I’m currently running 5/3/1 I’m on my 3rd cycle. I feel like muscle memory from my past lifitng days is causing me to outgrow my original weight input and now I’m hitting reps for 10+ on my max week. I feel like I could make faster weight gains following a program that’s suited for that.
I remember the first routine I ever followed. There was a pyramid table on the wall of my high school gym. I followed it and made decent gains. I forgot the exact rep scheme but it was something like 8 / 6 / 3 / 1 / 6. Basically 3 working sets, 1 top set, and a back off set within it’s proper % range of the top set… then followed by accessory lifts.
I was thinking
75% - 8
80% - 6
90% - 3
95% - 1
80% - 6
I’m also thinking of running SPBR which is a program that’s based off following a straight set and adding 5-10 lbs till failure then deloading?
Does anyone have any opinions on what’s based for me?
Man, good luck in this thread.
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OK…first…serious question…is English your first language?
I’d put this question into beginners or bigger, stronger, leaner.
This question pretty much has zero to do with 5/3/1 other than you happen to be running something like it now.
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So, essentially a “631” followed by sets of 6 at SSL? I like it. I like it a lot.
If you are hitting 10+ reps and “outgrowing” the program that means it’s working very well. Why would you change it?
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Try it and find out, but its not 5/3/1 is it?
Could be better than 5/3/1 but its probably not going to be as good. Only way to know is to run it and Im guessing no one here has so no one knows.
8/6/3/1/6 … definitely dosent roll of the tongue like 5/3/1 though does it!
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Keep rolling with the high rep prs and low training maxes, you’ll be surprised how long you can milk progress out of that. Long term and steady progress is the goal, which you’re perfectly setup for right now with where you are in the program.
Damn near anything can work with effort and consistency but you’d be better off with that than what you suggested. (Giving the guy a break as current forum dumbass du jour has given me perspective).
Sounds more like a max effort program without using variation lifts. Remember that high school lifters are often true beginners and nearly everything works for them. They also are not lifting enough weight to have the work 90%+ to destroy gains. Couple that with prime time testosterone production and you get the results for that scenario.
Older guys lifting more weight and training age have different needs…
Just stay the course, the reps on your 1+ set will go down. Follow a known template and the procedures. When your below 5 reps on 1+ then you need to revaluate.
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You should look at doing the 5x5 training if you want to max your strength again then once you hit a plateau on that then go back to 5/3/1 for your programming. I did that at the start of the year after 18 month away from training and now I’m back doing 5/3/1
Doesn’t look bad to me. Don’t call it 531 though. This is just me but if I were doing this I wouldn’t give that last set a number. I’d load up 80% and give it hell. Give it a go, it’s not so bad. I don’t know what you’re doing for assistance but don’t get crazy. You’ll do well to make sure you recover “easily” from your big lifts.
PS. Listen to @strongmangoals this is in the wrong place. I’d also recommend Thibs forum. He usually very generous in his time towards quality responses
Cheers
I have to say. I’m absolutely shocked this guy didn’t get his ass reamed. Good job guys.
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There weren’t enough of us to do the whole duck tape him to some other dudes thing so he got lucky.
You guys are right. I should just stick to 5/3/1. Once in a while my mind starts to wander and it’s not to have people tell me to stick to what works. Consistency makes me strong. Changing my program every week does not.
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