Show your 5/3/1 routine

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NightFaLL
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Show your 5/3/1 routine

Post by NightFaLL » Tue Sep 14, 2010 12:21 pm

From what I understand you can make quite a few variations.. I made a thread about this but decided to delete it and do this instead.

I know a lot of you have had good results on this - I'm planning on cutting alcohol down (if not out completely) so I can focus more on my training. As I've never done this program, I figure it's as good of a time as any to try it!


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Post by NightFaLL » Tue Sep 14, 2010 12:29 pm

Actually, I just saw that his e-book costs money - I didn't mean to try to 'steal' anything, so if you guys feel this isn't right, please delete this thread.

I'm not really sure what would constitute stealing with this book, as I see tons of information/program designs all over the internet currently.

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Post by GTO » Tue Sep 14, 2010 1:40 pm

I just started 5 3 1, I'm in the middle of wave 2 of bbb, lots of fun and lots of doms.

This version is the same as in the book.
http://www.mensfitness.com/fitness/workout_routines/451

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Post by GTO » Tue Sep 14, 2010 1:43 pm


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Post by Jungledoc » Tue Sep 14, 2010 4:48 pm

Wendler is smart enough to realize that if you are fairly liberal with something like this it will pay off in the long run. So he hasn't been greedy with the book, and talks about the program quite openly, and allows publications like this in Male Fitness. He will get more speaking invitations, and more book sales as a result of people just knowing about the program.

The bodybuilder template in the article got quite a lot of attention, and I have been very curious about it, so thanks, GTO for the link.

Really, you can do the assistance work any way that you want, though it helps to have some sort of a system and plan. The book has 5 or 6 templates for the assistance lifts, but even they are flexible, and if you know what you're doing, you can do a lot more.


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Post by NightFaLL » Tue Sep 14, 2010 6:48 pm

Yeah I used those links to make a layout for myself, based on what I want to focus on.

I did my bench + chest/shoulder assistance today - since I have ~3 days before my shoulder press day, I figure doing a few sets of lateral raises/front raises shouldn't be too rough on them.

I basically did this:

Bench 5/5/5 (at the % of 90% of 1RM prescribed)

Then incline flys 4x15
Seated Lateral Raises 4x15
Cable Bent-Over Flys 4x15
Tricep pushdowns 4x15

I kept the rest low on those, next bench workout I'm dropping the reps to 12, then to 10 on the final one before deload (Deload will be 15's again)

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Post by bam » Tue Sep 14, 2010 7:54 pm

I think it would be interesting if the folks who have at least 6 cycles under their belt listed their gains.
To make it easy, there's only one number per cycle per main lift to track -- the 3rd set of the 3rd week's calculated 1RM. Any takers?

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Post by Proper Knob » Wed Sep 15, 2010 9:46 am

bam wrote:To make it easy, there's only one number per cycle per main lift to track -- the 3rd set of the 3rd week's calculated 1RM. Any takers?
Here's my squat progress, my first and my latest cycle. I've done eight cycles in total, but i repeated two as i had a two month break due to me relocating.

First
12 x 87.5kgs
10 x 92.5kgs
6 x 97.5kgs

Latest
10 x 112.5kgs
6 x 120kgs
4 x 125kgs

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Post by NightFaLL » Wed Sep 15, 2010 11:25 am

I really feel like this routine's going to work well for me, even while cutting body fat.

The fact is that I've never done well on compound lifts doing anything over ~8-10 reps. Stuff like this with low volume/high intensity followed with BB stuff just to get some volume seems perfect for me.

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Post by bam » Wed Sep 15, 2010 5:04 pm

Proper Knob wrote:Here's my squat progress, my first and my latest cycle. I've done eight cycles in total, but i repeated two as i had a two month break due to me relocating.

First
12 x 87.5kgs
10 x 92.5kgs
6 x 97.5kgs

Latest
10 x 112.5kgs
6 x 120kgs
4 x 125kgs
So just using your numbers, your calculated starting max 1RM is 113kg (249lbs) and in 8 months you're it's 136kg (299lbs). That's a 20% gain in 8 months!
I suppose the first year expected gain for your squats is about 30%. That's Tremendous!

EDIT: So your max 1RM squat should be nearly 147kg (323lbs) in 4 months.

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Post by pdellorto » Wed Sep 15, 2010 7:04 pm

I'd show mine, but I can just report in. After 10 cycles, I took my tested 1RM in the trap bar deadlift from 300 to 305. I probably could have kept going but I needed to stop for pre-competition prep.

My estimated 1RM went up a lot more, and I subsequently pulled 315 this past week from a lower bar without much deadlifting in between. Meanwhile, my strength-endurance went right the hell up - I can pull a lot more reps than estimating back from my 1RM tells you. 75% of 315 is about 235 pounds, theoretically my 10RM. But I've pulled 280 for 12 and 250 for like 16, so all those AMRAP sets really helped.

I've got a couple trainees on it, but I don't think either was really pulling near their max when we started, and they're still routinely pulling 6-7 reps on week 3's 1+ set. One of them is doing that at like more than 100 pounds from where he started a year ago.

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Post by NightFaLL » Wed Sep 15, 2010 8:15 pm

Well, I've started in on it - so I'll let you guys know how my results are as well.

Current maxes that I put in (90% of 1RM):


Squat 405
Bench 300
Deadlift 475
OHP 200


These are kind of estimates, since I haven't done anything but DB bench in awhile, I started bench low. Deadlift I haven't done much, been doing cleans more than anything.

I'm on a caloric deficit, rotating carbs in on days that I train (4x/wk version). I'm also cutting booze out.. I'm not good at keeping online logs, so I'll just update this after my first cycle and let everyone know what my new maxes are.

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Post by Johnny » Wed Sep 15, 2010 11:21 pm

First cycle
S 374.0 x 5
B 187.0 x 5
D 341.0 x 4

Fifth cycle
S 412.5 x 1
B 209.0 x 1
D 390.5 x 2

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Post by Jungledoc » Thu Sep 16, 2010 8:16 am

bam wrote:I think it would be interesting if the folks who have at least 6 cycles under their belt listed their gains.
To make it easy, there's only one number per cycle per main lift to track -- the 3rd set of the 3rd week's calculated 1RM. Any takers?
I think the number to report is the actual 3rd set of the 3rd week. Calculted 1RMs are very rough estimates, vary with the lift and with the individual. Here are my 3rd 3rds:

Cycle 1, July, 2009
Press 8x75
Dead 4x270
Bench 3x145
Squat 1x160

Cycle 9, June, 2010
Press 1x120

Cycle 10, August, 2010
Dead 1x315
Bench3x160
Squat 1x220

My best press was in cycle 9. I don't know why it suddenly dropped in cycle 10.

So, looking at this in terms of calculated 1RMs (I'm using Wendler's formula--Brzscki would make gains look even bigger, as the caculated maxes are lower):
Press 8x75=95--recent=1x120
Dead 4x270=306--recent=1x315
Bench 3x145=159--recent=3x160=176 (a couple of weeks later, actual 1x175, not yet back to my all-time PR of 185)
Squat 6x160=192--recent=1x220

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Post by bam » Sat Oct 02, 2010 10:54 pm

There are lots of people posting their 531 gains on the i-net these days. I've been looking (ok, lurking :walk: ) around and, in general, gains are pretty consistent at ~15% for 6 months. So based on this it seems to me that if would be more beneficial to increase weights based on a percentage of the expected gain rather than the arbitrary 5 or 10 lbs.
  • For instance if you can OHP 200, in 6 months you can expect to be OHPing 230.... that's a monthly increase of.... OK, bad example.

    Let's say you're DLing 300, that's an expected 345 in 6 months, so you should increase 7.5lbs each month.
I think this customized approach reduces the risk of an early stall. Thoughts?


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