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Old 10-14-2013, 12:48 AM   #871
ravimolasaria
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Nice volume BigJosh ... Doing some strong work ... keep up the great work buddy ...
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Old 10-14-2013, 04:02 AM   #872
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looking forward to the new routine Josh. Have you thought of front squats for the legs, they neber seem to task the lower back as much for me as back squats, but it might just be me... worth a thought?
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Old 10-14-2013, 06:58 PM   #873
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Quote:
Originally Posted by ravimolasaria View Post
Nice volume BigJosh ... Doing some strong work ... keep up the great work buddy ...
Thanks Ravi!
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Originally Posted by Carl1174 View Post
looking forward to the new routine Josh. Have you thought of front squats for the legs, they neber seem to task the lower back as much for me as back squats, but it might just be me... worth a thought?
This is good suggestion. Thanks. I actually was front squating for a few months recently for that exact reason. I have been towing with the idea to use a movement like this later in the routine for higher (12-15) reps as sort of a "finisher"
I am like you, front squats don't seem to bother my lower back as much as back squats.
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Last edited by BigJosh; 10-14-2013 at 09:19 PM. Reason: derp
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Old 10-14-2013, 08:46 PM   #874
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Bummed to read that the back squat experiment did not work out for you Big J, but I am sure you will find a variation that does, like Goblets, Fronties, and maybe even zerchers. Will you be scouring the classifieds looking for a leg press? Maybe even a hack squat sled would work for you.
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Old 10-15-2013, 06:01 AM   #875
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This is good suggestion. Thanks. I actually was front squating for a few months recently for that exact reason. I have been towing with the idea to use a movement like this later in the routine for higher (12-15) reps as sort of a "finisher"
I am like you, front squats don't seem to bother my lower back as much as back squats.
Yeah I am doing the Eder routine (or about to start) and it has quite a bit of stress on the lower back, so I will be dropping out 5 x 5-8 Back squats on one session and adding in front squats in the 8-12 range. Hopefully it should help with the lower back

Good luck mate
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Old 10-22-2013, 12:40 AM   #876
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I am closing this log.
After doing 5/3/1 for 1.5 years it is time for a change.
5/3/1 is a good routine for someone who is interested in being big and strong. Let me be a bit more specific, 4 day upper/lower splits are good for someone interested in being big and strong.
Using a big lift to anchor each of the 4 days is effective. Following it up with intentional assistance work meant to build muscle and help with strength is effective.
5/3/1 is wave loading, it's nothing new. I am honestly on the fence regarding wave loading. On one hand, i made some solid gains. On the other hand, I am not certain whether or not I could have done the same on a rep goal system. So the 5/3/1 programming is effective, i can say that, but anymore effective than a more straightforward rep goal approach, I don't know.
Look I'm not bashing the routine. I wouldn't do an effective routine for 1.5 years. I got bigger, put on muscle and got stronger while doing 5/3/1. That is a fact.

Would I do 5/3/1 again, probably not. Would I do an 4 day upper lower again, for certain. I really really like that approach. It works.
5/3/1 had some good principles at the heart of it, but it's not some magical badass bullet that it sometimes gets hyped to be.
Be consistent, focus on progression, use reasonable programming, eat and rest. It works.

Thanks to anyone who posted in this log. I really appreciate all comments and feedback, no matter how big or small.
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Old 10-22-2013, 09:41 AM   #877
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I agree wholeheartedly with your assessment of 531 Big J. I also made good gains on it, so no regrets. However, I am making bigger gains using an approach Steve has used for many years - instinctive training. Basically, using all the principles of progression, programming, and form learned here, lifting as my body allows on any given day. No pre-programmed numbers anymore for me.
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