I’m new on this site so first I wish you all the best, and the site and forum are really great
And now, I have a question for Jim or anyone else who knows his program as well as he himself. I found out for his program few days ago and I give my best to find al about it but I’m still not sure am I understanding it right. So, we are taking 90% of our 1RM and than calculating percentages from that 90%:
WEEK 1
75% x 5
80% x 5
85% x 5+
WEEK 2
80% x 3
85% x 3
90% x 3+
WEEK 3
75% x 5
85% x 3
95% x 1+
WEEK 4
60% x 5
65% x 5
70% x 5
I started with this program today and I was doing bench press. My 1RM is 125kg so 90% is 112,5kg and from that there is:
75%(of 112.5kg)= 84,375 kg
80%(of 112.5kg)= 90 kg
85%(of 112.5kg)= 95,625 kg
etc…
So I done:
1.set 85kg x 5
2.set 90kg x 5
3.set 95kg x 16 and this is where I started to ask myself- AM I DOING RIGHT???
I read I should give al I have and so I did, but AM I WRONG SOMEWHERE if my final set is 16rep???
I would be really appreciated if someone could tell if I got this 5/3/1 program right or wrong
For the first few cycles, your final set will be high because you are not using your true 85 percent or 90 or 95. The point is building strength with higher rep ranges and as you do more and more cycles, the reps will get lower as you increase your maxes for each respective lift. You are on the right track.
Ok, thank you, it’s relief to know I was doing right
And some new question- I decide to do program like this:
WEEK 1
-Monday
Bench press 75% x 5, 80% x 5, 85% x 5+
Dumbbell chest press 5sets x 10
Dumbbell row 5sets x 10
Half squat 75% x 5, 80% x 5, 85% x 5+
Leg press 5sets x 10
Leg curl 5sets x 10
-Tuesday
Deadlift 75% x 5, 85% x 5, 85% x 5+
Good morning 5sets x 10
Hanging leg raise 5sets x 10+
Dip 5sets x 10
Chin up 5sets x 10
Standing barbell curls 5sets x 10
-Wednesday
REST
-Thursday
LIKE MONDAY
-Friday
LIKE TUESDAY
-Saturday
REST
-Sunday
REST
WEEK 2
Starting again using increased percentages like 5/3/1 procedure
WEEK 3
Starting again using increased percentages like 5/3/1 procedure
WEEK 4
Starting again using reduced percentages like 5/3/1 procedure
I want to know is this correct way to do program- I threw out military press because I don’t want to wipe out my shoulders like many other guys, and doing it now I already feel a little pain in my shoulders so I don’t want to get it worse.
And about this assistance exercises- what weight to use? I was using weights with I can do all 5sets x 10reps but that in my 5.set 10.rep is my max.
You should only be doing each main lift once a week. With your set-up you are doing SQ,BP, and DL twice a week. This will be way too much. If you want to do four sessions a week, do M-SQ, Tu-BP, Th-DL, Fri-upper body assistance work.
For the assistance work, just pick a weight you can do 5 sets of 10 with that requires some work, but doesn’t take an all-out effort to complete the sets. If a certain weight starts getting easier, then add 5 or 10 lbs. The whole point of assistance work on this program is to simply get some work in, so keep it simple and don’t kill yourself.
I’ll do this way this week to try it but I think it won’t be problem even in 3. week because I’m used on hard training 4 times a week. Till now I was training 4 times a week (Mon,Tue,Thu,Fri) doing 4 exercises by training each 6sets x 5+ reps with weight where my max was 6.rep, for example bench press:
3sets x 110kg x 5+
2sets x 105kg x 5+
1superset starting with 100kg x 5+ and reducing every next set for 20kg
I agree with SRS2000, you’re going through too fast. You’d go through a cycle every 2 weeks. You may be able to handle that at first with these weights, but in later cycles you probably won’t be able to keep up with the program. Remember, strength is a marathon, not a sprint. Slow, steady progression is what is being advocated in 5/3/1.
[quote]TisDrew wrote:
I agree with SRS2000, you’re going through too fast. You’d go through a cycle every 2 weeks. You may be able to handle that at first with these weights, but in later cycles you probably won’t be able to keep up with the program. Remember, strength is a marathon, not a sprint. Slow, steady progression is what is being advocated in 5/3/1.[/quote]
What TisDrew said. You have to think about who wrote it, and the many who have succeeded doing it the way it was written. Do you know something better?
PS: IME Military Press help keeping shoulders healthy…and I’ve gone through a good bunch of troubles with my left shoulder, BEFORE incorporating a good deal of MP and row.
You were right- it’s a killing myself to train as I wanted, I realized it this morning- I was “dead body”. So from now on I would do as it’s written and as you said:
WEEK 2
Starting again using increased percentages like 5/3/1 procedure
WEEK 3
Starting again using increased percentages like 5/3/1 procedure
WEEK 4
Starting again using reduced percentages like 5/3/1 procedure
And, is there percentage of increasing weight for every new cycle (after every 4 weeks) or just 5lbs for BP and MP and 10lbs for HS and DL (in my case 2.27kg and 4.5 kg)
[quote]KIPO wrote:
You were right- it’s a killing myself to train as I wanted, I realized it this morning- I was “dead body”. So from now on I would do as it’s written and as you said:
WEEK 2
Starting again using increased percentages like 5/3/1 procedure
WEEK 3
Starting again using increased percentages like 5/3/1 procedure
WEEK 4
Starting again using reduced percentages like 5/3/1 procedure
And, is there percentage of increasing weight for every new cycle (after every 4 weeks) or just 5lbs for BP and MP and 10lbs for HS and DL (in my case 2.27kg and 4.5 kg)
Thank you all guys, you really helped me a lot :)[/quote]
Why are you resetting each week? Do at least a 1 month phase.
Why are you resetting each week? Do at least a 1 month phase.
And what the hell is a half squat?[/quote]
How do you mean resetting each week?
I meant do to do a 4 week cycle as 5/3/1 as it’s written (as I understand, do every main workout once a week and next week increasing weights)
And this half squat- I don’t know how do you call it, not doing full squat but lowering down till the angle between lower leg and thighs is 90° (English is not my lingual language so I have some “holes” in my vocabulary)
