alright thanks. couldn’t expect a better confirmation as from the author himself
I’m dieting soon for a surgery, going to jump back on the 5/3/1 horse (taken the last 6 weeks for meet prep) - how would you attack it. I’ll probably do 5/3/1 with BBB and some rows/pull ups on upper days with abs on lower days.
I’m thinking of setting it up progression wise slightly differently.
1st cycle - As normal
2nd cycle - Add the required weight.
Now usually around 6-7 weeks into a diet, I end up on a low carb plan. Might change this time round, but for the sake of arguement, on week 7 i’ll be low carb. For the third cycle, I dont know whether to stick with the same training max as cycle two, or push on and add the usual jumps. Or the third option is a micro jump of 2.5lbs and 5lbs respectively. Thoughts on this? Last time I dieted (without a proper training progression plan i might add), I sucked and lost a lot of strength. so hoping to avoid that this time. I’ve spoken to a guy called Will Irby who had an article on EFS a little while back where he kept the training max the same for the duration of his diet.
Jim - you’ll be glad to hear that after this meet i’m retiring the sumo deadlift in my training. Conventional pulling all the way from now on.
Hi,
Just looking for a little advice with the program
I completed my first cycle and loved it, got into the second week of the second cycle and put my back out on the deadlift day (think my QL just gave up the ghost, but not too sure) it was feeling a little weak going into the session and I didnt pay attention to it.
That was about 5 weeks ago, done a few sessions since and havent really lost strength, just had a week off on holiday and im ready to get back to it.
I was front squatting before so im going to keep with that, but im thinking of changing the deadlift to a rack pull from the knees until my hip mobility and core strength goes up…good idea or not??
Thinking of setting it like this
Rack Pull
Reverse lunge from box
Lying Ham curls (until I can progress to Natural GHRs)
Hyperextensions
Military
Chin up
Kroc Row
Wood Chops
Bench
Incline DB bench
Chest supported Row (BB rowing when Im happy with my lower back)
Ab Rollout
Front Squat
45 degree Leg Press
Step ups
Hanging leg/knee raises.
Ramped accessories up to 4th set (12-15 reps) and then one back off set.
Any advice would be appreciated,
Cheers
Dan
[quote]Jim Wendler wrote:
[quote]Fletch1986 wrote:
Would light speed work (emphasis on bar speed and picture perfect form) be appropriate for the de-load week? For example, 5x2 @ 50-60% training max.[/quote]
Speed work is perfect for those that don’t want to be strong.[/quote]
I agree. When I used to do speed work and my deadlift stalled at a meet, that was it I would missed the lift. Following 5/3/1 I was able to grind the lift out when the bar started to slow down.
Following 5/3/1, but quick question. I followed the boring but big for my first cycle, and loved it, but was wondering if I did 3 sets B.B.B and 1-2 sets of another assistance exercise. I know, shut up and do it, but was wondering if anybody had tried this before and how it worked for them?
[quote]wolfen6920 wrote:
Following 5/3/1, but quick question. I followed the boring but big for my first cycle, and loved it, but was wondering if I did 3 sets B.B.B and 1-2 sets of another assistance exercise. I know, shut up and do it, but was wondering if anybody had tried this before and how it worked for them?[/quote]
I was doing it on bench day and it was working well. I replaced the last 2 sets of bench with 2 sets of AMRAP (as many reps as possible) of blast strap pushups. Then I went and hurt my right rotator cuff (just by swinging my arm around in between sets of mil press) and haven’t been able to do much…
My max in the deadlift is 205kg/450lbs. But I can’t seem to rep out any appreciable % of that weight when I do 5/3/1. I think the best I can do for 3 reps is 140kg/310lbs, anymore than that the form gets dangerous and I am just slow. Using Jim’s formula this works out as a 150kg/330lbs max.
Should I recalculate my training max based off this 150kg/330lbs max, and concentrate on getting the reps, or should I just follow a Max Effort protocol on deadlift day and use a different exercise each cycle (Sumo, Conventional, Deficit)?
[quote]egenrod wrote:
My max in the deadlift is 205kg/450lbs. But I can’t seem to rep out any appreciable % of that weight when I do 5/3/1. I think the best I can do for 3 reps is 140kg/310lbs, anymore than that the form gets dangerous and I am just slow. Using Jim’s formula this works out as a 150kg/330lbs max.
Should I recalculate my training max based off this 150kg/330lbs max, and concentrate on getting the reps, or should I just follow a Max Effort protocol on deadlift day and use a different exercise each cycle (Sumo, Conventional, Deficit)?[/quote]
that is very weird. i’d say you gotta reset your max and build your way up again repping with acceptable form
Hi everyone,
I’ve just started my 3rd cycle of 5/3/1 and i feel like i’ve improved alot. I was thinking of going for some easy (hopefully) new 1RM’s during de-load week at the end of this cycle. I would probably go in for the max lift, then leave straight afterwards, without assistance.
If these 1RM’s arent necessarily grinding reps, do you think that it would be alright to give them a go during deload week? I was thinking that they wouldnt be too taxing on the CNS as they wouldn’t be grinding reps, and therefore wouldnt screw with my recovery process?
What are your thoughts on this? Anyone ever tried doing the same?
Thanks Alot,
JT
[quote]jt1 wrote:
Hi everyone,
I’ve just started my 3rd cycle of 5/3/1 and i feel like i’ve improved alot. I was thinking of going for some easy (hopefully) new 1RM’s during de-load week at the end of this cycle. I would probably go in for the max lift, then leave straight afterwards, without assistance.
If these 1RM’s arent necessarily grinding reps, do you think that it would be alright to give them a go during deload week? I was thinking that they wouldnt be too taxing on the CNS as they wouldn’t be grinding reps, and therefore wouldnt screw with my recovery process?
What are your thoughts on this? Anyone ever tried doing the same?
Thanks Alot,
JT[/quote]
I would work up to a 1rm after your work sets, maybe on the 5/3/1 week. hitting a 1rm on a deload week just seems like a bad idea to me.
[quote]fedaykin wrote:
[quote]jt1 wrote:
Hi everyone,
I’ve just started my 3rd cycle of 5/3/1 and i feel like i’ve improved alot. I was thinking of going for some easy (hopefully) new 1RM’s during de-load week at the end of this cycle. I would probably go in for the max lift, then leave straight afterwards, without assistance.
If these 1RM’s arent necessarily grinding reps, do you think that it would be alright to give them a go during deload week? I was thinking that they wouldnt be too taxing on the CNS as they wouldn’t be grinding reps, and therefore wouldnt screw with my recovery process?
What are your thoughts on this? Anyone ever tried doing the same?
Thanks Alot,
JT[/quote]
I would work up to a 1rm after your work sets, maybe on the 5/3/1 week. hitting a 1rm on a deload week just seems like a bad idea to me.[/quote]
^This is what I have done. Then I take the next couple days or week off and start over.
For those of you wonderign about taking a 1rm max,
Here the answer from Matt Rhodes on the q/a on EFS.
Maybe Jim can comments…
My suggestion is to follow the 5/3/1 as you have been. After the main work, work up to a heavy single every other week. For instance
Week 1 - triples
-hit the 3 sets that are called for then work up to a heavy single (90%+) Do not fail - EVER!
Week 2 - 5’s
-hit the 3 sets of 5 and move onto the next exercise
Week 3 - 5/3/1
-hit the single then work up to a heavy single - do not fail
Week 4 - deload
Repeat. You may just need to handle near maximal weights in training.
I bet you also have aform issue. With lighter weights it doesn’t affect you, but with maximal loads, your form needs to be tight. Treat all weights like they are 100%. Every warm-up set should look like your max sets.
Try this and get back to me or ask Jim directly.
[quote]egenrod wrote:
My max in the deadlift is 205kg/450lbs. But I can’t seem to rep out any appreciable % of that weight when I do 5/3/1. I think the best I can do for 3 reps is 140kg/310lbs, anymore than that the form gets dangerous and I am just slow. Using Jim’s formula this works out as a 150kg/330lbs max.
Should I recalculate my training max based off this 150kg/330lbs max, and concentrate on getting the reps, or should I just follow a Max Effort protocol on deadlift day and use a different exercise each cycle (Sumo, Conventional, Deficit)?[/quote]
Completely bizarre. When did you hit this 205 PR?
[quote]crankMAN wrote:
For those of you wonderign about taking a 1rm max,
Here the answer from Matt Rhodes on the q/a on EFS.
Maybe Jim can comments…
My suggestion is to follow the 5/3/1 as you have been. After the main work, work up to a heavy single every other week. For instance
Week 1 - triples
-hit the 3 sets that are called for then work up to a heavy single (90%+) Do not fail - EVER!
Week 2 - 5’s
-hit the 3 sets of 5 and move onto the next exercise
Week 3 - 5/3/1
-hit the single then work up to a heavy single - do not fail
Week 4 - deload
Repeat. You may just need to handle near maximal weights in training.
I bet you also have aform issue. With lighter weights it doesn’t affect you, but with maximal loads, your form needs to be tight. Treat all weights like they are 100%. Every warm-up set should look like your max sets.
Try this and get back to me or ask Jim directly.
[/quote]
Week 2 should be 3x3, right?
[quote]Khaine wrote:
[quote]egenrod wrote:
My max in the deadlift is 205kg/450lbs. But I can’t seem to rep out any appreciable % of that weight when I do 5/3/1. I think the best I can do for 3 reps is 140kg/310lbs, anymore than that the form gets dangerous and I am just slow. Using Jim’s formula this works out as a 150kg/330lbs max.
Should I recalculate my training max based off this 150kg/330lbs max, and concentrate on getting the reps, or should I just follow a Max Effort protocol on deadlift day and use a different exercise each cycle (Sumo, Conventional, Deficit)?[/quote]
Completely bizarre. When did you hit this 205 PR?[/quote]
About a month ago.
[quote]fedaykin wrote:
[quote]crankMAN wrote:
For those of you wonderign about taking a 1rm max,
Here the answer from Matt Rhodes on the q/a on EFS.
Maybe Jim can comments…
My suggestion is to follow the 5/3/1 as you have been. After the main work, work up to a heavy single every other week. For instance
Week 1 - triples
-hit the 3 sets that are called for then work up to a heavy single (90%+) Do not fail - EVER!
Week 2 - 5’s
-hit the 3 sets of 5 and move onto the next exercise
Week 3 - 5/3/1
-hit the single then work up to a heavy single - do not fail
Week 4 - deload
Repeat. You may just need to handle near maximal weights in training.
I bet you also have aform issue. With lighter weights it doesn’t affect you, but with maximal loads, your form needs to be tight. Treat all weights like they are 100%. Every warm-up set should look like your max sets.
Try this and get back to me or ask Jim directly.
[/quote]
Week 2 should be 3x3, right?[/quote]
No, this variation was used by Matt Rhodes and Matt Krockzaleski
[quote]crankMAN wrote:
[quote]fedaykin wrote:
[quote]crankMAN wrote:
For those of you wonderign about taking a 1rm max,
Here the answer from Matt Rhodes on the q/a on EFS.
Maybe Jim can comments…
My suggestion is to follow the 5/3/1 as you have been. After the main work, work up to a heavy single every other week. For instance
Week 1 - triples
-hit the 3 sets that are called for then work up to a heavy single (90%+) Do not fail - EVER!
Week 2 - 5’s
-hit the 3 sets of 5 and move onto the next exercise
Week 3 - 5/3/1
-hit the single then work up to a heavy single - do not fail
Week 4 - deload
Repeat. You may just need to handle near maximal weights in training.
I bet you also have aform issue. With lighter weights it doesn’t affect you, but with maximal loads, your form needs to be tight. Treat all weights like they are 100%. Every warm-up set should look like your max sets.
Try this and get back to me or ask Jim directly.
[/quote]
Week 2 should be 3x3, right?[/quote]
No, this variation was used by Matt Rhodes and Matt Krockzaleski[/quote]
Yeah I’ve known a couple guys that compete that use the 3-5-1 format instead of 5-3-1. It lets them hit a max every couple weeks if they need to.
Question about the 3x5 week 2 though: it seems from Matt’s answer that you ONLY do 3x5 in week 2 instead of 5, 5, 5+. Am I reading this right, or do they still recommend hitting max reps on the last set of week 2?
[quote]VTBalla34 wrote:
[quote]crankMAN wrote:
[quote]fedaykin wrote:
[quote]crankMAN wrote:
For those of you wonderign about taking a 1rm max,
Here the answer from Matt Rhodes on the q/a on EFS.
Maybe Jim can comments…
My suggestion is to follow the 5/3/1 as you have been. After the main work, work up to a heavy single every other week. For instance
Week 1 - triples
-hit the 3 sets that are called for then work up to a heavy single (90%+) Do not fail - EVER!
Week 2 - 5’s
-hit the 3 sets of 5 and move onto the next exercise
Week 3 - 5/3/1
-hit the single then work up to a heavy single - do not fail
Week 4 - deload
Repeat. You may just need to handle near maximal weights in training.
I bet you also have aform issue. With lighter weights it doesn’t affect you, but with maximal loads, your form needs to be tight. Treat all weights like they are 100%. Every warm-up set should look like your max sets.
Try this and get back to me or ask Jim directly.
[/quote]
Week 2 should be 3x3, right?[/quote]
No, this variation was used by Matt Rhodes and Matt Krockzaleski[/quote]
Yeah I’ve known a couple guys that compete that use the 3-5-1 format instead of 5-3-1. It lets them hit a max every couple weeks if they need to.
Question about the 3x5 week 2 though: it seems from Matt’s answer that you ONLY do 3x5 in week 2 instead of 5, 5, 5+. Am I reading this right, or do they still recommend hitting max reps on the last set of week 2?[/quote]
You gotta it right, in week 2 you don’t max out…3x5 you don’t max out!
First time poster in power lifting forum.
5/3/1 has been great for my bench; its been going up fast and I exceed the last 5/3/1+ set by at least a rep every time.
Problem is my squat, more specifically front squat (I don’t think this matters).
Two weeks ago, week 3 of that round (90% max of 247.5), I was able to hit 3 reps on my 1+ set with 235 (247.5 X 0.95), (made me happy).
Today, week 1 of this round (90% max of 256.5 or 255 for all practical purposes), I needed to do 5+ reps with 220. I struggled to do 5 reps, which is okay, but I always struggle with the week 1 of this program with squat.
Is this normal?
Thanks.
[quote]ghdtpdna wrote:
First time poster in power lifting forum.
5/3/1 has been great for my bench; its been going up fast and I exceed the last 5/3/1+ set by at least a rep every time.
Problem is my squat, more specifically front squat (I don’t think this matters).
Two weeks ago, week 3 of that round (90% max of 247.5), I was able to hit 3 reps on my 1+ set with 235 (247.5 X 0.95), (made me happy).
Today, week 1 of this round (90% max of 256.5 or 255 for all practical purposes), I needed to do 5+ reps with 220. I struggled to do 5 reps, which is okay, but I always struggle with the week 1 of this program with squat.
Is this normal?
Thanks.[/quote]
How many reps did you get on Cycle 1, Week 1 for Squat? A good starting weight will get you about 10 reps on Week 1. If you were a lot lower than that try resetting that lift and you’ll have a longer time to progress with it. From my experience I pretty much never dropped more than 1 rep cycle to cycle as the weight went up on any week. This will give you a good 6 cycles as the worst case but hopefully more.