[quote]Zerpp wrote:
I’ve ran it for 6 cycles, longer than I have with any other template or program. It gets you stronger, in the past 6 cycles I’ve gained 10-20 pounds on all the lifts. My ability to rep out an 80%+ set is much better now than it has before. It’s an awesome program, provides a hell of a lot of flexibility. I’ve had days where I needed to head in to do a quick session, so all I did was the 3 main sets.
The first 1-2 even 3 cycles will be easy. Since you’re taking 90% of your true max. A lot of people tend to want to mess around with the percentages but don’t, or it will make the upcoming cycles that much harder for you.
The only issue I’ve seen with this program is that there isn’t enough frequency in the lifts. I started out doing Starting Strength and I was so used to squatting at least 2-3x’s a week. It took some time to adjust to squatting only once a week and I still wasn’t a big fan of it. Waiting a whole 7 days to squat made me feel less comfortable under the bar.
I’m switching off of 5/3/1 after this week. I will probably hop back on it when life gets in the way again. [/quote]
There is a template that has you squatting 3x/week in the 2nd edition.
I’d been powerlifting for about 10 years when I tried 5/3/1. I’ve used it for the last couple of years, except for a brief period I played around with Sheiko. I like it, though I remain unconvinced that high-rep sets (8+) do anything for my strength. In the time I’ve been using it, I’ve put about 45 pounds on my raw total, with no change in my bodyweight. Had I not decided to run a half marathon last summer, that number would probably be higher.
[quote]Zerpp wrote:
I’ve ran it for 6 cycles, longer than I have with any other template or program. It gets you stronger, in the past 6 cycles I’ve gained 10-20 pounds on all the lifts. My ability to rep out an 80%+ set is much better now than it has before. It’s an awesome program, provides a hell of a lot of flexibility. I’ve had days where I needed to head in to do a quick session, so all I did was the 3 main sets.
The first 1-2 even 3 cycles will be easy. Since you’re taking 90% of your true max. A lot of people tend to want to mess around with the percentages but don’t, or it will make the upcoming cycles that much harder for you.
The only issue I’ve seen with this program is that there isn’t enough frequency in the lifts. I started out doing Starting Strength and I was so used to squatting at least 2-3x’s a week. It took some time to adjust to squatting only once a week and I still wasn’t a big fan of it. Waiting a whole 7 days to squat made me feel less comfortable under the bar.
I’m switching off of 5/3/1 after this week. I will probably hop back on it when life gets in the way again. [/quote]
There is a template that has you squatting 3x/week in the 2nd edition.
[/quote]
Chris, you mind directing me? I’ve only seen the 1-4 day templates. And yea VT, I’ve seen the 3 day template one. I’m not a big fan of it. I haven’t tried it so I can’t say for sure, but I hate the deload percentages. Maybe I can give a try when I get on it again rather than the normal 4-day template.
[quote]Zerpp wrote:
I’ve ran it for 6 cycles, longer than I have with any other template or program. It gets you stronger, in the past 6 cycles I’ve gained 10-20 pounds on all the lifts. My ability to rep out an 80%+ set is much better now than it has before. It’s an awesome program, provides a hell of a lot of flexibility. I’ve had days where I needed to head in to do a quick session, so all I did was the 3 main sets.
The first 1-2 even 3 cycles will be easy. Since you’re taking 90% of your true max. A lot of people tend to want to mess around with the percentages but don’t, or it will make the upcoming cycles that much harder for you.
The only issue I’ve seen with this program is that there isn’t enough frequency in the lifts. I started out doing Starting Strength and I was so used to squatting at least 2-3x’s a week. It took some time to adjust to squatting only once a week and I still wasn’t a big fan of it. Waiting a whole 7 days to squat made me feel less comfortable under the bar.
I’m switching off of 5/3/1 after this week. I will probably hop back on it when life gets in the way again. [/quote]
There is a template that has you squatting 3x/week in the 2nd edition.
[/quote]
Yeah this is what I run - it’s great. By far the most enjoyable routine I’ve used. Phase 1 can get a bit tiresome as the daily squatting is really light (deload percentages x 5-10) but if you persevere, Phase 2 has you working up to 3 x 90% and Phase 3 1 x 95% for your daily squatting.
For volume, you can also use MP as accessory for BP and vice versa. Another pressing volume change is repeating your first working set for maximum reps, after your final working set. I’ve started doing this for MP and BP. This is another Wendler-suggested mod.
[quote]Zerpp wrote:
Chris, you mind directing me? I’ve only seen the 1-4 day templates. And yea VT, I’ve seen the 3 day template one. I’m not a big fan of it. I haven’t tried it so I can’t say for sure, but I hate the deload percentages. Maybe I can give a try when I get on it again rather than the normal 4-day template. [/quote]
It’s in the second edition, under “more squatting”
[quote]Zerpp wrote:
Chris, you mind directing me? I’ve only seen the 1-4 day templates. And yea VT, I’ve seen the 3 day template one. I’m not a big fan of it. I haven’t tried it so I can’t say for sure, but I hate the deload percentages. Maybe I can give a try when I get on it again rather than the normal 4-day template. [/quote]
It’s in the second edition, under “more squatting”[/quote]
That’s a very interesting looking routine. The only 531 template which has two training days which do not feature any 531 lifts.
TBH, I really like the look of it. I may give it a whirl later in the year, after my Full Body Temnplate mission is over. I like how Wendler says “use with caution” hah.
I’ve been using it for over two years now with great results. I’ve recently started rotating my main lifts every 3 months or so, which has really helped smash through some plateaus. For example, for the squat I’ll rotate low box squats, good mornings, back squats etc; for bench incline presses, floor press, board press, CG bench etc. switching every 3 mos or so. I’ll also add some heavy triples or singles in if I’m feeling good that particular day. Anyone else used anything like this?
[quote]chap_man32 wrote:
I’ve been using it for over two years now with great results. I’ve recently started rotating my main lifts every 3 months or so, which has really helped smash through some plateaus. For example, for the squat I’ll rotate low box squats, good mornings, back squats etc; for bench incline presses, floor press, board press, CG bench etc. switching every 3 mos or so. I’ll also add some heavy triples or singles in if I’m feeling good that particular day. Anyone else used anything like this?[/quote]
Pretty cool idea…so you are using the 5-3-1 percentages and sets/reps for your variation lifts?
I just started my 4th cycle of 5/3/1, and I have to admit I really like it. The first 3 cycles felt good and I was able to get all my reps for each cyccle. I did get nervous when I started my 4th cycle and did not get all 5 reps on my last bench set, only got 4 reps. I just hope I was having an off day.
Yes. I feel that this way works well if you already have a decent strength base (min 2x BW squat and DL, 1.5 BW bench, BW OH press). Similar to how the main lifts are rotated in conjugate training.
[quote]RoyFitz wrote:
I just started my 4th cycle of 5/3/1, and I have to admit I really like it. The first 3 cycles felt good and I was able to get all my reps for each cyccle. I did get nervous when I started my 4th cycle and did not get all 5 reps on my last bench set, only got 4 reps. I just hope I was having an off day.[/quote]
Next time start off lighter. My suggestion is to subtract 60 pounds off your training max for squats/deads and 30 for presses. That way you know you have 6 cycles before you start getting into numbers you haven’t done before, and with that long to build up, you’ll crush your previous numbers.
[quote]Chris87 wrote:
Next time start off lighter. My suggestion is to subtract 60 pounds off your training max for squats/deads and 30 for presses. That way you know you have 6 cycles before you start getting into numbers you haven’t done before, and with that long to build up, you’ll crush your previous numbers.[/quote]
Thank you I really apreciate the advice, I’m not going to jump ship yet because my other lifts are coming along just fine. But if I find myself struggling the next 2 weeks I will definiitely make some changes. Thanks again!
Wendler suggests that if one of your lifts stalls, just reset your training max for that lift and keep progressing with the other ones. Sounds like you might benefit from doing this.
[quote]mattis wrote:
Wendler suggests that if one of your lifts stalls, just reset your training max for that lift and keep progressing with the other ones. Sounds like you might benefit from doing this.[/quote]
I actually did this last night, ended up dropping the weight 10lbs. Thanks
its one of the best, i havr run it since february, some days i go for dont feel like doin shit, and it works great, its been proven… the BBB is one of the toughest ive ever done esp when u get 5x10 at 80%