Andy's 5/3/1 Log

[strkout35]

No problem man

[DMedley]

Originally Posted by andys_trim

****, I forgot. All exercises go to failure on last rep right?

Jim says that the last set is a max rep set but do not go to failure. Leave a couple reps in the tank.

In other places where he has written about the program he mentioned for people with slow recovery or physical jobs, they may want to only max rep on the 531 week.

The program is very versatile and Jim's view of it reflects that fact.

Great start Andy.

[andys_trim]

Deadlift Day

Deads
250 X 5
270 X 5
285 X 5
170 X 10 (5times)
(My back was feeling knotted up after all of these sets, but I decided I would try to go on)

Goodmorning
95 X 10
95 X 3
Had to stop because my lower back started KILLING me. It hurt to even bend down. I'm not sure if it was the pump or not, because I feel fine now. I absolutely hate cutting workouts short, but I just didn't feel like I could go on.
Day off tomorrow.

[big_swede]

Good work andy, better to cut workout short than to end up injured. Keep at it man

[strkout35]

good call man, wendler always says if you aren't feeling it that day just hit the required reps on the main lift and get the **** out. way to go

[andys_trim]

Thanks guys, I'll be able to get it next week.

[andys_trim]

I was thinking today about my 5/3/1 program. What does everyone no direct biceps, triceps, or back exercises. Is that something I should be concerned about?

[strkout35]

no direct bi/tri work is no problem.... most accessory options he outlines includes zero direct work for arms.

he usually does incorporate some sort of rowing motion though so i'd consider adding db rows to one of your days... probably bench day. but see if someone like BBG will stop in and give his advice, he knows alot about the program

[Bodybygamma]

Originally Posted by andys_trim

I was thinking today about my 5/3/1 program. What does everyone no direct biceps, triceps, or back exercises. Is that something I should be concerned about?

The reason "ARMS" is not really in the 5/3/1 program is because the program is to get stronger. Even without doing any bicep curls or triceps extensions for months, you will be stronger at the movement because your whole body gets stronger with the 4 fundamental lifts.

Wendler just sets up a basic guideline how to get stronger, all the other work is up to you. If you think you need more arm work in, do so. Just don't compromise the program.

If your worried add in some dips and pull ups.

Assistance work is to assist, if you think your biceps/triceps need more direct work,pick one exercise for each and do 4 sets for them.

Key is to not over do it, gauge how you feel after one month of what you choose. If you think your making good progress add in another set, or more reps or another exercise,or if your biceps hurt when you deadlift or your triceps are so sore your bench and overhead are being effected take them out, or lower the volume.

The main objective here is learn how your body responds and reacts to what you do.Ideally to make progress you want to stick with the program and let it do its thing while you do yours. If the lesser doesn't interfere with the latter, I see no reason why not to do some direct work for your arms. Only you can really determine if it is or is not a necessity. To get stronger it is not, but to prevent injury in the future or what not maybe another if you get my drift.

Hope I was able to help.

[andys_trim]

Thanks man, that does help. I was just making sure because I've always done direct arm work. I'm not too worried about it, I just wanted to know. Would it be ok to add in BB Rows on bench press day to get in a little back work?