Cowboy's Switch the Darkside

[johntt44]

Found it and gonna play with it and get this all set up right... Thanks

Yeah, I like 5/3/1. I ran different variations for 2yrs while natty. My lifts shot way up.

 

[johntt44]

Question to you and others on the mixed grip. Do you worry about torn bicep tendon when the weight gets up there? Are there things you can do to mitigate this from happening?

Let your arms hang and just pull from your shoulders if that makes sense. I see people with a slight bend in their arm when they first pull off the floor. That's a big nono.

 

[Btcowboy]

Yeah, I like 5/3/1. I ran different variations for 2yrs while natty. My lifts shot way up.

I honestly question what I am running lol... I know its 531 but not sure which version or of it's a bastardized revision of one of the versions lol

 

[WeMadeItToAndromeda]

I honestly question what I am running lol... I know its 531 but not sure which version or of it's a bastardized revision of one of the versions lol

I love 5/3/1 but unless you add in the Joker sets or do BBB or some other variation, I feel like it's too light on volume.

 

[Perrin Aybara]

I love 5/3/1 but unless you add in the Joker sets or do BBB or some other variation, I feel like it's too light on volume.

I think the same about the volume. I did BBB years ago, never really messed the joker sets much.

 

[WeMadeItToAndromeda]

I think the same about the volume. I did BBB years ago, never really messed the joker sets much.

I really enjoyed the Joker sets, a lot more than doing BBB. I felt like I was competing against myself, because with the Joker sets as long as you're hitting the reps, you'll continue to increase the weight for the next set until you can't complete the required reps.

 

[Perrin Aybara]

I really enjoyed the Joker sets, a lot more than doing BBB. I felt like I was competing against myself, because with the Joker sets as long as you're hitting the reps, you'll continue to increase the weight for the next set until you can't complete the required reps.

I think if I ran 5/3/1 now I'd have better results from it. It was one of the first few programs I ever ran. I've become really fond of AMRAPs lately.

 

[Btcowboy]

I love 5/3/1 but unless you add in the Joker sets or do BBB or some other variation, I feel like it's too light on volume.

I dont disagree at all. I

I am using what I have set up right now as I am still getting my numbers dialed in. I have been reading Beyond 531 and like the Joker sets.... I just need to build the template to follow which I think I can do in a week or so. I was kinda thinking running it as is for the 3 week block to see how my numbers look and let me see how I feel doing them. Then tweak the template to follow with Joker sets and the like.

I just finished reading the Cube as well. So many methods to chose from....... I didn't want to wait so decide 531 to get going and make changes from there.

 

[Worf]

Best way to work on grip strength? I dont like the over under grip for deads. I dont mind strapping but want to have stronger grip strength.

Also last night and this am my upper back, between shoulder blades, and neck are stiff and sore. Wondering if it is from deadlift or OHP. Also what would be the likely culprit in causing it. This started within hours of my workout so standard DOMs.

are you doin OHP standing?

get some chalk and deadlift. Also barbell rows, and chin ups have done enough for me on grip strength. There quit a few exercises that can be done with a 45 lb plate for grip but I cant remember the names. May cause some sore forearms.

Never had an issue. Just make sure you're not pulling with your arms. Imagine they're just like ropes hanging there.

you know youre doing it right if your traps are sore.

 

[Btcowboy]

are you doin OHP standing?

get some chalk and deadlift. Also barbell rows, and chin ups have done enough for me on grip strength. There quit a few exercises that can be done with a 45 lb plate for grip but I haMay cause some sore forearms.



you know youre doing it right if your traps are sore.

Yes doing OHP standing.
Chalk is on my list to pick up tomorrow.
BB rows I use straps over certain weight so I will be stopping that. Pullups never wear straps. I will get the grip strength

 

[Worf]

Yes doing OHP standing.
Chalk is on my list to pick up tomorrow.
BB rows I use straps over certain weight so I will be stopping that. Pullups never wear straps. I will get the grip strength

Something I did a long time ago to improve my grip strength was to use straps on barbell shrugs and go heavy as I possibly could. It was basically an overload technique. Biggest thing long term was just using chalk on anything I thought was heavy or might slip

 

[Btcowboy]

Something I did a long time ago to improve my grip strength was to use straps on barbell shrugs and go heavy as I possibly could. It was basically an overload technique. Biggest thing long term was just using chalk on anything I thought was heavy or might slip

Yup chalk tomorrow for sure..
Grip strength part of Saturday accessory day. Try the heavy shrugs Sat
Got a list of gear I need to pick up. Some now some can wait
1. Chalk
2. 4in lever belt
3. Elbow sleeves
4. Slingshot

More as I find I need it.

 

[Perrin Aybara]

Your grip should progress naturally with your deadlift. Might just be from not being accustomed to doing deadlift regularly. Doing double overhand is gonna be pretty difficult anyway.

 

[Perrin Aybara]

Yup chalk tomorrow for sure..
Grip strength part of Saturday accessory day. Try the heavy shrugs Sat
Got a list of gear I need to pick up. Some now some can wait
1. Chalk
2. 4in lever belt
3. Elbow sleeves
4. Slingshot

More as I find I need it.

How tall are you? I find a 4" belt interferes with my deadlift setup. I use 3" for deadlift and 4" for squat, both single prong. I'm 5'10".

 

[Btcowboy]

How tall are you? I find a 4" belt interferes with my deadlift setup. I use 3" for deadlift and 4" for squat, both single prong. I'm 5'10".

5'10 as well, currently using a cheap Harbinger leather right now, 2inch buckle 6 inch back and hate it.

Is it a preference thing lever or single prong?

 

[Btcowboy]

Your grip should progress naturally with your deadlift. Might just be from not being accustomed to doing deadlift regularly. Doing double overhand is gonna be pretty difficult anyway.

That and while DL, BB rowing with straps on Bodybuilding programs hasnt helped lol

 

[Perrin Aybara]

5'10 as well, currently using a cheap Harbinger leather right now, 2inch buckle 6 inch back and hate it.

Is it a preference thing lever or single prong?

For me I just don't see the need for a lever. I think too tight is detrimental. I wasn't making nearly as much money when I bought my last belt, so I guess you could say it was a money thing rather than preference thing, lol.

My 3" belt is KLA brand from Andersen Powerlifting and for $45 you can't beat it. It's a little stiffer than my more expensive 4" belt, but it still does the job well

 

[Btcowboy]

For me I just don't see the need for a lever. I think too tight is detrimental. I wasn't making nearly as much money when I bought my last belt, so I guess you could say it was a money thing rather than preference thing, lol.

My 3" belt is KLA brand from Andersen Powerlifting and for $45 you can't beat it. It's a little stiffer than my more expensive 4" belt, but it still does the job well

Not a lot of powerlifting gear where I live. The one store I got to go look at what they have but called and they have the string sleeves, slingshot and a single prong belt so will go look and see. I dont have a ton of money to spend at this time either so if it's better than what I got in will buy it.

 

[Worf]

Yup chalk tomorrow for sure..
Grip strength part of Saturday accessory day. Try the heavy shrugs Sat
Got a list of gear I need to pick up. Some now some can wait
1. Chalk
2. 4in lever belt
3. Elbow sleeves
4. Slingshot

More as I find I need it.

wrist wraps
I dont know how good your knees are but I'd probably get some knee sleeves before elbow sleeves. Buy the knee sleves a size smaller than the chart, they tend to stretch a bit. I like the SBD's. Dont spend too much extra money on a lever belt. If I had it to do over I'd get a pioneer single prong with the 1/2" hole spacing.

 

[Perrin Aybara]

Not a lot of powerlifting gear where I live. The one store I got to go look at what they have but called and they have the string sleeves, slingshot and a single prong belt so will go look and see. I dont have a ton of money to spend at this time either so if it's better than what I got in will buy it.

Everything I have I ordered online. Only thing I ever buy locally is chalk. And FYI rock climbing chalk is the same thing and it's cheaper than buying "gym" chalk.

In that case I recommend that KLA belt. Lifting large has a fairly cheap lever belt if you wanna go that direction. I've never used it, but everything I've bought from them has been good. A slingshot you might not need just yet. Knee sleeves are a must for sure though.