Wendler's 5/3/1 Program - Part 3

Bigger Stronger Leaner Powerlifting & Strength Sports
1

Time for a new thread.

My question from the previous thread:

Can you ramp up to the final set and then perform the supposed earlier sets as ‘back off’ sets for extra volume?

What I mean:

Warmup sets
40% x5
50% x5
60% x3
70% x1 Feel set
80% x1 Feel set

Working Set
85% x5+

Back off sets
75% x5
65% x5

Because from personal experience, I don’t seem to work as well as I am able to (especially on the bench) without these ‘feel sets’.

What I did for my squat was I worked up to my 3RM and then went back down to my 85% set and that worked extremely well. I got 13 reps. Even though technically I wasn’t doing 5/3/1 then but I think what matters ultimately is that you get rep pr’s for the last set. Sure, I think the prescribed reps are important but I think if you calculate your numbers well (and even then, it’s probably not all that accurate anyway because your strength levels are different each time-- but that’s what the 90% is for so this is not my point really.)

Personally, I feel like it benefits me more if I ramp up to the last set by warming up and then doing feel sets and then ‘back off’ and do the 65% x 5 and 75% x 5 for extra volume.

2

[quote]Airness wrote:
Time for a new thread.

My question from the previous thread:

Can you ramp up to the final set and then perform the supposed earlier sets as ‘back off’ sets for extra volume?

What I mean:

Warmup sets
40% x5
50% x5
60% x3
70% x1 Feel set
80% x1 Feel set

Working Set
85% x5+

Back off sets
75% x5
65% x5

Because from personal experience, I don’t seem to work as well as I am able to (especially on the bench) without these ‘feel sets’.

What I did for my squat was I worked up to my 3RM and then went back down to my 85% set and that worked extremely well. I got 13 reps. Even though technically I wasn’t doing 5/3/1 then but I think what matters ultimately is that you get rep pr’s for the last set. Sure, I think the prescribed reps are important but I think if you calculate your numbers well (and even then, it’s probably not all that accurate anyway because your strength levels are different each time-- but that’s what the 90% is for so this is not my point really.)

Personally, I feel like it benefits me more if I ramp up to the last set by warming up and then doing feel sets and then ‘back off’ and do the 65% x 5 and 75% x 5 for extra volume.

[/quote]

I think this was answered in the previous thread, but if I’m mistaken, I’ll say now that it would probably not be recommended. Why not try using the BBB template if you feel you need more volume?

3

[quote]ThirdUncle wrote:
Airness wrote:
Time for a new thread.

My question from the previous thread:

Can you ramp up to the final set and then perform the supposed earlier sets as ‘back off’ sets for extra volume?

What I mean:

Warmup sets
40% x5
50% x5
60% x3
70% x1 Feel set
80% x1 Feel set

Working Set
85% x5+

Back off sets
75% x5
65% x5

Because from personal experience, I don’t seem to work as well as I am able to (especially on the bench) without these ‘feel sets’.

What I did for my squat was I worked up to my 3RM and then went back down to my 85% set and that worked extremely well. I got 13 reps. Even though technically I wasn’t doing 5/3/1 then but I think what matters ultimately is that you get rep pr’s for the last set. Sure, I think the prescribed reps are important but I think if you calculate your numbers well (and even then, it’s probably not all that accurate anyway because your strength levels are different each time-- but that’s what the 90% is for so this is not my point really.)

Personally, I feel like it benefits me more if I ramp up to the last set by warming up and then doing feel sets and then ‘back off’ and do the 65% x 5 and 75% x 5 for extra volume.

I think this was answered in the previous thread, but if I’m mistaken, I’ll say now that it would probably not be recommended. Why not try using the BBB template if you feel you need more volume?[/quote]

It’s actually not that I need extra volume but more so that I feel like I can bang out more reps if I do it this way as opposed to the original way.

4

[quote]Airness wrote:
ThirdUncle wrote:
Airness wrote:
Time for a new thread.

My question from the previous thread:

Can you ramp up to the final set and then perform the supposed earlier sets as ‘back off’ sets for extra volume?

What I mean:

Warmup sets
40% x5
50% x5
60% x3
70% x1 Feel set
80% x1 Feel set

Working Set
85% x5+

Back off sets
75% x5
65% x5

Because from personal experience, I don’t seem to work as well as I am able to (especially on the bench) without these ‘feel sets’.

What I did for my squat was I worked up to my 3RM and then went back down to my 85% set and that worked extremely well. I got 13 reps. Even though technically I wasn’t doing 5/3/1 then but I think what matters ultimately is that you get rep pr’s for the last set. Sure, I think the prescribed reps are important but I think if you calculate your numbers well (and even then, it’s probably not all that accurate anyway because your strength levels are different each time-- but that’s what the 90% is for so this is not my point really.)

Personally, I feel like it benefits me more if I ramp up to the last set by warming up and then doing feel sets and then ‘back off’ and do the 65% x 5 and 75% x 5 for extra volume.

I think this was answered in the previous thread, but if I’m mistaken, I’ll say now that it would probably not be recommended. Why not try using the BBB template if you feel you need more volume?

It’s actually not that I need extra volume but more so that I feel like I can bang out more reps if I do it this way as opposed to the original way.
[/quote]

I’m not sure I completely understand, you’re warming up in similar percent ranges anyway, right?

Also, link to 5/3/1 version 2.0:

5

[quote]ThirdUncle wrote:
Airness wrote:
ThirdUncle wrote:
Airness wrote:
Time for a new thread.

My question from the previous thread:

Can you ramp up to the final set and then perform the supposed earlier sets as ‘back off’ sets for extra volume?

What I mean:

Warmup sets
40% x5
50% x5
60% x3
70% x1 Feel set
80% x1 Feel set

Working Set
85% x5+

Back off sets
75% x5
65% x5

Because from personal experience, I don’t seem to work as well as I am able to (especially on the bench) without these ‘feel sets’.

What I did for my squat was I worked up to my 3RM and then went back down to my 85% set and that worked extremely well. I got 13 reps. Even though technically I wasn’t doing 5/3/1 then but I think what matters ultimately is that you get rep pr’s for the last set. Sure, I think the prescribed reps are important but I think if you calculate your numbers well (and even then, it’s probably not all that accurate anyway because your strength levels are different each time-- but that’s what the 90% is for so this is not my point really.)

Personally, I feel like it benefits me more if I ramp up to the last set by warming up and then doing feel sets and then ‘back off’ and do the 65% x 5 and 75% x 5 for extra volume.

I think this was answered in the previous thread, but if I’m mistaken, I’ll say now that it would probably not be recommended. Why not try using the BBB template if you feel you need more volume?

It’s actually not that I need extra volume but more so that I feel like I can bang out more reps if I do it this way as opposed to the original way.

I’m not sure I completely understand, you’re warming up in similar percent ranges anyway, right?

Also, link to 5/3/1 version 2.0:

Yes, it’s similar ranges but I feel like I am stronger if I ramp up to the final set first and bang out all those reps first and then treat the two earlier sets as ‘back off’ sets. This seems to be especially true for my bench press. The ‘traditional’ way for 5/3/1 seems to work well for the squat, deadlift and the military press. Anyhow, I’ll give it one more try on Tuesday. Personally, I don’t think it’s that much of a big deal if I’m doing the same amount of work (personal preference). Thanks for the reply-- just felt like I needed some feedback.

6

dang. Part 3.

7

Just wanted to share my progress:

Military Press 205x7

Previous rep max with this weight was 3 reps.

5/3/1 - It Just Fucking Works

EDIT: This was the last MP workout of my 3rd cycle.

8

Nice work!

Shouldn’t the text “4 rep PR with this weight. The power of Simmons compels me.” say “Wendler” instead of Simmons? :slight_smile:

9

[quote]Boffin wrote:
Nice work!

Shouldn’t the text “4 rep PR with this weight. The power of Simmons compels me.” say “Wendler” instead of Simmons? :slight_smile:
[/quote]

That’s in reference to the Kiss song playing in the background.

10

[quote]Steel Nation wrote:

5/3/1 - It Just Fucking Works

[/quote]

Quoted for truth haha.

Good job on the MP, steel nation.

11

nice form on those MP’s too, Steel

12

[quote]Steel Nation wrote:
Just wanted to share my progress:

Military Press 205x7

Previous rep max with this weight was 3 reps.

5/3/1 - It Just Fucking Works

EDIT: This was the last MP workout of my 3rd cycle.[/quote]

This is very impressive - I thought your name was John Holmes for a second. That would require me to bow (not kneel) before you. Great job.

13

Steel Nation, motherfuckin’ nice man. Driving that head forward definitely helps me lock out the MP and get PRs every single time.

14

You should be proud, Steel. Getting props from Wendler himself is pretty cool.

15

Ok guys, I just did the bench workout again and this time smashed the old record easily. Just a case or improper warm up. haha

16

I bought the ebook the other day and read through it. Im currently planning out my first month of training to start after i finish the last week of my Westside for Fat Bastards program. Im looking forward to trying out 5/3/1 and hopefully seeing some big gains!

17

Thanks for the props fellas.

Jim, thanks for the awesome program.

18

[quote]Steel Nation wrote:
Boffin wrote:
Nice work!

Shouldn’t the text “4 rep PR with this weight. The power of Simmons compels me.” say “Wendler” instead of Simmons? :slight_smile:

That’s in reference to the Kiss song playing in the background.[/quote]

Ha ha my bad! Serves me right for having the soun off (at work).

19

Stupid question perhaps, but I couldn’t make it out from the manual: When progressing, do you just add 5/10 pounds to the original 90% of max, or do you add the pounds to the original 100% and then calculate a new 90% 1RM?

20

[quote]rogernh wrote:
Stupid question perhaps, but I couldn’t make it out from the manual: When progressing, do you just add 5/10 pounds to the original 90% of max, or do you add the pounds to the original 100% and then calculate a new 90% 1RM?[/quote]

Add it to the 90% training max.

In reality, the numbers probably won’t come out much differently, but it’s one less calculation you have to do if you just add it to the training max.