5/3/1 percentages

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Mini mahouse
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5/3/1 percentages

Post by Mini mahouse » Mon Oct 24, 2011 2:49 pm

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/" onclick="window.open(this.href);return false;


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Rik-Blades
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Re: 5/3/1 percentages

Post by Rik-Blades » Mon Oct 24, 2011 3:31 pm

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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KenDowns
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Re: 5/3/1 percentages

Post by KenDowns » Mon Oct 24, 2011 4:34 pm

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.

Mini mahouse
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Re: 5/3/1 percentages

Post by Mini mahouse » Mon Oct 24, 2011 5:36 pm

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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KenDowns
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Re: 5/3/1 percentages

Post by KenDowns » Mon Oct 24, 2011 7:27 pm

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.


CorlessJohnJ
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Re: 5/3/1 percentages

Post by CorlessJohnJ » Thu Oct 27, 2011 10:38 am

When you guys are referring to cycle are you referring to the workout? or an actual cycle?

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KenDowns
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Re: 5/3/1 percentages

Post by KenDowns » Thu Oct 27, 2011 10:41 am

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.

jms
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Re: 5/3/1 percentages

Post by jms » Thu Oct 27, 2011 11:24 am

Anyone know which set Velcro's magical fantastical calculator uses?

Oscar_Actuary
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Re: 5/3/1 percentages

Post by Oscar_Actuary » Thu Oct 27, 2011 11:58 am

do you have access to the calculator?

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

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Rik-Blades
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Re: 5/3/1 percentages

Post by Rik-Blades » Thu Oct 27, 2011 12:14 pm

where is the calculator?

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Re: 5/3/1 percentages

Post by jms » Thu Oct 27, 2011 12:35 pm

Sorry - this one:

http://www.exrx.net/forum/viewtopic.php?t=7600" onclick="window.open(this.href);return false;

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stuward
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Re: 5/3/1 percentages

Post by stuward » Thu Oct 27, 2011 1:05 pm

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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Re: 5/3/1 percentages

Post by jms » Thu Oct 27, 2011 1:14 pm

Thanks. That makes things nice and simple.


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