5/3/1 experience?

[Phedder]

I'm thinking of starting 5/3/1 when I start training seriously again next year, and I'm just curious what kind of experiences people have had with the program, likes and dislikes, progress etc. Also what kind of assistance work you did would be good to hear about as well, think I've already got my mind set on those but always good to hear about others.

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[red machine]

i did 2 cycles on it when i started back up 4 months ago, found it pretty good as every session you have one big goal set to go for it, had some good results as i added a test day on the last day of the deload week, added 10kg to bench, 10kg to deads and 15kg to squats after 8weeks so cant complain but abit of that was from just starting back up again, only thing for me i found the volume way to low ok for the deads but for me i love big vol on squats and bench to really work on the tech, but all n all i rate it, 1st few cycles not to heavy but if you rolled out a few more the benefits would increase im sure once you start repin out on your old max, a good stater gen strength prog i reakon, now on shekio (lovin it) but may add in the odd cycle again as next year progresses to mix it up,

assis work - i just mixed it up with some of my fav big lift, cleans, cg bench, rows, back neck press

[Phedder]

Cheers for that Red. I agree with you on the volume, I'll be doing more assistance than is advised which may or may not cause issues, will assess that after a cycle or two. Assistance will include more squats, front squats, CG bench and RDLs so still sticking with big compounds. Should really write some of my plans down, all just circulating in the old noggin at the mo.

I want to try Sheiko at some stage also, but feel I've got plenty left to gain with some simple linear progression. Hoping 5/3/1 will provide those gains and once I stall a few times might be time to give Sheiko a shot.

[tinytraps]

Ive run 5/3/1 a few times but will need some mods on it if you were looking to compete in powerlifting. The volume of classical lifts needs to be increased, I had a discussion with some other lifters after doing your main 5/3/1 work doing 5x5@70% could do the trick.

[Cameron_R]

I'm thinking of starting 5/3/1

Any chance you could post a link or explain what that is? I've got no clue what you guys are talking about :oops:

[red machine]

this is a basic explanation of it, there is an e-book you can get if you want the fully exp of it

http://www.t-nation.com/free_online_art ... e_strength

[Cameron_R]

ta

[rimma]

Phed, one thing which is cool about 531 is competing against yourself every session. There is a formula that allows you to compare different records with each other, meaning each week you try and beat the previous week.

Wendler says something like "work out how many reps you need and focus on that number, think about it a couple of days in advance, that is your goal for the workout".

Like others have said more volume is probably good because the basic premise of 531 is just the 3 work sets- he's pretty loose on the assistance.

[Maximus]

I have the 5/3/1 e-book if any one would like it.

[Cameron_R]

Sure! I'd love a copy.

How can I PM you my email - PM doesn't seem to be an option with you ??

[Maximus]

Should be cool now.

[Phedder]

Ive run 5/3/1 a few times but will need some mods on it if you were looking to compete in powerlifting. The volume of classical lifts needs to be increased, I had a discussion with some other lifters after doing your main 5/3/1 work doing 5x5@70% could do the trick.

Not quite looking at competing just yet, would still just embarrass myself :pfft: With that said though the 5x5@70% is definitely something to consider. Was thinking Sheiko would give plenty of time with the core lifts when I get around to doing it.

one thing which is cool about 531 is competing against yourself every session. There is a formula that allows you to compare different records with each other, meaning each week you try and beat the previous week.

This was one of the main aspects that drew me towards it, and I've got a spreadsheet which calculates rep maxes from your top sets each workout to compare against too. When training seriously I always want to test my maxes which is a bit counter productive in the long run, using reps to keep track instead appeals to me.

Cheers for the feedback guys, I'm gonna get onto writing out my template. Will write up two, one trying to include more of the core lifts and see which I prefer the look of.

[DinoTrainer]

Progress slowly: "I tell guys that the longer your stride, the quicker you'll tear a hamstring," says the former Division I football player. "But the problem is, people live for today's workout. No one seems to have the vision anymore to look beyond just what they are doing today.

"I plan my training for a year. I know exactly what I want to do, and what I want to accomplish 12 months in advance. And I know what five or 10 pounds a month adds up to over the course of a year.

"The game of lifting isn't an eight-week pursuit. It doesn't last as long as your latest program does. It's a lifetime pursuit."

I like this workout program. Modifying it to 3 workout per week.