If any one is debating doing 5/3/1 , it works well for middle age lifters. I’ve been doing it for 2 years and have been making steady gains. I’ve added 110 lbs each to squat and DL. My 19th wave of 5/3/1 doing 2 days per week is the template currently. Squats, warmups then 280 x 5, 322 x 5, 365 x 5. joker set of 420 x 2. (PR for a double) Trap bar DL’s. 305 x 3, 352 x 3, 400 x 3. Squat machine in place SSB squat (knee was acting up) 2 x 10.
Nice progress! Up until mid week this week my log was called “531…epic!” I liked 531 a lot, but the volume is low in my opinion. I still use a lot of the principals from the program, but I found that doing some extra sets, like 5 3 1 1 3 5+ gets me the volume but doesn’t destroy me. I did 531 for most of last year and I really didn’t progress like I had in the past, but I have also had a struggle with squatting (which I am finally getting over) and switched from sumo to conventional DL.
Personally, I just think I gain more from volume than just the three working sets you get in 531, and I find high volume masochist programming like Sheiko more satisfying, but I’m an odd fellow anyways.
Where in CT are you? I think we’re up to 3 Nutmeg-ers now.
Thanks TheKraken. I’m in Vernon, and lift at LA fitness (seriously) in South windsor. I agree with You about the Volume generally. I respond well to low volume however though. Interestingly, Jim’s new book has a very similar version of 5/3/1 ,to what You were doing. Its the addition of Joker sets and doing “first set last” Those sets add heavy singles and and High rep sets to Your main movement, after You do the 3 Main sets. you may want to check it out. Where are You in CT?