New to 5/3/1, Strength Challenge Questions

Training 5/3/1
1

I finished Smolov, brought my squat up, got the technique on my lifts down pat. Ready to start 5/3/1 for powerlifting purposes (looking to compete in the winter).

I am new to 5/3/1, read it over a few times along with the articles about it, but might have missed a few things so I have a few newbie questions about the Strength Challenge.

From the book: “Provided you do the 5/3/1 Year Program, you have already done three months of the 5/3/1 program”

Am I supposed to be doing 5/3/1 for 3 months prior to the challenge? Or is this for lifting beginners only?

Also, Jim emphasizes doing the program as it is written, but does that also apply to the template? If you do the same work and programming, just more/different days a week will it change anything? I wanted to apply the 7 Days/Week template to the challenge.

Also, I don’t think I quite understand which percentages to lift for the core lifts. The ones written down in the “5/3/1 Strength Phase (variation of 5/3/1 for PL)” section? Or the 65/75/85 from the 5/3/1 variations?

Finally, the TMs stay the same throughout the 12 weeks and then go up based on the new real PRs?

2

From the book: “Provided you do the 5/3/1 Year Program, you have already done three months of the 5/3/1 program”

Am I supposed to be doing 5/3/1 for 3 months prior to the challenge? Or is this for lifting beginners only?

---- I think he wrote it from the context of the Year of Challenges, in which case you’d do 3 months of Boring but Big first. Since you’re jumping straight into the Strength Challenge and you’re not a novice I wouldn’t worry about it too much.

Also, Jim emphasizes doing the program as it is written, but does that also apply to the template? If you do the same work and programming, just more/different days a week will it change anything? I wanted to apply the 7 Days/Week template to the challenge.

---- Most people look at the templates and start wanting to make changes (usually, they want to make things more difficult) without ever trying the template as written. He basically wants people to try them as written before making any changes to them.

---- As for adding days to the template, Jim programs in adequate recovery and you’d be removing it from the program. If you up the frequency from 4 to 7 days a week you won’t be able to push as hard week after week and will potentially self-sabotage your progress. You say you’re going to compete this winter, but you seem more interested in peaking than base building despite being months out.

Also, I don’t think I quite understand which percentages to lift for the core lifts. The ones written down in the “5/3/1 Strength Phase (variation of 5/3/1 for PL)” section? Or the 65/75/85 from the 5/3/1 variations?

---- The percentages stay the same, only the order changes… 3’s week 70/80/90, 5’s week 65/75/85, and 1’s week 75/85/95.

----- Your TM increases 5 or 10 lbs at the end of every cycle (3rd week if no deload, 4th week if there’s a deload). You never reset your TM based on your new PRs.

3

Thank you sir!

4

On a side note, I envy your beard.

5

Thank you, I am working on looking like Gandalf in 50 years.

Hey one more thing. So my TM goes up every 3/4 weeks?

If it’s 100 for the squat, that means that:

W1:100
W2:100
W3:100
W4:110
W5:110
W6:110
W7:Deload: 110
W8: 120
W9: 120
etc etc

Like that?

And obviously the lift % are based on the new TMs?

6

Have you really read the book?

7

[quote]some_dude wrote:
From the book: “Provided you do the 5/3/1 Year Program, you have already done three months of the 5/3/1 program”

Am I supposed to be doing 5/3/1 for 3 months prior to the challenge? Or is this for lifting beginners only?

---- I think he wrote it from the context of the Year of Challenges, in which case you’d do 3 months of Boring but Big first. Since you’re jumping straight into the Strength Challenge and you’re not a novice I wouldn’t worry about it too much.

Also, Jim emphasizes doing the program as it is written, but does that also apply to the template? If you do the same work and programming, just more/different days a week will it change anything? I wanted to apply the 7 Days/Week template to the challenge.

---- Most people look at the templates and start wanting to make changes (usually, they want to make things more difficult) without ever trying the template as written. He basically wants people to try them as written before making any changes to them.

---- As for adding days to the template, Jim programs in adequate recovery and you’d be removing it from the program. If you up the frequency from 4 to 7 days a week you won’t be able to push as hard week after week and will potentially self-sabotage your progress. You say you’re going to compete this winter, but you seem more interested in peaking than base building despite being months out.

Also, I don’t think I quite understand which percentages to lift for the core lifts. The ones written down in the “5/3/1 Strength Phase (variation of 5/3/1 for PL)” section? Or the 65/75/85 from the 5/3/1 variations?

---- The percentages stay the same, only the order changes… 3’s week 70/80/90, 5’s week 65/75/85, and 1’s week 75/85/95.

----- Your TM increases 5 or 10 lbs at the end of every cycle (3rd week if no deload, 4th week if there’s a deload). You never reset your TM based on your new PRs.[/quote]

This guy is dead on - even if he is Canadian. You have some very good answers. You should post with your real name and be proud. I’m serious.

8

[quote]Willem85 wrote:
Have you really read the book?[/quote]

I have I just like to triple check things via questions I know the answers to. Better than starting it and then 4 months later finding out I fucked up somewhere and botched the whole thing.

9

[quote]Haldor wrote:
Thank you, I am working on looking like Gandalf in 50 years.

Hey one more thing. So my TM goes up every 3/4 weeks?

If it’s 100 for the squat, that means that:

W1:100
W2:100
W3:100
W4:110
W5:110
W6:110
W7:Deload: 110
W8: 120
W9: 120
etc etc

Like that?

And obviously the lift % are based on the new TMs?[/quote]

Yes.

10

[quote]Jim Wendler wrote:

This guy is dead on - even if he is Canadian. You have some very good answers. You should post with your real name and be proud. I’m serious. [/quote]

I learned most of what I know from you and the members of your forum… and I’ve made a lot of mistakes along the way and was forced to learn from them.

Years ago the military didn’t want us using our real names on the internet out of concern that the information would be used to target us directly. The practice kind of died with the rise of Facebook and social media, however I still feel a bit weirded out when I have to use my real name (although that is actually my picture).

11

[quote]some_dude wrote:

[quote]Jim Wendler wrote:

This guy is dead on - even if he is Canadian. You have some very good answers. You should post with your real name and be proud. I’m serious. [/quote]

I learned most of what I know from you and the members of your forum… and I’ve made a lot of mistakes along the way and was forced to learn from them.

Years ago the military didn’t want us using our real names on the internet out of concern that the information would be used to target us directly. The practice kind of died with the rise of Facebook and social media, however I still feel a bit weirded out when I have to use my real name (although that is actually my picture).[/quote]

I’m the opposite: I use my real name but a fake picture. Canadians are weird, eh?

12

[quote]DanProsser wrote:
I’m the opposite: I use my real name but a fake picture. Canadians are weird, eh?
[/quote]

You are from BC, and your avatar is smoking a J.

13

[quote]some_dude wrote:

[quote]DanProsser wrote:
I’m the opposite: I use my real name but a fake picture. Canadians are weird, eh?
[/quote]

You are from BC, and your avatar is smoking a J.[/quote]

I had never thought of it that way. I admire your attention to detail.:slight_smile:

Perhaps what we really need is “5/3/1 for Canadians” with chapters such as Maple Syrup Challenge, Beyond Harper and Boring But Beaver.

14

[quote]DanProsser wrote:

[quote]some_dude wrote:

[quote]DanProsser wrote:
I’m the opposite: I use my real name but a fake picture. Canadians are weird, eh?
[/quote]

You are from BC, and your avatar is smoking a J.[/quote]

I had never thought of it that way. I admire your attention to detail.:slight_smile:

Perhaps what we really need is “5/3/1 for Canadians” with chapters such as Maple Syrup Challenge, Beyond Harper and Boring But Beaver.
[/quote]

This is an excellent idea. I’m sure excessive maple syrup consumption will lead to weight gain and glycogen replenishment.