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

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

Post by KenDowns » Sun Feb 10, 2013 2:45 pm

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?

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

Post by Oscar_Actuary » Sun Feb 10, 2013 4:17 pm

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.

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

Post by Jungledoc » Mon Feb 11, 2013 8:11 am

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.
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

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

Post by hoosegow » Mon Feb 11, 2013 8:14 am

I got stronger.
Thanks TimD.

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

Post by Proper Knob » Mon Feb 11, 2013 9:17 am

hoosegow wrote:I got stronger.
I got stronger, and continue to get stronger.
What if the Hokey Cokey really IS what it's all about?

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

Post by xshawnxearthx » Mon Feb 11, 2013 11:01 pm

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.

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

Post by xshawnxearthx » Thu Feb 14, 2013 12:18 am

Well, as of today, added 25lbs to my squat ORM with 5/3/1. Hit 1x345 today!

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