Long Term Results/More Than 6 Cycles?

in jims book “beyond 531” you can find a lot of new templates . how worked the special ones like the beyond program , sss , 75/85 % volume , spinal tap for you using this for more than 6 cycles ?

I’ve been using the Beyond template. I like it because the training objective (PR set) is consistent from week to week. I like that it gives me more control over how each workout unfolds. I wouldn’t recommend it to someone that’s just starting 5/3/1 because it leaves a lot of decisions up to the individual… while it’s not really rocket science it’s probably best if you have built up some knowledge of the base 5/3/1 program before embarking out on your own.

I’m using the 5’s Progression for all my secondary lifts (front squat, SLDL, CGBP, incline bench, etc). It’s simpler than the old SST and I seem to screw it up less.

I believe the intent of Spinal Tap is to bust through plateaus, thus it’s not really a long term program. I haven’t needed to run it yet so no comments at this time.

Most people seem to be getting really good results using the standard 5/3/1 program combined with Jokers and First Set Last for the main lifts and 5’s progression on the secondary lifts.

do you use one day per lift in a week ? or with more frequency ?

[quote]xolix wrote:
do you use one day per lift in a week ? or with more frequency ? [/quote]

When I first started 5/3/1 I did this;

Squat - 5/3/1
Deadlift - BBB @ 50%
Assistance

Bench - 5/3/1
Press - BBB @ 50%
Assistance

Deadlift - 5/3/1
Squat - BBB @ 50%
Assistance

Press - 5/3/1
Bench - BBB @ 50%
Assistance

After a few months of that I did:

Squat - 5/3/1
Straight Leg Deadlift - SST
Assistance

Bench - 5/3/1
Incline Bench - SST
Assistance

Deadlift - 5/3/1
Front Squat - SST
Assistance

Press - 5/3/1
Close Grip Bench - SST
Assistance

Currently I’m doing:

Squat - 5/3/1
SLDL - 5’s Pro
Assistance

Bench - 5/3/1
Press - 5’s Pro
Assistance

Deadlift - 5/3/1
Front Squat - 5’s Pro
Assistance

Press - 5/3/1
Bench - 5’s Pro
Assistance

You can probably see some trends there.

Where are you terms of your training (how many months/years have you been lifting)?

[quote]some_dude wrote:

Where are you terms of your training (how many months/years have you been lifting)?[/quote]

i am 35 old and i lift weights since over 20 years. my best lifts are 260 kg squat , 160 kg bench and 305 kg dl , all raw @ 111 kg bwt. in competition. i tried out many things like conjugate , texas method and a lot of cycles with 531 . after all that i figured out , that my lower body lifts are awesome with 531 (often “nothing but jackshit”) , but my bench get stronger with a max effort day and a bench-rep day (idea from mike tuchscherer) . so i really have my own program right know . benching with reps was not a strengthbuilder for me , no matter which set up i tried with 531 , benching heavy 2 times a week is my key . the max effort day is amore a lockoutbuilder and my bench rep days ( 4-8 rm or 5 x 5 ) is my bottom end builder .

Considering you’re benching about 50kg more than I am I feel under-qualified to offer advice…lol.

That said, the last example I listed above has two heavy sessions a week.

For bench (Beyond 5/3/1 template) I work up to 100% and go for a rep PR, followed by 2-3 sets of heavier doubles, followed by 5x5 back off sets at 75%. All reps paused except the final 5x5, which I touch and go like I’m doing a speed bench.

On the second bench day I do 5’s Progression. Everything paused. Nothing too complicated here.

If you join Wendler’s forum (the one on his website, not this one) there’s a lot of different ideas about how to train and modify the program to achieve different results and a number of strong people to bounce ideas off. Because of the entry fee there’s less noobs asking noob questions, so the signal to noise ratio is much better.

[quote]some_dude wrote:
Considering you’re benching about 50kg more than I am I feel under-qualified to offer advice…lol.

That said, the last example I listed above has two heavy sessions a week.

For bench (Beyond 5/3/1 template) I work up to 100% and go for a rep PR, followed by 2-3 sets of heavier doubles, followed by 5x5 back off sets at 100%. All reps paused except the final 5x5, which I touch and go like I’m doing a speed bench.

On the second bench day I do 5’s Progression. Everything paused. Nothing too complicated here.

If you join Wendler’s forum (the one on his website, not this one) there’s a lot of different ideas about how to train and modify the program to achieve different results and a number of strong people to bounce ideas off. Because of the entry fee there’s less noobs asking noob questions, so the signal to noise ratio is much better.[/quote]

It is infinitely better. And full program and templates and no fucking idiots who have huge Internet cocks.

And supportive and fun.

Can you get the rest of beyond 5/3/1 1.1 on there?

[quote]Rupert531 wrote:
Can you get the rest of beyond 5/3/1 1.1 on there?[/quote]

Not that I’m aware of.

[quote]some_dude wrote:
Considering you’re benching about 50kg more than I am I feel under-qualified to offer advice…lol.

That said, the last example I listed above has two heavy sessions a week.

For bench (Beyond 5/3/1 template) I work up to 100% and go for a rep PR, followed by 2-3 sets of heavier doubles, followed by 5x5 back off sets at 100%. All reps paused except the final 5x5, which I touch and go like I’m doing a speed bench.

On the second bench day I do 5’s Progression. Everything paused. Nothing too complicated here.

[/quote]

nice set up . i could use floorpress , boards or something like this for the 5’s progression .

[quote]some_dude wrote:

[quote]Rupert531 wrote:
Can you get the rest of beyond 5/3/1 1.1 on there?[/quote]

Not that I’m aware of.[/quote]
Damn

[quote]Rupert531 wrote:

[quote]some_dude wrote:

[quote]Rupert531 wrote:
Can you get the rest of beyond 5/3/1 1.1 on there?[/quote]

Not that I’m aware of.[/quote]
Damn[/quote]
2nd that.