I’m relatively new to the whole scene. Just managed to break the 1k total mark so still a pup.
The 5/3/1 has been working well on my squat for sure. I’ve modified the bench program to do additional days of bench which has really helped elevate that lift. Overhead press is making slow gains, but still…gains.
The deadlift is what has me scratching my head. I seem to not be making any progress and the 5/3/1 app has me doing crazy volume with the main sets and BBB, plus sumo and defecit deadlift. It got to the point where the numbers were going up and I wasn’t able to do some of the main lifts anywhere near a PR, so the graph starts showing a decline in my max.
I was trying to prep for a meet, so I abandoned it for a little while (only on deadlift) and went back to my tried and true 5x5. I made some progress back to 375 5x5. Got to the meet and couldn’t pull 440. 419 went up smooth. 430 was my best at the last meet, so I feel like I’m declining rather than gaining and that was 6 months ago.
The deadlift workout is as follows:
Mains - 3-310 3-355 3-395 with 5 of 395 to beat PR
Jokers - they vary, but usually I can’t do any of them after mains when they get closer to 1rm.
BBB 13wk challenge (still in 5x5 wk9 of this cycle) 355
Sumo - 5x10 of 175
Defecit - 5x10 of 175
Dumbell row 5x10 with 75’s
Leg Press 5x12 of 275
I’m dead after that workout and I eat before and after. Is the volume WAY to much, or is this normal? Happy to put in the work for the gains, but not sure if I’m going about it the right way.
My overall goals are for a 500lb. DL, 315 BP and a 365 squat for this year end.
I suppose my ht and weight make a difference. I’m about 5’9" and last meet weighed in at 90.1kg (~198).
Been doing your program for about 7 months now. I only stopped the deadlift portion about 6 weeks before the meet because the numbers were getting worse, not better. All the other lifts seem to be working just fine, per what I said.
Wait, is this all done in a single workout? Main 531 sets, plus jokers, then BBB, then 50 reps of sumo, 50 reps deficit DL. And, after this, rows and leg presses?
For starters, if you’re getting your programming from an app, you’re not doing 5/3/1. Wendler is not associated with any app. All of the ‘5/3/1’ apps found on google play are basically stealing intellectual property.
I have all three books, and I can assure you that the workout you listed is like exactly zero of the programs listed in the books.
I’ve seen workouts like that on bodybuilding-dot-com, which is not at all marketed toward people interested in powerlifting…
Good lord, what a train wreck of an app. The apps are there as a bullshit way of people who have nothing to do with Jim to make a quick buck. And apparently the quality is shit too.
Well, if you like this one, I have a friend who’s a used car salesman and can slap together programs for you on slow days at the dealership.
But, in seriousness, what??!! I can guarantee you that he, nor anybody, has run this template and assessed its effectiveness. Any legitimate 531 program has been tested and will work. This one looks like it’s written by someone who’s been lifting for about 4-6 months, is still in high school, and has heard of 531 but didn’t bother to actually learn the fundamentals of the program.
That is an understatement. You must feel like death for several days after a session like that. Though you will get not pity from me (nor anyone here) since you obviously haven’t done your due diligence.
They aren’t hard to find. You can purchase all his work on his website. Not to mention there are tons of T-nation articles explaining his programs.
The good news is now that you have been set straight you can get stronger without actively working towards needing hip surgery in the next year and a half.
I think I got the drift here. I’m not doing it right. It is a bit confusing though when you see Jim’s name all over the app. I had been doing the 5x5 program since the beginning and wanted to try something different.
Yes, after a deadlift workout I was pretty beat. Still recovered after a couple days, but try to space out my squat and deadlift workouts at bookends of the week.
All in all it’s a good thing, in that you 1.) weren’t killed, and 2.) have a great opportunity now to improve your deadlift without running everything into the ground.
Any 531 template requires you to use percentages of your TM on the main lifts, so whether you are using a calculator, spreadsheet, or app it’s all the same. It seems like the problem is the specific app you’re using is supplying programs and templates that are not legitimate 531 templates, or they are laid in such a way that you are confusing “pick one of these supplement choices” with “do everything listed here sequentially on the same day”. I don’t know which.
