Atypical1's 5/3/1 Training Log - Start date 8 Sept 2009

[guru]

The deload week does indeed feel stupid, especially for the bench & OHP, but it certainly is built into the program for a reason. So I just suck it up & get through with it. The bonus is the workout time.

[Sid]

I was tempted to wear a mask

There's always Sandi's "it's my deload week" t-shirt idea.

It does seem like a lot of people here are on deload weeks right now. At least the workout times are even shorter than usual!

[holvoetn]

I know what you mean, yesterday I had what must have been the shortest workout I did in my life. It feels odd ...
It has its purpose and its part of the program you're following

[Vlad]

Hi James,

It’s interesting to note that several people on 5/3/1, including you, referred to the deload week as “leave your ego at the door week”.

Since I’ve never done 5/3/1, I’d like to ask:

Do you actually feel beaten by the cycle so much that you “beg” for the deload week in order to get some rest and get rid of the accumulated fatigue?

Or do you feel fresh and without any fatigue during the deload week and do the deload just because the program calls for it?

Vlad

[atypical1]

Vlad, I do the deload because it's programmed in there. I didn't do this with Madcow and I definitely paid a penalty for this mistake. While I might not necessarily "need" to deload this week it's a good habit to get into. The longer I train the more I think that good habits are important. If I get in the habit of going through a deload week now then in 7 months from now when I really need it I'll be used to having one.

The strength of 5/3/1 for me is that you're continually ramping and deloading. The week of going light is not going to hamper my progress at all and I fully expect to be able to go into the gym next week and fully attack the bar. It's almost like a stretched out version of Texas or Madcow. The first week on 5/3/1 is really your Monday where it's a lot of volume. The second week you drop the volume and pick up the weight a bit. The third week is your Friday and you're going all out with heavier weights. The fourth week is all about light weights so it's almost like a Weds. So as the month progresses the volume drops but the intensity increases. In some ways this workout is easier than Madcow because it's one main lift a day. But in other ways it's a LOT harder because of the intensity for that lift is greater (not stopping at 5 and just going for it was very eye opening for me) and my "accessory work" adds another level to my training.

How's that for a long answer?

james

[lionize]

What do you mean you made a mistake in MadCow, would you suggest a deload week every 8th week or something? and what would this consist of? doing 50% of the weights and then returning back to where you were (the previous week), or going back to the weights you were at 2 weeks ago and building back up?

[rere]

The strength of 5/3/1 for me is that you're continually ramping and deloading. The week of going light is not going to hamper my progress at all and I fully expect to be able to go into the gym next week and fully attack the bar. It's almost like a stretched out version of Texas or Madcow. The first week on 5/3/1 is really your Monday where it's a lot of volume. The second week you drop the volume and pick up the weight a bit. The third week is your Friday and you're going all out with heavier weights. The fourth week is all about light weights so it's almost like a Weds. So as the month progresses the volume drops but the intensity increases. In some ways this workout is easier than Madcow because it's one main lift a day. But in other ways it's a LOT harder because of the intensity for that lift is greater (not stopping at 5 and just going for it was very eye opening for me) and my "accessory work" adds another level to my training.

How's that for a long answer?

james

You explained this beautifully James. I like the fact also that workouts are short as time in the gym is not my priority right now and 5/3/1 suits me well. Accessory work is a learning curve, still I take heed with wendler's advice and try to keep things simple.

Nice summary.

[Vlad]

James, thanks for the answer! That's an interesting point about getting into habit of having a recovery/deload week after every 3 weeks. I can see that a weekly deload fits really nicely into 5/3/1. With Madcow and Texas, it's not so simple to do this.

[holvoetn]

Madcow also has its deload weeks.
Week 5 after the volume phase is a deload week and you're supposed to do a 1 or 2-week deload as well after the intensity phase (unless you opted for the 2-session week in the intensity phase, then you can go straight into the next cycle).

[tenkev]

I think its OK to skip a deload week here or there if you are feeling good. But, they definitely serve a purpose.

[atypical1]

Madcow also has its deload weeks.
Week 5 after the volume phase is a deload week and you're supposed to do a 1 or 2-week deload as well after the intensity phase (unless you opted for the 2-session week in the intensity phase, then you can go straight into the next cycle).

But see that's the thing I did wrong. I used the spreadsheet and didn't build it into that which meant it didn't get done at all. What I need to do is change the template so that a deload is built into it.

Edit: I just realize that you are referring to the advance version of Madcow. I did the linear progression version of this workout and it doesn't have the phases that the advanced version does.

james

[holvoetn]

Edit: I just realize that you are referring to the advance version of Madcow. I did the linear progression version of this workout and it doesn't have the phases that the advanced version does.

james

Interesting, I never really looked into that one ...
But you are quite correct, there is no deload foreseen there.
But then again, it isn't either in SL5x5 Beginner
That's why they are both linear progression programs, I guess.

[MikeD]

Quick question for when I start Madcow atypical: I've never really done BB rows, and I know I know, you should do exercises you're unfamiliar with, but do you think pull ups could be subbed?

[atypical1]

I wouldn't sub them as that attack the back differently. I think you could augment your program with them and not adversely affect it though. I found a direct correlation between rows and my bench that's not there with pull ups. I also prefer BBR's instead of Pendlay rows as you can move a lot more weight. I'm doing DB rows now and really like them too.

Why do you not want to do BBR's?

james

[MikeD]

I feel like on Madcow they're going to start fairly low because of form issues (haven't done them in a LONG time), and the rate that they'll be increasing and the lower volume of the program won't make them as effective.

I honestly just don't want to fit them into what I'm currently doing, which is what I'd have to do if I wanted to get anything worthwhile out of them on Madcow.