm
I’m running 5/3/1 through the end of the month before moving to Squatober. For those that don't know, 5/3/1 is a strength based program. You can add in accessories for hypertrophy if you'd like. Anyway ... The typical train of thought is that conditioning should be done at the end of your workout. Basically, save your energy and strength for the big lift at the beginning of the workout.
However, as I've gotten older (i'm 32 now) I've felt that, though I warm-up, stretch and do mobility, I'm not always ready to go. I do the DeFranco Agile 8 and some other mobility work for my mid back and shoulders.
With that being said, I've flipped to do my conditioning on the front end of my workouts. I use an app called Shred to do the following:
LINK
If Bench or OHP is the main lift I do a 20 min upper body or full body HIIT before I lift.
If Deads or Squat is the main lift I do a 20 min lower body or full body HIIT before.
Now, being that 5/3/1 is a strength program, I realize it doesn’t make sense to tap into my energy before my main lift but honestly I feel like I get a full warm-up, my muscles are totally activated and it’s better to do that and miss a rep or two on my + set than to push it to the max and hurt myself because I’m not fully warm.
However what I've found is that I'm actually STRONGER in my main lifts than I was doing conditioning on the back end. No more butt wink at the bottom of my squats either. Plus, I'm still getting my conditioning in.
Food for thought for my fellow, aging, GAINERZ!!!
Give it a shot and see if it helps you?...
However, as I've gotten older (i'm 32 now) I've felt that, though I warm-up, stretch and do mobility, I'm not always ready to go. I do the DeFranco Agile 8 and some other mobility work for my mid back and shoulders.
With that being said, I've flipped to do my conditioning on the front end of my workouts. I use an app called Shred to do the following:
LINK If Bench or OHP is the main lift I do a 20 min upper body or full body HIIT before I lift.
If Deads or Squat is the main lift I do a 20 min lower body or full body HIIT before.
Now, being that 5/3/1 is a strength program, I realize it doesn’t make sense to tap into my energy before my main lift but honestly I feel like I get a full warm-up, my muscles are totally activated and it’s better to do that and miss a rep or two on my + set than to push it to the max and hurt myself because I’m not fully warm.
However what I've found is that I'm actually STRONGER in my main lifts than I was doing conditioning on the back end. No more butt wink at the bottom of my squats either. Plus, I'm still getting my conditioning in.
Food for thought for my fellow, aging, GAINERZ!!!
Give it a shot and see if it helps you?...
This post was edited on 9/7/20 at 12:50 pm
3
Posted on 9/7/20 at 1:28 pm to GeorgeTheGreek
Your idea makes a lot of sense. You’re activating your muscle groups more intensely before the main lift. So, you’re nice and hot when lifting the bigger numbers. I’ve heard this theory before. In fact, I think Wendler mentioned it in his book. Or maybe it was Johnny P.
Posted on 9/7/20 at 4:15 pm to DeafJam73
Not to say he hasn't ... but i haven't seen Wendler mention it. If he has, i'd like to read his thoughts on it. 
This post was edited on 9/7/20 at 4:16 pm
Posted on 9/7/20 at 5:09 pm to GeorgeTheGreek
Posted on 9/7/20 at 6:22 pm to GeorgeTheGreek
I did 5/3/1 for a year when I was 43.hadnt lifted heavy in years before that. Got to squatting 375, bench 295 and ohp 160 with a herniated disk at l5 /s1.
Got strong as an ox then blew out lower back doing warm up weight on DL on day because I got in a rush to just get it in.
It's fool proof strength program. I would go eat 2 double Whataburger with cheese immediately after squat day. GAINZ
Got strong as an ox then blew out lower back doing warm up weight on DL on day because I got in a rush to just get it in.
It's fool proof strength program. I would go eat 2 double Whataburger with cheese immediately after squat day. GAINZ
This post was edited on 9/7/20 at 6:23 pm
Posted on 9/7/20 at 9:41 pm to GeorgeTheGreek
Could you dumb down 5/3/1 for me?
Sounds like something I could benefit from.
Does it get you big and ripped?
I’m in a cutting session right now but will be ready to go beast mode before long.
Sounds like something I could benefit from.
Does it get you big and ripped?
I’m in a cutting session right now but will be ready to go beast mode before long.
Posted on 9/8/20 at 12:26 pm to pwejr88
531 is pretty dumbed down. First you need to figure out your maxes on bench, squat, deads and over head press. Then you use 90% of those numbers as your training maxes.
Week 1
3x5-65%/75%/85%
Week 2
3x3-70%/80%/90%
Week 3
5/3/1-75%/85%/95%
Those are your rep schemes for the main lifts every week.
Monday-OHP
Tuesday-Squats
Wednesday-Rest
Thursday-Bench
Friday-Deadlifts
Last sets are taken to near failure.
Your accessory lifts need to make sense, but you don’t need a ton of them. So on bench day, do a push, a pull and some type of core exercise. Keep that in mind for the rest of the main lifts. I would advise doing it for volume. Sets of 10 and heavy. Start at 40-50% and progress incrementally.
Week 1
3x5-65%/75%/85%
Week 2
3x3-70%/80%/90%
Week 3
5/3/1-75%/85%/95%
Those are your rep schemes for the main lifts every week.
Monday-OHP
Tuesday-Squats
Wednesday-Rest
Thursday-Bench
Friday-Deadlifts
Last sets are taken to near failure.
Your accessory lifts need to make sense, but you don’t need a ton of them. So on bench day, do a push, a pull and some type of core exercise. Keep that in mind for the rest of the main lifts. I would advise doing it for volume. Sets of 10 and heavy. Start at 40-50% and progress incrementally.
Posted on 9/8/20 at 3:19 pm to GeorgeTheGreek
I don’t think you are that old. Brett McKay posted videos with mark rippetoe in 2015, and Brett was basically a beginner. At the time I assume he was 32. Now in 2020 he deadlifts 615. He began with starting strength and then transitioned to the Texas method.
Posted on 9/8/20 at 5:34 pm to RickfromArizona
I’m old compared to my 24 year old self that went heavy and did no mobility. 
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