531 Progression

Bigger Stronger Leaner Powerlifting & Strength Sports
1

hey guys,
i 'm in my first Wendler’s 531 cycle, just finished week 3. My reps on the last set look kinda weird:
squat: 5+: 9, 3+: 10, 1+: 8
bench: 5+: 8, 3+: 6, 1+: 4
deadlift: 5+: 15, 3+: 13, 1+: 12
press: 5+: 12, 3+: 9, 1+: 9

So, Wendler suggests you should increase the squat and deadlift by 10 pounds and bench and deadlift by 5 pounds. Now i’m wondering, should i do it like that or should i increase the weight some more? Right before i started 531, i tested all my 1RMs by actually performing them, i did not calculate anything, so i don’t know what’s going on here, any suggestions would be appreciated!

2

Just do the 10/5 lb progression, don’t be impatient and try to rush it.

Why do you think the reps look weird? Looks fine to me. If you’re wondering about your squat, remember that you’re going to have good and bad days, and that progress isn’t always going to be consistent.

3

[quote]mr.sauerkraut wrote:
hey guys,
i 'm in my first Wendler’s 531 cycle, just finished week 3. My reps on the last set look kinda weird:
squat: 5+: 9, 3+: 10, 1+: 8
bench: 5+: 8, 3+: 6, 1+: 4
deadlift: 5+: 15, 3+: 13, 1+: 12
press: 5+: 12, 3+: 9, 1+: 9

So, Wendler suggests you should increase the squat and deadlift by 10 pounds and bench and deadlift by 5 pounds. Now i’m wondering, should i do it like that or should i increase the weight some more? Right before i started 531, i tested all my 1RMs by actually performing them, i did not calculate anything, so i don’t know what’s going on here, any suggestions would be appreciated![/quote]

Your question is should you follow the program or not follow it?

Follow it.

4

[quote]mr.sauerkraut wrote:
hey guys,
i 'm in my first Wendler’s 531 cycle, just finished week 3. My reps on the last set look kinda weird:
squat: 5+: 9, 3+: 10, 1+: 8
bench: 5+: 8, 3+: 6, 1+: 4
deadlift: 5+: 15, 3+: 13, 1+: 12
press: 5+: 12, 3+: 9, 1+: 9
[/quote]

I am on the ass end of my third cycle in 5/3/1. I have no other experience with it, just this one cycle so far. Far from an expert on the matter.

That disclaimer said, do as the program states, add 10 to deads and squats, and 5 to your presses.

I was asking the same rep questions at the end of my first cycle, it falls into place really well.

If anything, it would seem your deadlift reps are a bit on the high side, if that continues into cycle 2, maybe just add an additional 10 lbs to your calculation on them, if you see fit… The other reps, seem fine to me… but… if your fine with the higher reps… no reason at all to modify.

Bench press was low in cycle one for me, but by cycle 3 I’ve increased my weight and reps, across the board… in case your concerned about your lower reps in BP.

Stick with the program and modify accordingly, if you see the need.

1 cycle however, seems a bit early to start modifying.

Don’t fall prey to the mindset that all your rep ranges for all 4 exercises, need to be lined up.

5

Still on pace…Slowly progress…If you cannot get the 5/3/1 then recycle but continue the course until then

6

Just to echo what the others are saying, stick to the program as written.

I did the same thing the first time I ran 5/3/1 and was increasing the weights by 15-20lbs on lifts that I felt were “too easy”. While it was nice to get into the heavy stuff quicker all it did was speed up the eventual wall that you will hit with the program. After hitting that wall I took a few months off from it then ran it again, sticking to the letter that time. The result: continuous gains for 8 full cycles before I saw my first missed lift. It’s a great program and it produces results, but you have to stick to it.

7

ok, i will stick to it, thanks!

8

Yes you are smarter than Jim Wendler after your first cycle of 531. I think you should add as much weight as you can. Wendler is an idiot and has no idea how to lift for the long haul.

1 Like
9

depends on your genetics OP, everyone is super different

10

You’re getting more reps than required. Where is the complaint?
Keep it rolling slowly. Eventually you will get into heavy weights that push you. Enjoy it while it lasts.

11

I wanted to ask this instead of starting a thread.

Has anyone modified 5/3/1 so as to add weight weekly to one main lift?

I’ve been VERY happy with how my deadlift, row, overhead press have been progressing. But my squat sucks bad. I want to get strong on my squat quickly (by adding weight to my training max weekly if possible) while progressing monthly on the rest of the lifts. I just don’t really know how to go about doing it (or if it’d be wise).

12

[quote]forbes wrote:
I wanted to ask this instead of starting a thread.

Has anyone modified 5/3/1 so as to add weight weekly to one main lift?

I’ve been VERY happy with how my deadlift, row, overhead press have been progressing. But my squat sucks bad. I want to get strong on my squat quickly (by adding weight to my training max weekly if possible) while progressing monthly on the rest of the lifts. I just don’t really know how to go about doing it (or if it’d be wise). [/quote]

No. Powerlifting is an investment of years, not weeks. There is a reason the greats are all older.

13

[quote]forbes wrote:
I wanted to ask this instead of starting a thread.

Has anyone modified 5/3/1 so as to add weight weekly to one main lift?

I’ve been VERY happy with how my deadlift, row, overhead press have been progressing. But my squat sucks bad. I want to get strong on my squat quickly (by adding weight to my training max weekly if possible) while progressing monthly on the rest of the lifts. I just don’t really know how to go about doing it (or if it’d be wise). [/quote]

That would probably just make you stall more quickly. Do squats as assistance exercise on deadlift day, so you squat 2 times a week. I do heavy front squats after deadlifts and I’m satisfied with the progression on my squat. However what works for one may not work for everyone, and I don’t know what weight you are squatting.

14

Matias is absolutely right about that most likely making you stall more quickly. I also do front squats after deadlifts, and it works well for me. I don’t know if you’re using low bar, but another suggestion is to do high bar for several cycles and see what happens. Doing that worked wonders for me. And lastly, make sure your technique is sound. I know that was a reason why my squat was looking like a roller coaster for a while too.