Note: I designed this for me and my athletes. We’ve been doing the traditional 5/3/1 for almost a year consistently. We were usually unable to add 5lbs to upper body lifts & 10lbs to lower body lifts monthly. I blame it on our conditioning. This puts us back on track and has been for a solid 4 months. If you include MetCons in your programming regularly i would recommend trying this. If you are solely looking for strength gains i suggest you follow the original 5/3/1 program.
Note: I designed this for me and my athletes. We’ve been doing the traditional 5/3/1 for almost a year consistently. We were usually unable to add 5lbs to upper body lifts & 10lbs to lower body lifts monthly. I blame it on our conditioning. This puts us back on track and has been for a solid 4 months. If you include MetCons in your programming regularly i would recommend trying this. If you are solely looking for strength gains i suggest you follow the original 5/3/1 program. [/quote]
What do you mean “you blame it on your conditioning”?
So conditioning is your problem, and instead of trying to increase conditioning or add in some extra work, you blame the program and change it around? How about you just try to increase your athletes’ conditioning?
I took his statement to mean he and his athletes were conditioning hard which impacted their ability to add weight monthly, not that their conditioning was poor.
[quote]kghof wrote:
I took his statement to mean he and his athletes were conditioning hard which impacted their ability to add weight monthly, not that their conditioning was poor.[/quote]
Maybe your right. I still don’t get him though. Are they doing so much conditioning that it is hampering their lifts or they are such highly conditioned specimens that their body needs more volume than all the regular humans that do 5/3/1. It also doesn’t seem like a 5/3/1 tweak, it seems completely different and contrary to the point of the program.
OP’s claim is that he and his athletes are so well conditioned that the original 5/3/1 program doesn’t elicit gains. While this seems like CrossFit douchebaggery, it’s probably possible on some level and he says this new program has been working. So there’s not much to argue about, given there’s no real way to determine whether it’s true that they’re ridiculously conditioned, or if they just do too much conditioning, and the new percentages are only working because it’s only been a short time.
This is not 5/3/1 nor is it a ‘tweak’. Stop calling it that.
As a rep scheme it looks interesting. What sort of strength levels are the people using it at?
Please clarify the conditioning remark. Are you saying that you do a lot of conditioning work, your athletes have poor conditioning or that they have very good conditioning?
Sorry for the confusion. We are Competitive CrossFitters, (Please note, we are not typical (skinny/weak/paleo dieting/ running our dick off douche bag CrossFitters, I don’t have a better word to describe us yet, therefore i use “athletes”) We conditions very regularly and at an extremely high intensity. To the best of my knowledge, it is why we havent seen the typical gains from the 5/3/1.
With that being said, we are all very strong, eat a lot (not paleo), and sleep 9hours a night on average (well at leeast i do). It has only been 4 months, but it seems to work alot better for us. And i will keep you guys posted, Thanks for reading
[quote]whitfit wrote:
Sorry for the confusion. We are Competitive CrossFitters, (Please note, we are not typical (skinny/weak/paleo dieting/ running our dick off douche bag CrossFitters, I don’t have a better word to describe us yet, therefore i use “athletes”) We conditions very regularly and at an extremely high intensity. To the best of my knowledge, it is why we havent seen the typical gains from the 5/3/1.
With that being said, we are all very strong, eat a lot (not paleo), and sleep 9hours a night on average (well at leeast i do). It has only been 4 months, but it seems to work alot better for us. And i will keep you guys posted, Thanks for reading [/quote]
What I don’t understand is, if the reason you weren’t seeing gains because of the amount of conditioning work you perform, how would increasing volume, and basically eliminating the deload week possibly help? It seems to me that it would do the opposite.
[quote]whitfit wrote:
Sorry for the confusion. We are Competitive CrossFitters, (Please note, we are not typical (skinny/weak/paleo dieting/ running our dick off douche bag CrossFitters, I don’t have a better word to describe us yet, therefore i use “athletes”) We conditions very regularly and at an extremely high intensity. To the best of my knowledge, it is why we havent seen the typical gains from the 5/3/1.
With that being said, we are all very strong, eat a lot (not paleo), and sleep 9hours a night on average (well at leeast i do). It has only been 4 months, but it seems to work alot better for us. And i will keep you guys posted, Thanks for reading [/quote]
What I don’t understand is, if the reason you weren’t seeing gains because of the amount of conditioning work you perform, how would increasing volume, and basically eliminating the deload week possibly help? It seems to me that it would do the opposite.[/quote]
Did you actually take 90% of your real maxes to calculate the training max, as required? Regardless of how much conditioning or other bullshit oyu are doing, if you are starting at 90% of your actual max, you shouldn’t be getting close ot failure for MONTHS unless you are just getting weak as piss, at that point, what is the use?
I’m with the “how does adding mroe volume and not deloading help strength gains?” crowd. That doesn’t make sense.
What assistance work were you doing after the main lifts and before the WOD? bdocksaints is right, just do the main lift then your WOD.
How often did you go for PR’s using the original program? When I used 5/3/1 in the past, I found that going for PR attempts every workout was doable for the first couple months but after that I basically did the minimum prescribed reps every two consecutive workout days and attempted a PR on the third day.
That would mean I that I attempted PRs for each lift once every cycle. That helped me recover since I was still getting used to lifting four times a week. I started back on the 5/3/1 program and will try this for at least a few months since it has worked in the past.
I don’t get the basic premise of the thread. If you do so much conditioning that you can’t even do the 5/3/1 exercises to full effect, whats the point of doing 5/3/1? I mean even the “I’m not doing jack shit” template just has the 5/3/1 sets and thats it. Seeing as how that is “too much” for these ridiculously well conditioned athletes, I don’t see how tweaking it (and adding more) is going to make it better.