Has anyone tried this?
Today I’m going to start a test with this cycle.
All done from a percentage of your 1 rep max
First week you do 5x5
The next week 4x4
Last week 3x3
Then start over (add weight aka increase the percentage)
Does this mean you are going to test your 1RMs before your first week or you are going to do a cycle of Test?
What percentage?
Nobody will be able to know if they have “tried this”, without more information on what you are referring to. 5/3/1 follows a 3 week cycle with increasing weights; familiarizing yourself with 5/3/1 would probably be worth your time.
5 3 1 is not the same. I have used it in the past. It has a 3x5+, 3x3+, 1x5,1x3,1x1+ and some use Joker sets.
I already have a solid idea of my 1 rep max. For the 5x5 I’m using 70%, for the 4x4 I’ll use 80% and on the 3x3 I’ll up it to 85-90%.
I was simply asking if anyone has used a similar rep,set scheme in a cycle form.
I am familiar with 5/3/1.
Ok, then what are you asking here?
But yes, linear periodization will work if done intelligently. Respectable coaches have recommended the same rep/set scheme.
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yeah pretty classic approach, works just fine
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That would make more sense if you were going to spend a month or so with each rep scheme and add a few pounds each week, working with 70% one week and then 90% two weeks later doesn’t sound like a good plan.
But doesnt the 5 3 1 have a similar approach, when concerning weight jumping? Your first week in your first & last set you’re using 65% of 1rpm, then 2 weeks later your first & last set jumps up 10%.
Going from 70 % to 85%, while lower the reps & sets shouldn’t matter that much, right?
But in 5/3/1 your numbers are based off of a training max so everything is light anyway. You can try this program if you want but I don’t like it and I wouldn’t do it. Significant changes in working weights from week to week usually don’t work too good.
Yea, it’s just a basic scheme of undulating intensity and volume from week to week. I would reconsider shooting above 85% of 1rm with no goal/competition in mind, unless you are technically proficient and just enjoy going that heavy. That’s a little too much volume for most ppl at 90%+ though. I would also consider undulating the intensities weekly per lift too, especially if you are considering running that scheme for some time with no competition in sight.
For ex…
Week1: squat@70%/bench@80%/DL@90%
Week2: squat@80%/bench@90%/DL@70%
Week3: squat@90%/bench@70%/DL@80%
The idea behind undulating intensity/volume is to curb fatigue and promote recovery. Similar scheme’s work extremely well for me and carry you a little longer in working with heavier intensities imo. I wouldn’t look forward to a 90% pulling session after squatting for 90% earlier in the week at all.
Short answer YES loved it.
I ran it a bit different and a longer strength block but I liked it. I also did 2 workouts in the same week…I think maybe even 3 of those once.
%s were all about 5% apart.
5x5
5x4
5x3
5x2
5x1@85-90%
Test
This is a better progression than what was posted by the OP, I would rather go with this.
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I like the following off season progression:
Squat
3 x 5 across starting at approximately 70%
3 x 5 ascending @ 70%, 73%, 76%
3 x 3 ascending @ 76%, 78%, 80%
3 x 2 ascending @ 82%, 84%, 86%
Add 5-10 lbs and repeat
Bench progression - 8,8,5,3 starting at 65%
DL progression - 3,3,2,1 starting at 75%
You would need to experiment for a few cycles to find out which %'s to use
In my case volume proportion across the lifts would be DL-1, Squat-2, Bench-3