Up 5 Back 3 Reset

Training 5/3/1
1

Just to double-check, the recommended preprogrammed reset of up 5 back 3 means:

  1. Progress through 5 normal 5/3/1 cycles increasing Training Max 5/10 pounds each cycle
  2. Reset Training Max back 3 cycles
    Repeat…

So, with a TM Squat of 300 at week 1 you would look like the following over 15 cycles (60 weeks):
1-5. 6-10. 11-15

300
310
320------320
330------330
340------340-----340
-----------350-----350
-----------360-----360
---------------------370
---------------------380

5 Forward, 3 Back?
2

[quote]jdm80 wrote:

  1. Progress through 5 normal 5/3/1 cycles increasing Training Max 5/10 pounds each cycle
  2. Reset Training Max back 3 cycles
    Repeat…[/quote]

yep. I’m not going to review your extrapolated years + worth of poundage but yes this is the 5 steps forward, 3 steps back premise.

3

[quote]jdm80 wrote:
Just to double-check, the recommended preprogrammed reset of up 5 back 3 means:

  1. Progress through 5 normal 5/3/1 cycles increasing Training Max 5/10 pounds each cycle
  2. Reset Training Max back 3 cycles
    Repeat…

So, with a TM Squat of 300 at week 1 you would look like the following over 15 cycles (60 weeks):
1-5. 6-10. 11-15

300
310
320------320
330------330
340------340-----340
-----------350-----350
-----------360-----360
---------------------370
---------------------380[/quote]

You have the principle correct - that’s all that matters. The “exact” does not matter at all.

4

This looks like it would be a good idea for a more advanced lifter, correct? Someone who is right around the 3x bw squat/dead and 2x bodyweight bench?

5

Thanks Jim!

This strategy looks like it would lead to several years of slow and steady gains that would “stick around”

6

Sorry to revive an old thread but I have a question to go along with this.

When using 6 weeks cycles, then a deload, what would it still make sense that on the 3rd, 6wk cycle, you would drop your TM back after the first 3wk period.

eg.
300, 310, DL, 320, 330, DL, 340, 310, DL, 320, etc…

I’ll probably end up going this route and I don’t really think doing something different (DLing again after 340?) would matter in the long run, I’m just curious to see what others have done.

7

To clarify, this is what “up 5, back 3” would look like.

300 start
310 up 1
DL
320 up 2
330 up 3
DL
340 up 4
350 up 5
DL
320 back 3 (new start)
330 up 1
DL
340 up 2
350 up 3
…

Thus fitting into the 6 week on, 1 week DL system.

8

Yeah that makes more sense.

I posted, then went to do an OPress workout. I was thinking about it during and realized that progression would make more sense. I thought of it as a 6/3 but it’s the same by any name.

9

So basically after 5 cycles (total of 35 weeks if doing the 6 week+1 week deload method) just subtract 30 lbs from your squat training max and 15 pounds from the bench and overhead press training max right?

10

[quote]thesecondrei wrote:
So basically after 5 cycles (total of 35 weeks if doing the 6 week+1 week deload method) just subtract 30 lbs from your squat training max and 15 pounds from the bench and overhead press training max right?[/quote]
That would be 10 cycles, so no