5/3/1 Protocol

Training Powerlifting
1

5/3/1 Protocol

Very simple, friend passed it on to me one day and I thought I’d share. Its fun and pretty damn challenging; (I’m not sure if anyone has posted something similar but I couldn’t find anything on search engine)

Choose 3 exercises that are slightly related to each other Eg.

Military Press + Incline Bench + Flat Bench
or
Single Bulgarian Split Squat + Front Squat + Back Squat

So let’s say that were going to do the first one;
Example: Im gonna use kg as Im from Oz

50kg Military Press(MP) - 5 reps go straight to say
75kg Incline Bench (IP) - 5 reps then go straight to say
100kg Flat Bench (FP) - 5 Reps
Now add more weight (your rest is the time it takes to get set up):
55kg MP - 3 reps
85kg IP - 3 reps
105kg FP - 3 reps
Add more weight again (again your set up time is your rest time)
65kg MP - 1 rep
90kg IP - 1 rep
110kg FP - 1 rep

And your done.

That was just an example but it’s good to plan ahead if you give it a go. Have fun

Also here is a PDF. that was also given to me, just some pages on exercise selection etc.

Cheers

2

The pdf. obviously didn’t work.
Sorry. I’ll find out how I can upload it.

3

There is already a thread on 5/3/1 in the Strength forum.

4

We already have a rather large thread on 5/3/1.

http://www.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_strength/wendler_531_program

5

[quote]Nate Dogg wrote:
There is already a thread on 5/3/1 in the Strength forum.[/quote]

beat me to it

6

Wow. Neither of you actually read his post.

To the OP, did your friend try the routine? How were his results?

7

[quote]lavi wrote:
Wow. Neither of you actually read his post.

To the OP, did your friend try the routine? How were his results?[/quote]

LOL

8

So its a short pyramid. I can see how the title is getting this program confused with Jim Wendler’s 5/3/1. Clearly they are not the same.

9

[quote]lavi wrote:
Wow. Neither of you actually read his post.

To the OP, did your friend try the routine? How were his results?[/quote]

He reckons his results were pretty good. He said that he was able to hit some PR’s over the course that he did it and I can second to that as well. In some movements a 10-20lb raise in weight.

Take the lower body approach for example:
Bulgarian split squat + front squat + back squat

because your following each exercise pretty much straight after one another, and your adding more weight you find yourself saying “aw hell, let’s give it a go” especially when your around the 3 and 1 rep part. I guess it fires you up a bit.

Im not sure about mass associated gains, but I guess that it all helps.

10

[quote]TheDudeAbides wrote:
So its a short pyramid. I can see how the title is getting this program confused with Jim Wendler’s 5/3/1. Clearly they are not the same.[/quote]

Yeh sorry about all the confusion. I didn’t know what else to call it.

11

This is how I add it to my training:

I like to work it around a 6 week cycle
Doing the 5/3/1 protocol every 2nd week. I work fulltime in demolition-scrap metal industry which requires frequent light to moderately heavy lifting, so its based around that.

Eg.

Weeks 1,3,5
Mon

  • Squat 8x3
  • Weighted Pulls 5x5
  • DB Incline Press 6x4

Wed

  • Power Clean 3x3
  • Bulgarian Split Squat 3x5
  • Upright Row 4x6
  • Weighted Dips 8x3

Fri

  • Sumo DL 5x3 1/1/1
  • Bent Row
  • Military Press

Weeks 2,4,6
Tues
5/3/1 protocol
1)Military Press + Incline Bench + Flat Bench
2)Single Bulgarian Split Squat + Front Squat + Back Squat

Fri
DL 8 sets of whatever
25-50 rep challenge: Do dips,chins continuously until reached over 25

(Note: sometimes i split the 5/3/1 protocol over 2 days. So it becomes Mon Wed Fri)