You start with 90% and every four week cycle you add 10 pounds to the lower body training max and 5 pounds to the upper body training max, until you start missing reps on the third set. Then take 90% of your current 1rm and start over.
Can anyone do 531 for powerlifting or should you have a certain base strength before you do it. Also I was thinking I would just do it for deadlifts to see how I like it while I do the originial 531 for the other main lifts. Should I do powerlifting for all or can I do it for just deadlifts
[quote]Vladamir wrote:
Can anyone do 531 for powerlifting or should you have a certain base strength before you do it. Also I was thinking I would just do it for deadlifts to see how I like it while I do the originial 531 for the other main lifts. Should I do powerlifting for all or can I do it for just deadlifts [/quote]
what are your plans? you doing a meet? if so, I recommend doing the powerlifting for all big 4. need to get use to the strain with the heavy singles. for me personally it helped a big time, as my first meet I didn’t do them, and short changed myself. 2nd meet went way better.
Im not going to do a meet in the near future. I just want to get my 1 rep maxes up
then just do straight 5/3/1.
On deadlift day I want to do speed deficit pulls because off the floor seems to be my sticking point and my speed has really slowed lately, not sure why but it’s at a crawl almost. I planned on doing bbb for the speed deficit pulls, but instead of 5x10 I was going to try 10x5 to keep the reps low. What do you guys think of that? Also, should I do sp/df pulls before the 5/3/1 pulls or after?
[quote]S.Fisher_47 wrote:
On deadlift day I want to do speed deficit pulls because off the floor seems to be my sticking point and my speed has really slowed lately, not sure why but it’s at a crawl almost. I planned on doing bbb for the speed deficit pulls, but instead of 5x10 I was going to try 10x5 to keep the reps low. What do you guys think of that? Also, should I do sp/df pulls before the 5/3/1 pulls or after?
[/quote]
Id do them after, but I would also opt for less volume, something like 6x3
I think I came to the conclusion that my iron game is interfering with my mma game as far as skill work goes, and along with conditioning, family, and work , I might have to switch to 2days as opposed to the 3day split I’m doing.
I was wondering would it be better to do 2lifts per day(sqaut/bench, dl/ohp + assistance), or alternate 4 lifts in 2weeks (ala mr. gray pubes) considering all the conditioning, and skill demands I have.
[quote]Tony T wrote:
I think I came to the conclusion that my iron game is interfering with my mma game as far as skill work goes, and along with conditioning, family, and work , I might have to switch to 2days as opposed to the 3day split I’m doing.
I was wondering would it be better to do 2lifts per day(sqaut/bench, dl/ohp + assistance), or alternate 4 lifts in 2weeks (ala mr. gray pubes) considering all the conditioning, and skill demands I have. [/quote]
You can do either, but if it were me, I would try to do the 2 lifts per day. Try it out, and if it’s still too much, do 2 lifts a week
[quote]Tony T wrote:
I think I came to the conclusion that my iron game is interfering with my mma game as far as skill work goes, and along with conditioning, family, and work , I might have to switch to 2days as opposed to the 3day split I’m doing.
I was wondering would it be better to do 2lifts per day(sqaut/bench, dl/ohp + assistance), or alternate 4 lifts in 2weeks (ala mr. gray pubes) considering all the conditioning, and skill demands I have. [/quote]
Are you going balls to wall every main lift? If you are, I’d start by not pushing those sets so hard and/or lowering the total volume lifted throughout the workout.
Also, are you eating like horse? You need to if you aren’t already.
Are you stretching and foam rolling too? Makes a big difference in recovery.
How about sleep? 7-9 is ideal.
Regardless of what you do, good luck.
Hey guys just popping in to say I got a pr today at squats, it was my 5,3,1 week btw.
It was 6reps at 60kg, my old rep max at this weight was 5reps.
My squat is my worst lift( my bench is actually better, lame I know ), so a pr felt really good.
I know my squat sucks, but I am feeling it starts to get better and the weights starts to feel lighter.
Thats all and thanks again jim for this great program 
Hey guys, I want to begin 5/3/1 soon, in doing so, what should i consider in picking a program? Right now I’m considering the 3 day a week full body or BBB? I know this is the trivial bullshit everyone hates, and I’m probably gonna get some pick stuff up and put it down response. But he wouldn’t have written 2 different programs if there wasn’t a different purpose for each, so I figured it was worth asking.
[quote]Vnation wrote:
Hey guys, I want to begin 5/3/1 soon, in doing so, what should i consider in picking a program? [/quote]
Your goals. Standard 5/3/1 will get you stronger in general, 5/3/1 for PL will be better for raising 1RM’s.
[quote]mkral55 wrote:
[quote]Vnation wrote:
Hey guys, I want to begin 5/3/1 soon, in doing so, what should i consider in picking a program? [/quote]
Your goals. Standard 5/3/1 will get you stronger in general, 5/3/1 for PL will be better for raising 1RM’s. [/quote]
I want to be stronger in general, i just want to know the difference between BBB and full body 3 days a week
[quote]Vnation wrote:
[quote]mkral55 wrote:
[quote]Vnation wrote:
Hey guys, I want to begin 5/3/1 soon, in doing so, what should i consider in picking a program? [/quote]
Your goals. Standard 5/3/1 will get you stronger in general, 5/3/1 for PL will be better for raising 1RM’s. [/quote]
I want to be stronger in general, i just want to know the difference between BBB and full body 3 days a week[/quote]
The only difference is the structure of the days and the assistance work - all the PRINCIPLES are the same, thus it’s pretty much the same workout.
@ Mr Wendler
Book indicates to NOT go to failure. Any reason for this, since we are only hitting a lift once a week and taking wk 4 off to recover?
And does the workout order matter or do you suggest sticking with Press - Dead - off - Bench - Squat - off - off?
Where did 531 for powerlifting appear in the book? I cannot find it 
Thanks
[quote]kickureface wrote:
@ Mr Wendler
Book indicates to NOT go to failure. Any reason for this, since we are only hitting a lift once a week and taking wk 4 off to recover?
And does the workout order matter or do you suggest sticking with Press - Dead - off - Bench - Squat - off - off?
Where did 531 for powerlifting appear in the book? I cannot find it
Thanks[/quote]
Lifting is a lifetime journey, and killing yourself to where it will effect further training sessions is counterproductive. Also, form starts to get ugly when you go to failure, and when it gets to a certain point, is also counterproductive.
5/3/1 for powerlifting is a different book.
[quote]kickureface wrote:
@ Mr Wendler
Book indicates to NOT go to failure. Any reason for this, since we are only hitting a lift once a week and taking wk 4 off to recover?
And does the workout order matter or do you suggest sticking with Press - Dead - off - Bench - Squat - off - off?
Where did 531 for powerlifting appear in the book? I cannot find it
Thanks[/quote]
- Because you won’t get as strong that way.
- You can do whatever order most suits you and your schedule - as long as there is a commone sense approach. But no, it doesn’t have to be that EXACT order.
- It appears in the 5/3/1 for Powerlifting book.
Thanks, Jim
well program working well, thank you very much for it ! i ve got a question, well i do not like to focus on isolation work too much when i do big lifts, so mayby adding triceps/biceps work (for gunz! ) on separate day would be a good idea? im in the gym anyway for conditioning work…
so it would be:
sunday - military press + chin ups+ face pulls+abs light+cardio
monday - deadlift + good mornings + lying leg curls +abs hard+ conditiong
tuesday- rest/light cardio
wendsday-bench + row + floor press dmb abs ligth
thursday-squat + lyging leg curls + lunges+abs
friday - arms + conditioning
I started super setting pull ups in between Bench sets for more back work. Is this a good idea? I decided to do reps of 5, it was a little challenging but I left a couple in the tank. Is that a good idea or should I go 100% on the pull ups?