I have and still am using 5/3/1, and love it. I love lifting heavy and this program does just that. I do however and one extra rep on the big exersizes i that what ever my true 1 rpm is and add 10% do static hold for 5 to 10 sec.s. Strength really goes through the roof. When it comes to 5/3/1 or any program that is set up on low rep range, remember if you wanted to lift light, stay home and lift soup cans.
FarmerBrett, where do you get your sports science info?
There can only be so many places you’ll have learned your stuff in Wales…
[quote]RTJenforcer wrote:
FarmerBrett, where do you get your sports science info?
There can only be so many places you’ll have learned your stuff in Wales…[/quote]
I’ve only lived in Wales for ten years RT.
Did my qualifications 20+ years ago in Loughborough.
[quote]DJHT wrote:
Lets Pray[/quote]
LoL , But no I just want to see What all the new stuff Wendler has come up with from all input hes been getting from other since 5/3/1 Version 1.0 .
[quote]bulldog9899 wrote:
[quote]DJHT wrote:
Lets Pray[/quote]
LoL , But no I just want to see What all the new stuff Wendler has come up with from all input hes been getting from other since 5/3/1 Version 1.0 .[/quote]
Im right there with you man. My next cycle I flipped the 3 and the 5. So now I am doing the 3/5/1 cycle. 
[quote]FarmerBrett wrote:
[quote]RTJenforcer wrote:
FarmerBrett, where do you get your sports science info?
There can only be so many places you’ll have learned your stuff in Wales…[/quote]
I’ve only lived in Wales for ten years RT.
Did my qualifications 20+ years ago in Loughborough.[/quote]
Ah ok, I probably don’t know you then! Some of the comments you made just reminded me of similar things friends in the sports science world have said, I thought you might have been one of them
[quote]DJHT wrote:
[quote]bulldog9899 wrote:
[quote]DJHT wrote:
Lets Pray[/quote]
LoL , But no I just want to see What all the new stuff Wendler has come up with from all input hes been getting from other since 5/3/1 Version 1.0 .[/quote]
Im right there with you man. My next cycle I flipped the 3 and the 5. So now I am doing the 3/5/1 cycle. [/quote]
I think I am going to do the same. I want better performance in week 3 and I’m curious if reducing the effort in week 2 will help.
[quote]giterdone wrote:
[quote]DJHT wrote:
[quote]bulldog9899 wrote:
[quote]DJHT wrote:
Lets Pray[/quote]
LoL , But no I just want to see What all the new stuff Wendler has come up with from all input hes been getting from other since 5/3/1 Version 1.0 .[/quote]
Im right there with you man. My next cycle I flipped the 3 and the 5. So now I am doing the 3/5/1 cycle. [/quote]
I think I am going to do the same. I want better performance in week 3 and I’m curious if reducing the effort in week 2 will help.[/quote]
Jim had said that in the last article, flipping the 3 and 5 week and adding some singles. Truefully the triple week has always been my favorite week for some reason.
[quote]DJHT wrote:
[quote]giterdone wrote:
[quote]DJHT wrote:
[quote]bulldog9899 wrote:
[quote]DJHT wrote:
Lets Pray[/quote]
LoL , But no I just want to see What all the new stuff Wendler has come up with from all input hes been getting from other since 5/3/1 Version 1.0 .[/quote]
Im right there with you man. My next cycle I flipped the 3 and the 5. So now I am doing the 3/5/1 cycle. [/quote]
I think I am going to do the same. I want better performance in week 3 and I’m curious if reducing the effort in week 2 will help.[/quote]
Jim had said that in the last article, flipping the 3 and 5 week and adding some singles. Truefully the triple week has always been my favorite week for some reason. [/quote]
I’m going to skip the singles for a cycle and see happens. So, week 1 (triples) is going all out on my last set, week 2 is just hitting prescribed reps of 5 and week 3 is doing 5/3/1.
[quote]giterdone wrote:
[quote]DJHT wrote:
[quote]giterdone wrote:
[quote]DJHT wrote:
[quote]bulldog9899 wrote:
[quote]DJHT wrote:
Lets Pray[/quote]
LoL , But no I just want to see What all the new stuff Wendler has come up with from all input hes been getting from other since 5/3/1 Version 1.0 .[/quote]
Im right there with you man. My next cycle I flipped the 3 and the 5. So now I am doing the 3/5/1 cycle. [/quote]
I think I am going to do the same. I want better performance in week 3 and I’m curious if reducing the effort in week 2 will help.[/quote]
Jim had said that in the last article, flipping the 3 and 5 week and adding some singles. Truefully the triple week has always been my favorite week for some reason. [/quote]
I’m going to skip the singles for a cycle and see happens. So, week 1 (triples) is going all out on my last set, week 2 is just hitting prescribed reps of 5 and week 3 is doing 5/3/1.[/quote]
well last night I went ahead and played with the newer version. Going on what little information is out right now ( come on Wendler release the book ! I want to see what your lab rats have found out). starting the cycle with 3x3 then add two singles but keep it sane and only went up buy 10 lbs for the singles. I prefer doing a few singles over going for a rep Pr. But the only thing I can see with this new approach is your going to get a few people who are going to get caught up in maxing out every other week. needless to say anyone using Version 2.0 is going to have to very disciplined and not let there ego get in the way.
[quote]bulldog9899 wrote:
[quote]giterdone wrote:
[quote]DJHT wrote:
[quote]giterdone wrote:
[quote]DJHT wrote:
[quote]bulldog9899 wrote:
[quote]DJHT wrote:
Lets Pray[/quote]
LoL , But no I just want to see What all the new stuff Wendler has come up with from all input hes been getting from other since 5/3/1 Version 1.0 .[/quote]
Im right there with you man. My next cycle I flipped the 3 and the 5. So now I am doing the 3/5/1 cycle. [/quote]
I think I am going to do the same. I want better performance in week 3 and I’m curious if reducing the effort in week 2 will help.[/quote]
Jim had said that in the last article, flipping the 3 and 5 week and adding some singles. Truefully the triple week has always been my favorite week for some reason. [/quote]
I’m going to skip the singles for a cycle and see happens. So, week 1 (triples) is going all out on my last set, week 2 is just hitting prescribed reps of 5 and week 3 is doing 5/3/1.[/quote]
well last night I went ahead and played with the newer version. Going on what little information is out right now ( come on Wendler release the book ! I want to see what your lab rats have found out). starting the cycle with 3x3 then add two singles but keep it sane and only went up buy 10 lbs for the singles. I prefer doing a few singles over going for a rep Pr. But the only thing I can see with this new approach is your going to get a few people who are going to get caught up in maxing out every other week. needless to say anyone using Version 2.0 is going to have to very disciplined and not let there ego get in the way.[/quote]
Yea I was thinking the same thing, if I had more sleep last night and felt better today would have done that with DL. Going to have to try to stay sane and under control.
[quote]DJHT wrote:
[quote]bulldog9899 wrote:
[quote]giterdone wrote:
[quote]DJHT wrote:
[quote]giterdone wrote:
[quote]DJHT wrote:
[quote]bulldog9899 wrote:
[quote]DJHT wrote:
Lets Pray[/quote]
LoL , But no I just want to see What all the new stuff Wendler has come up with from all input hes been getting from other since 5/3/1 Version 1.0 .[/quote]
Im right there with you man. My next cycle I flipped the 3 and the 5. So now I am doing the 3/5/1 cycle. [/quote]
I think I am going to do the same. I want better performance in week 3 and I’m curious if reducing the effort in week 2 will help.[/quote]
Jim had said that in the last article, flipping the 3 and 5 week and adding some singles. Truefully the triple week has always been my favorite week for some reason. [/quote]
I’m going to skip the singles for a cycle and see happens. So, week 1 (triples) is going all out on my last set, week 2 is just hitting prescribed reps of 5 and week 3 is doing 5/3/1.[/quote]
well last night I went ahead and played with the newer version. Going on what little information is out right now ( come on Wendler release the book ! I want to see what your lab rats have found out). starting the cycle with 3x3 then add two singles but keep it sane and only went up buy 10 lbs for the singles. I prefer doing a few singles over going for a rep Pr. But the only thing I can see with this new approach is your going to get a few people who are going to get caught up in maxing out every other week. needless to say anyone using Version 2.0 is going to have to very disciplined and not let there ego get in the way.[/quote]
Yea I was thinking the same thing, if I had more sleep last night and felt better today would have done that with DL. Going to have to try to stay sane and under control. [/quote]
Im not going to lie about it . Adding just two extra singles was a shock to the system. But with doing 3 x 5 week without going for a RPR will allow for a little extra recovery in the cycle. But I think you might have mention this in one of the post above (YES!,Im to lazy to look) ? like I mentioned above . When guys start training with singles they tend to forget to train and end up “testing” if you know what I mean?
[quote]bulldog9899 wrote:
[quote]DJHT wrote:
[quote]bulldog9899 wrote:
[quote]giterdone wrote:
[quote]DJHT wrote:
[quote]giterdone wrote:
[quote]DJHT wrote:
[quote]bulldog9899 wrote:
[quote]DJHT wrote:
Lets Pray[/quote]
LoL , But no I just want to see What all the new stuff Wendler has come up with from all input hes been getting from other since 5/3/1 Version 1.0 .[/quote]
Im right there with you man. My next cycle I flipped the 3 and the 5. So now I am doing the 3/5/1 cycle. [/quote]
I think I am going to do the same. I want better performance in week 3 and I’m curious if reducing the effort in week 2 will help.[/quote]
Jim had said that in the last article, flipping the 3 and 5 week and adding some singles. Truefully the triple week has always been my favorite week for some reason. [/quote]
I’m going to skip the singles for a cycle and see happens. So, week 1 (triples) is going all out on my last set, week 2 is just hitting prescribed reps of 5 and week 3 is doing 5/3/1.[/quote]
well last night I went ahead and played with the newer version. Going on what little information is out right now ( come on Wendler release the book ! I want to see what your lab rats have found out). starting the cycle with 3x3 then add two singles but keep it sane and only went up buy 10 lbs for the singles. I prefer doing a few singles over going for a rep Pr. But the only thing I can see with this new approach is your going to get a few people who are going to get caught up in maxing out every other week. needless to say anyone using Version 2.0 is going to have to very disciplined and not let there ego get in the way.[/quote]
Yea I was thinking the same thing, if I had more sleep last night and felt better today would have done that with DL. Going to have to try to stay sane and under control. [/quote]
Im not going to lie about it . Adding just two extra singles was a shock to the system. But with doing 3 x 5 week without going for a RPR will allow for a little extra recovery in the cycle. But I think you might have mention this in one of the post above (YES!,Im to lazy to look) ? like I mentioned above . When guys start training with singles they tend to forget to train and end up “testing” if you know what I mean?[/quote]
Testing…that sounds like me. That was one of the reasons I started 5/3/1 in the first place; to help me avoid maxing too often. That’s why I’m doing 3/5/1 without adding in the singles…if I can resist the urge.
[quote]giterdone wrote:
[quote]bulldog9899 wrote:
[quote]DJHT wrote:
[quote]bulldog9899 wrote:
[quote]giterdone wrote:
[quote]DJHT wrote:
[quote]giterdone wrote:
[quote]DJHT wrote:
[quote]bulldog9899 wrote:
[quote]DJHT wrote:
Lets Pray[/quote]
LoL , But no I just want to see What all the new stuff Wendler has come up with from all input hes been getting from other since 5/3/1 Version 1.0 .[/quote]
Im right there with you man. My next cycle I flipped the 3 and the 5. So now I am doing the 3/5/1 cycle. [/quote]
I think I am going to do the same. I want better performance in week 3 and I’m curious if reducing the effort in week 2 will help.[/quote]
Jim had said that in the last article, flipping the 3 and 5 week and adding some singles. Truefully the triple week has always been my favorite week for some reason. [/quote]
I’m going to skip the singles for a cycle and see happens. So, week 1 (triples) is going all out on my last set, week 2 is just hitting prescribed reps of 5 and week 3 is doing 5/3/1.[/quote]
well last night I went ahead and played with the newer version. Going on what little information is out right now ( come on Wendler release the book ! I want to see what your lab rats have found out). starting the cycle with 3x3 then add two singles but keep it sane and only went up buy 10 lbs for the singles. I prefer doing a few singles over going for a rep Pr. But the only thing I can see with this new approach is your going to get a few people who are going to get caught up in maxing out every other week. needless to say anyone using Version 2.0 is going to have to very disciplined and not let there ego get in the way.[/quote]
Yea I was thinking the same thing, if I had more sleep last night and felt better today would have done that with DL. Going to have to try to stay sane and under control. [/quote]
Im not going to lie about it . Adding just two extra singles was a shock to the system. But with doing 3 x 5 week without going for a RPR will allow for a little extra recovery in the cycle. But I think you might have mention this in one of the post above (YES!,Im to lazy to look) ? like I mentioned above . When guys start training with singles they tend to forget to train and end up “testing” if you know what I mean?[/quote]
Testing…that sounds like me. That was one of the reasons I started 5/3/1 in the first place; to help me avoid maxing too often. That’s why I’m doing 3/5/1 without adding in the singles…if I can resist the urge.[/quote]
Serious question, 3/5/1 (this is new wording that I will use) on the 3/1 weeks what about a rotation of doing singles for just one of the lifts. Would this be over doing it? Like this rotation I added just one single on the DL so next week normal status quo then the following 1+ week doing singles on DL only. Then next rotation adding singles say on Military then the next rotation doing it on Squats then next Bench. You know rotating upper and lower body singles per rotation? What do yall think.
[quote]DJHT wrote:
[quote]giterdone wrote:
[quote]bulldog9899 wrote:
[quote]DJHT wrote:
[quote]bulldog9899 wrote:
[quote]giterdone wrote:
[quote]DJHT wrote:
[quote]giterdone wrote:
[quote]DJHT wrote:
[quote]bulldog9899 wrote:
[quote]DJHT wrote:
Lets Pray[/quote]
LoL , But no I just want to see What all the new stuff Wendler has come up with from all input hes been getting from other since 5/3/1 Version 1.0 .[/quote]
Im right there with you man. My next cycle I flipped the 3 and the 5. So now I am doing the 3/5/1 cycle. [/quote]
I think I am going to do the same. I want better performance in week 3 and I’m curious if reducing the effort in week 2 will help.[/quote]
Jim had said that in the last article, flipping the 3 and 5 week and adding some singles. Truefully the triple week has always been my favorite week for some reason. [/quote]
I’m going to skip the singles for a cycle and see happens. So, week 1 (triples) is going all out on my last set, week 2 is just hitting prescribed reps of 5 and week 3 is doing 5/3/1.[/quote]
well last night I went ahead and played with the newer version. Going on what little information is out right now ( come on Wendler release the book ! I want to see what your lab rats have found out). starting the cycle with 3x3 then add two singles but keep it sane and only went up buy 10 lbs for the singles. I prefer doing a few singles over going for a rep Pr. But the only thing I can see with this new approach is your going to get a few people who are going to get caught up in maxing out every other week. needless to say anyone using Version 2.0 is going to have to very disciplined and not let there ego get in the way.[/quote]
Yea I was thinking the same thing, if I had more sleep last night and felt better today would have done that with DL. Going to have to try to stay sane and under control. [/quote]
Im not going to lie about it . Adding just two extra singles was a shock to the system. But with doing 3 x 5 week without going for a RPR will allow for a little extra recovery in the cycle. But I think you might have mention this in one of the post above (YES!,Im to lazy to look) ? like I mentioned above . When guys start training with singles they tend to forget to train and end up “testing” if you know what I mean?[/quote]
Testing…that sounds like me. That was one of the reasons I started 5/3/1 in the first place; to help me avoid maxing too often. That’s why I’m doing 3/5/1 without adding in the singles…if I can resist the urge.[/quote]
Serious question, 3/5/1 (this is new wording that I will use) on the 3/1 weeks what about a rotation of doing singles for just one of the lifts. Would this be over doing it? Like this rotation I added just one single on the DL so next week normal status quo then the following 1+ week doing singles on DL only. Then next rotation adding singles say on Military then the next rotation doing it on Squats then next Bench. You know rotating upper and lower body singles per rotation? What do yall think. [/quote]
For me, I don’t know if it would be the frequency of singles that would be the problem so much as the weight used. To keep from “testing” I might do something like adding 5% to the last set working weight. So, for DL it might be 405 x 5 and 425 x 1. Or, it could be as simple as 5lbs for OHP, 10lbs for bench and 20 for lower.
But, rotating the lifts done with singles or just doing singles on one of the weeks might be necessary too.
I’ve been doing a few singles on 5/3/1 for a long time and generally set my heaviest single at 90% of my known max. I don’t always go to 90% but I try not to go above it, because that feels like testing.
i am finishing up my 3rd week (1st cycle) of 5/3/1. it has become quite evident that i am capable of lifting heavier weights than i thought. pretty much everything feels like a warm up until the last set for me. i have set rep prs in every lift in my first 3 weeks. i am certain that this is mainly because i was doing more volume before.
i am also putting more weight on the bar now than ever before. i will say that i go into every work out looking forward to seeing what i can do on that one all out set. if anything it is great to try something new after a year and a half of my own bullshit pussified routine. i plan to follow 5/3/1 to a tee and see where it takes me…still lurking.
[quote]wasBr0k3n wrote:
i am finishing up my 3rd week (1st cycle) of 5/3/1. it has become quite evident that i am capable of lifting heavier weights than i thought. pretty much everything feels like a warm up until the last set for me. i have set rep prs in every lift in my first 3 weeks. i am certain that this is mainly because i was doing more volume before.
i am also putting more weight on the bar now than ever before. i will say that i go into every work out looking forward to seeing what i can do on that one all out set. if anything it is great to try something new after a year and a half of my own bullshit pussified routine. i plan to follow 5/3/1 to a tee and see where it takes me…still lurking.[/quote]
Sorry to burst your bubble, but you should be breaking PR’s every workout because if you’re following it properly you based your poundages on 90% of your maxes!!
i have followed the protocol and based my poundages on 90 percent of my 1 rep maxes. i have never tried for 1 rep maxes in all the years i have been lifting, so these are based upon theoreticals using rep maxes to generate 1rm. i have broken/set prs almost every work out. on the 5/3/1 days (week 3) i am using more weight than i have ever used.
[quote]wasBr0k3n wrote:
i have followed the protocol and based my poundages on 90 percent of my 1 rep maxes. i have never tried for 1 rep maxes in all the years i have been lifting, so these are based upon theoreticals using rep maxes to generate 1rm. i have broken/set prs almost every work out. on the 5/3/1 days (week 3) i am using more weight than i have ever used.[/quote]
Using more weight than you have ever handled after only three weeks?
I’ve heard some claims for 5/3/1 but that has to be the biggest.
Sounds to me like your percentages are taken from maxes that are way too low.