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What I got out of 5/3/1, 18 months later

Posted: Sun Feb 10, 2013 2:45 pm
by KenDowns
Here's a thread for a lazy snow-bound Sunday afternoon.

I only did 5/3/1 for 4 or 5 cycles, can't really remember and don't feel like looking it up.

But there is one thing I've never changed since that first cycle, no matter what other program I've been doing: the 4 day schedule with one main lift per day: deadlift, squat, press, bench. Just seems to work.

Anybody else?

Re: What I got out of 5/3/1, 18 months later

Posted: Sun Feb 10, 2013 4:17 pm
by Oscar_Actuary
I generally agree.
I think it fits for a balance of focus and recovery and frequency for a variety of lifterr (intermediate and old)
For me Deadlift and Press can be the same day.
Bench separate if for no other reason than I cramp too much doing it after heavy leg work.

Since discovering the joy of training, programming has always been a part I enjoy. It's more mathy, or like a maximization problem, than I foresaw.

Re: What I got out of 5/3/1, 18 months later

Posted: Mon Feb 11, 2013 8:11 am
by Jungledoc
I'm doing almost the same, except for the past few weeks I've left press out and done 2 bench days. May need to change, but that's working for bench.

Re: What I got out of 5/3/1, 18 months later

Posted: Mon Feb 11, 2013 8:14 am
by hoosegow
I got stronger.

Re: What I got out of 5/3/1, 18 months later

Posted: Mon Feb 11, 2013 9:17 am
by Proper Knob
hoosegow wrote:I got stronger.
I got stronger, and continue to get stronger.

Re: What I got out of 5/3/1, 18 months later

Posted: Mon Feb 11, 2013 11:01 pm
by xshawnxearthx
Been doing 5/3/1 in some way shape or form since spring time of last year. Definitely "repping" more weight than I was before with other routines but I'm not sure that was the 5/3/1 or just progression in general. I started really low to get the most of it, and I feel like it's really starting to come together. I'm still at the point where I can do 1-5 extra reps depending on week and lift, but I'm slowly approaching where I'm only going to be able to hit the reps they suggest. I'm looking forward to it, because when I'm hitting just 1 rep on the third week, my weeks of 5 reps and 3 reps are going to be really hard. Hell, i may have to start actually deloading like the program suggests.

I've tried finding the nice balance for the extra work. I think I found it, but I'm not 100% yet.

Re: What I got out of 5/3/1, 18 months later

Posted: Thu Feb 14, 2013 12:18 am
by xshawnxearthx
Well, as of today, added 25lbs to my squat ORM with 5/3/1. Hit 1x345 today!