[quote]Vladamir wrote:
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? [/quote]
If I remember correctly, jim has said that he have done this alot himself, so I guess
it is all good.
1st post here but just wanted to say that I am going to start the 5/3/1 next week and I think it is a great program.
Been reading some posts and wondering how people are getting confused or want to switch things up. The benefit of this program is the ability & freedom to to switch up accessory work. I think 1st cycle I will run Boring But Big just to get a feeler for it and once strength increases I may hop on one of the other alternatives for accessory.
Thanks Jim for a great book. Best 20 bucks I have spent in a long time. Looking forward to it!!
[quote]florelius wrote:
Here is my numbers from my first cycle on squat and bench and my numbers on my two first cycles of deads.
To not create any confusion: I started with 5,3,1 on deads alone, but then started to do 5,3,1 on squat and bench after my first cycle of deads. I will add in press the next cycle.
bench: training max: 62,5kg.
week1: 5x52,5kg.
week2: 6x55kg.
week3: 8x60kg.
squat: training max: 60kg.
week1: 5x50kg.
week2: 3x55kg.
week3: 5x57,5kg.
deadlift:
cycle1: training max: 90kg.
week1: 5x75kg.
week2: 3x80kg.
week3: 3x85kg.
cycle2: training max: 92,5kg.
week1: 5x77,5kg.
week2: 3x82,5kg.
week3: 1x87,5kg.
As you all see I havent pushed my last set that hard on especially dead and squat, its becuase my
focus is to improve my form, but still progress since the progress is built in the 5,3,1.
I posted this here because it will perhaps make me more motivated since I am sharing this info with you
and I have seen others have done it before.
ps. I know I am not strong at all, so no need to pointing that out, but I am confident that this program + alot of food will help my strenght.
my stats are:
age: 25.
weight: I havent weighed myself in a long time, but I guess roughly 60kg.
height: 175cm.
[/quote]
Here is my numbers from my last cycle.
squat:
cycle2: tm = 62,5kg.
week1: 52,5kg x 8rep
week2: 55kg x 7rep
week3: 60kg x 6rep ( all time pr )
bench:
ccycle2: tm = 65kg.
week1: 55kg x 10rep
week2: 57,5kg x 10rep
week3: 62,5kg x 8rep
press:
cycle1: tm = 40kg.
week1: 32,5kg x 7rep
week2: 35kg x 6rep
week3: 37,5kg x 5rep
deadlift:
cycle3: tm = 95kg.
week1: 80kg x 5rep
week2: 85kg x 3rep
week3: 90kg x 1rep
I have been better at pushing myself at the last set in bench, squat and press this cycle,
and have bean able to beat my previous 5,3,1 week in bench and I have gotten a all time pr in squat. I am happy that progress, but are offcourse not content and will try to beat this cycle the cycle.
Well thats all for now, and thanks again for this great program 
Ever look at Harry Selkow log on Efs. Really high volume on assistance, he is using the conjugate method with speed days but it can be easy to adjust in a 5/3/1 rotation for assistance. Just getting new idea to keep ot fun. Anyone?
[quote]Jim Wendler wrote:
[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]
Thanks, Jim[/quote]
thanks for the help.
for clarification:
i actually thought training to failure would force you to get stronger. is there a reason that it actuall does not, or is it an experience-thing?
[quote]kickureface wrote:
[quote]Jim Wendler wrote:
[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]
Thanks, Jim[/quote]
thanks for the help.
for clarification:
i actually thought training to failure would force you to get stronger. is there a reason that it actuall does not, or is it an experience-thing?[/quote]
As Jim states in his book, he wants the last set to take something out of you, but not kill you so you can’t train the rest of the week.
May work for the 1st or 2nd week, but in Week 3 to go balls to the wall to failure on every lift is going to seriously burn you out.
[quote]Vladamir wrote:
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? [/quote]
This is exactly what I do. After doing my BBB for bench, my accessory is chins/dips in sets of 5. 10 sets.
As for going 100% or going short, I go B/W on Mon. w/suspended straps w/handles, 5 sets of 10. & yeah, I have to drop now & again to finish last few sets off. Hard as a mofo cuz my knees are almost on the floor. On Thurs. I do regular chins weighted. Surprising how different than they both feel.
I’m planning to start 5/3/1 for two days a week and have come up with this.
Wednesday:
Squat/bench
DB rows/kroc rows + a BBR set
Good Mornings
Friday:
Box Squat (50-70% Squat max)
Press
Deadlift
Dips
I really want to make my back stronger and my hamstrings more flexible/strong. I’ve found that box squats help my squat form a lot and attack my weak points so I want to keep them in. I already have a day that follows this formula of BSquat->press->deadlift and it works well.
I’ll also be taking out the deload week, so I’ll be hitting my maxes on week 3 and then starting a new cycle immediately.
New TNation article: Blood and Chalk 11
[quote]kickureface wrote:
[quote]Jim Wendler wrote:
[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]
Thanks, Jim[/quote]
thanks for the help.
for clarification:
i actually thought training to failure would force you to get stronger. is there a reason that it actuall does not, or is it an experience-thing?[/quote]
You can’t run an engine “in the red” for very long - it’ll always burn itself out.
FWIW, I pulled 550 at my meet this past weekend, belt only, at a bw of 161. I have been using 5-3-1 for the past year, and attribute it to that deadlift, and my 470 squat. Huge improvements over where I started. So thanks to Jim, for a kickass system.
What do you guys think about switching shoulder press to push press?
Btw making constant progress on 5/3/1 awesome program.
[quote]ultralars wrote:
What do you guys think about switching shoulder press to push press?
Btw making constant progress on 5/3/1 awesome program. [/quote]
what I tried, and had some success, was keep doing your MP. but, every once in a while, use the push press instead of BBB. 1, you create some explosion, and 2, you get a feel for heavier weights above your head.
Hey guys, just had a quick question.
Is it alright on a given day, after the final set (the + set), I can do couple more singles or doubles near that maximal weight?
When would it be best to work in speed pulls in 531? I was thinking the warm up Jim suggests in the book. I would do them very fast, and work in some more speed pulls. I was just wondering how many should I do.
[quote]IFlashBack wrote:
Hey guys, just had a quick question.
Is it alright on a given day, after the final set (the + set), I can do couple more singles or doubles near that maximal weight? [/quote]
Its some info thats probably relevant to what you are asking in this article.
Hope that was at any help.
Cheers, much appreciated.
[quote]666Rich wrote:
FWIW, I pulled 550 at my meet this past weekend, belt only, at a bw of 161. I have been using 5-3-1 for the past year, and attribute it to that deadlift, and my 470 squat. Huge improvements over where I started. So thanks to Jim, for a kickass system. [/quote]
You are welcome - congrats on the big meet (not the big meat…).
Let’s say that I want to squat more than once a week. What kind of percentage should I follow on other days than 531 squat day? I saw Jim’s post about 531 full body, but those deload percentages are not my cup of tea.
I also have 531 for football, where there’s this program for Winter strength training, which I like more and is actually 3 days a week training with fourth workout in the second week. On main squat day you do 531 percentages and on two other days you do 3x5 (up to 75% of 1RM). Would this work, or should I just do Texas method/Billl starr’s 5x5/… if I want to squat more?
I had good results from Starr’s 5x5. I would say if you are doing conditioning and agility work though, 5-3-1 leaves you more room and energy to do so. Both are good, but I would go with 5-3-1…as I have seen consistent gains from 5-3-1 for over a year.