BJJ Shawn
Level 6 Valued Member
Hello All,
I have seen quite a few threads on this, but my question is a bit specific so while I got some ideas, I just wanted to clarify a few things. I am almost done with a cycle of 5/3/1 using OHP, deadlift, bench press, and back squats, and have been trying to bulk this cycle so all my focus was on the big lifts and lot of accessory work pushing to near failure with cluster sets. I have seen great progress, and now I am ready to train a power block, but I'm not ready to put down the barbell just yet.
Wendler says in the FAQ that kettlebells are a good accessory to 5/3/1, and Pavel says in Q&D that it can be inserted in an existing strength program, so my idea is to combine the two. The questions then become, how many days a week of each? 5/3/1 is normally 4 days a week, one lift each day, with accessory lifts added as desired. I am proficient in swings and pushups, but not snatches, so for now I would like to add Q&D style swings and pushups, but I'm confused on how to organize it.
Reading through this thread and looking at all the article Geoff posted (Kettlebell - Combing Kettlebells with Barbells?) it looks like these power type moves can be sandwiched around the barbell or done in blocks, but since Pavel writes that Q&D should be done in a 12 week block at first to get the most benefits, I'd likely keep a little of it the whole cycle instead of going back and forth in blocks.
Would you do Q&D on press days or leg days? Or would you split the barbell movements into pairs sand work them two days a week, then do only Q&D the other two days so they are never done on the same days? Q&D is a power program and is the main focus, so should it be done before the barbell lifts? If so, would you keep the weight lighter on barbell lifts since I'd already be a bit fatigued?
My main goal is to work on power and endurance, and in Geoff's article he mentions adding swings AFTER barbell work to work on endurance. II would like to maintain my strength in the big lifts and I really enjoy doing them, so I don't want to take 12 weeks off them completely, but doing just the base 5/3/1 sets it's only 10-15 reps so I don't think doing enough to just maintain would be overly taxing.
Thoughts? Sorry for the long thread.
I have seen quite a few threads on this, but my question is a bit specific so while I got some ideas, I just wanted to clarify a few things. I am almost done with a cycle of 5/3/1 using OHP, deadlift, bench press, and back squats, and have been trying to bulk this cycle so all my focus was on the big lifts and lot of accessory work pushing to near failure with cluster sets. I have seen great progress, and now I am ready to train a power block, but I'm not ready to put down the barbell just yet.
Wendler says in the FAQ that kettlebells are a good accessory to 5/3/1, and Pavel says in Q&D that it can be inserted in an existing strength program, so my idea is to combine the two. The questions then become, how many days a week of each? 5/3/1 is normally 4 days a week, one lift each day, with accessory lifts added as desired. I am proficient in swings and pushups, but not snatches, so for now I would like to add Q&D style swings and pushups, but I'm confused on how to organize it.
Reading through this thread and looking at all the article Geoff posted (Kettlebell - Combing Kettlebells with Barbells?) it looks like these power type moves can be sandwiched around the barbell or done in blocks, but since Pavel writes that Q&D should be done in a 12 week block at first to get the most benefits, I'd likely keep a little of it the whole cycle instead of going back and forth in blocks.
Would you do Q&D on press days or leg days? Or would you split the barbell movements into pairs sand work them two days a week, then do only Q&D the other two days so they are never done on the same days? Q&D is a power program and is the main focus, so should it be done before the barbell lifts? If so, would you keep the weight lighter on barbell lifts since I'd already be a bit fatigued?
My main goal is to work on power and endurance, and in Geoff's article he mentions adding swings AFTER barbell work to work on endurance. II would like to maintain my strength in the big lifts and I really enjoy doing them, so I don't want to take 12 weeks off them completely, but doing just the base 5/3/1 sets it's only 10-15 reps so I don't think doing enough to just maintain would be overly taxing.
Thoughts? Sorry for the long thread.