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 Post subject: 5/3/1 percentagesPosted: Mon Oct 24, 2011 2:49 pm
 Novice

Joined: Tue Jan 26, 2010 5:05 pm
Posts: 55
Hey.
I have seen two diffrent type of 5/3/1 percantages going around.

Week 1 = 75% x 5 reps , 80% x 5 reps , 85% x 5 reps
Week 2 = 80% x 3 reps , 85% x 3 reps , 90% x 3 reps
Week 3 = 75% x 5 reps , 85% x 3 reps , 95% x 1 rep
Week 4 = deload - 60% x 5 reps , 65% x 5 reps , 70% x 5 reps

and

Week 1 = 65% x 5 reps , 75% x 5 reps , 85% x 5 reps
Week 2 = 70% x 3 reps , 80% x 3 reps , 90% x 3 reps
Week 3 = 75% x 5 reps , 85% x 3 reps , 95% x 1 rep
Week 4 = deload - 40% x 5 reps , 50% x 5 reps , 60% x 5 reps

Wich percantages do you use?
And wich percantages should I use?
I do the program with bodybuilding style.
This one: http://www.jimwendler.com/2011/09/531-and-bodybuilding/

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 Post subject: Re: 5/3/1 percentagesPosted: Mon Oct 24, 2011 3:31 pm
 Associate Member

Joined: Tue May 06, 2008 1:47 pm
Posts: 457
Location: Nottinghamshire U.K.
I use the second option you listed.

You should use the option that suits you better.

Have you read the book? If you read it, you will be better informed of which to use. Thats what I did, cant remember the reason off the top of my haed, but it made sence at the time.

You'll also know then that its more than 5 reps, 3 reps, 1 rep on the last sets. How many reps depends on how many reps are needed to progress. If you do just 5 reps, you wont get stronger.

The bodybuilding 531 is all about the accessory choices, sets and reps etc. as far as I can remeber, not so much about the 531 itself.

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 Post subject: Re: 5/3/1 percentagesPosted: Mon Oct 24, 2011 4:34 pm

Joined: Sat Nov 20, 2010 10:48 pm
Posts: 1279
Location: New York, USA
I use the 2nd. The first is harder, cuz the weights are higher.

As for yourself, have you done 5/3/1 before? Just starting? I believe the easier is recommended when just starting. If it just ain't intense enough for you after a couple of cycles, try the harder variation.

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 Post subject: Re: 5/3/1 percentagesPosted: Mon Oct 24, 2011 5:36 pm
 Novice

Joined: Tue Jan 26, 2010 5:05 pm
Posts: 55
This is actually my third cycle.
And yeah, I know its 5+,3+ and 1+.

To be honest Im not really sure why I asked.
I did the 10% increases the first 2 cycles with okay gains.
I have started this cycle with the 5% increases, gained 1.5Kg in one week and made alot of progress.
Just finished my week 2 bench day, went 2,5 kg heavier than last week but got the same rep number(6), pretty nice gains if you ask me ..
Think the 5% increases work better for me.

Just wanted to be sure that those are numbers from Wendler.

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 Post subject: Re: 5/3/1 percentagesPosted: Mon Oct 24, 2011 7:27 pm

Joined: Sat Nov 20, 2010 10:48 pm
Posts: 1279
Location: New York, USA
Mini mahouse wrote:
Just wanted to be sure that those are numbers from Wendler.

Yes they are, they are in his book. It's worth the \$20.00, as there are other things in there as well.

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 Post subject: Re: 5/3/1 percentagesPosted: Thu Oct 27, 2011 10:38 am
 Junior Member

Joined: Sat May 14, 2011 12:27 pm
Posts: 257
When you guys are referring to cycle are you referring to the workout? or an actual cycle?

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 Post subject: Re: 5/3/1 percentagesPosted: Thu Oct 27, 2011 10:41 am

Joined: Sat Nov 20, 2010 10:48 pm
Posts: 1279
Location: New York, USA
I use Wendler's definition of a cycle, which is composed of 4 waves. Each wave is 4 workouts, one per major lift, which follow the 5/3/1 progression followed by a deload.

In a 4 day/week arrangement, one cycle comes out to 4 weeks.

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 Post subject: Re: 5/3/1 percentagesPosted: Thu Oct 27, 2011 11:24 am
 Rookie

Joined: Wed May 04, 2011 11:19 am
Posts: 39
Anyone know which set Velcro's magical fantastical calculator uses?

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 Post subject: Re: 5/3/1 percentagesPosted: Thu Oct 27, 2011 11:58 am
 Veteren Member

Joined: Tue Oct 19, 2010 1:12 pm
Posts: 2389

I could help with the math part... if that's the hang up.

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 Post subject: Re: 5/3/1 percentagesPosted: Thu Oct 27, 2011 12:14 pm
 Associate Member

Joined: Tue May 06, 2008 1:47 pm
Posts: 457
Location: Nottinghamshire U.K.
where is the calculator?

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 Post subject: Re: 5/3/1 percentagesPosted: Thu Oct 27, 2011 12:35 pm
 Rookie

Joined: Wed May 04, 2011 11:19 am
Posts: 39
Sorry - this one:

http://www.exrx.net/forum/viewtopic.php?t=7600

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 Post subject: Re: 5/3/1 percentagesPosted: Thu Oct 27, 2011 1:05 pm
 Deific Wizard of Sagacity

Joined: Sat Mar 10, 2007 5:44 pm
Posts: 6068
Location: Halifax, NS
It's the second one.

Week 1 = 65% x 5 reps , 75% x 5 reps , 85% x 5 reps
Week 2 = 70% x 3 reps , 80% x 3 reps , 90% x 3 reps
Week 3 = 75% x 5 reps , 85% x 3 reps , 95% x 1 rep
Week 4 = deload - 40% x 5 reps , 50% x 5 reps , 60% x 5 reps

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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
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Thanks TimD

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 Post subject: Re: 5/3/1 percentagesPosted: Thu Oct 27, 2011 1:14 pm
 Rookie

Joined: Wed May 04, 2011 11:19 am
Posts: 39
Thanks. That makes things nice and simple.

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