Superdan042

Squat, Deadlift, Bench, Therapy, Painting Miniatures, Reading, Writing, remembering to breathe.

So I switched to 5/3/1 two weeks ago and today was my first workout of the actual 5/3/1 week and I went well. Now that I'm trying to remember, I can't be sure but I think it was 110 on the press based on the 90% of your real 1-rep max thing. One of the reasons I made the switch is that my squat rack and my bar are only rated up to 300lbs and with a squat at 270 and a deadlift at 275, I was facing some uncertainty in the near future. By switching to this program I can go longer without having to spend a lot of money. Anyone have and low-cost solutions to this issue? I have a baby on the way in October, so joining a gym is out of the question as is dropping $1k on a power rack.

Yeah man, I just switched to 5/3/1 and I really am unhappy squatting only once a week, so I'm working it into my deadlift assistance exercises.

I did 5x5's for about 6 months, and then switched to 3x5's in January. I found myself a lot more willing to do warmups on a 3x5 program than on a 5x5. I got burned out and was really inconsistent doing 5x5's too.

"Non Serviam" It means I will not serve. It's supposedly the last thing Lucifer said to God before throwing down his sword and leaving Heaven. It also features prominently in the writing of James Joyce, especially in A Portrait of the Artist As a Young Man and there specifically refers to a line that reads: "I will not serve that in which I no longer believe." To be honest, the latter is what has always rang true for me, but the former is also pretty bad ass, so I'll take both.

I've been doing starting strength for over a year and have stalled on three of the lifts enough times that I decided to switch to 5/3/1. I've only done two days of it so far, so it's a little early for me to say how I feel about it, but what's most important to me is consistency and I think I'll be able to stick with this program a lot longer than SS.

I see what you're saying now. For a librarian I sure am slow.

In a linear progression program, wouldn't missing reps on a higher weight, and then being stalled at that weight be hitting a plateau? Maybe my definition of "plateau" is wrong. It probably is.

Fair enough. But then, in your opinion, what do you think someone should do when they hit a plateau? Switch programs?

No assistance exercises? Have you read the book? Chapter 7 is literally called "Useful Assistance Exercises."

Rippetoe's marketing? What, do you work for Wendler or something?

I don't see how this is relevant to someone working in a linear progression training program. I'm following Starting Strength (sort of, Rows instead of Power Cleans) and I'm hitting plateaus on Bench, OHP, and today, rows. So, instead of 3x5's on those, I'm hitting 2 or sometimes even one. My first solution to this is drop 20 lbs and work back up to see how that goes, but at what point do you give up on that and drop to 1x5 or start adding weight every week instead of every workout? When would you move on to 5/3/1 or something else like that? I still feel like it's early for me to move on to something else.

I follow the Starting Strength program (sort of). So workout A is Squat, Bench, Row and Workout B is Squat, Overhead Press, Deadlift. I alternate between A and B and lift 3x a week, increasing 5lbs each workout if I can do 3 sets of 5 reps of each exercise. If I miss any reps, I try to do the weight again the next time that exercise comes around. To track this I made a spreadsheet that just lists all 5 exercises on the y axis, and I just fill in the dates on the x axis across the top. Each completed set gets a hash mark. 3 hash marks and I mark a +5 in the column. If I miss reps, I mark how many I did, and just put a slash where I normally would write +5. I do this continuously so that I know where I am, where I've been and where I'm going. I went from squatting an empty bar this time last year to 270 today. There have been dudes at the gym who have given me shit for writing all this down, but they're doing curls till they can't move their arms anymore and that's not really something I'm interested in, so I don't listen. I also find that writing it down on a piece of paper, as opposed to my phone, has the added benefit of me not looking at my phone in between sets. I find that fiddling with my phone in between sets, other than to change whatever I am listening to, just annoys me. It took me a lot of experimenting before I found a way to lay out a worksheet that I like, so just find a way that works best for you and go with it.

Squat 270 3x5 Bench 215 2, 5, 2 Row 180 2,2,2 Booooo

SQUAT 265 3x5 OHP 125 3x5 Deadlift 275 Today was great. YEEHAW!

Bah! NEVERMIND. I must find another way to post.

So this is a panorama of the jungle. Probably going to widen the "stairs" and maybe knock down the shed in the back. 2 is too many.

GET IT

I always try to keep the bar over the middle of my foot, so it feels like the weight is evenly distributed. I agree with what was said earlier. Try to drop some weight and check your form. If your heels are going up off the ground, then the bar is too far forward.

Did you start light and work up to the weight you use now? You might want to think about backing off your work weight a bit and working back up to it to give your hands a chance to increase their grip strength along with your work weight.

Rip's feet don't even leave the ground and it's in his fucking book! I'm overthinking this. I love how happy Lu X is after that lift. I

That's really helpful. All y'all have been really helpful. Thanks!

Also, is it like a JUMP? Should my feet be leaving the floor?

Thanks. That's pretty much what I was planning to do. I thought just starting with the empty bar and once I feel comfortable just doing a linear-progression with it.