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Wendler's 5/3/1 Program - Part 5
 

Chris87
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Join date: Nov 2010
Posts: 1983

forbes wrote:
I was wondering if anyone has tried to incorporate 5/3/1's set and rep schemes into a squat specialization routine? I'm not talking about combing 5/3/1 with another program, just using the same program but manipulating it so one is squatting (and progressing) more frequently than just once a month.


Jim has stuff in the second version that lay out ways you can squat more frequently.

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Arn
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Join date: Jan 2011
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Hi

My goal is simply to get a little stronger every day. My calculated 1RM lifts are 130/95/165/60 kg (s/b/d/p).

Do to family, work and so on, I'm forced to cut my training down to just two days a week. I've been doing the routine in the book with squat and bench one day, and deads and press the other. Using a sort of BBB for assistance, (squat, bench and DB row one day and deads, press and chins the other) but reduced the amount to 5 x 5, do to time and energy. I've been making steady gains so I guess every thing is fine, but I'm curios if I should be doing something different for better all round results.

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Vanagandr
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Join date: Apr 2012
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How would you guys suggest testing new maxes on this program?

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mkral55
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Posts: 870

Vanagandr wrote:
How would you guys suggest testing new maxes on this program?


At the meet you are training for.

Or if you don't compete, do it on your next 5/3/1 day. Instead of doing 1+, just stay at 1 and work up to a new 1RM.

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gorangers0525
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I usually pick one lift a cycle to do a heavy single on. Always on the 5/3/1 day

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Vanagandr
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Sounds good

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Vanagandr
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Does anyone know a good way to increase volume on the main lifts? I feel like i'm not getting enough on my lower intensity days

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roon12
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Posts: 241

Vanagandr wrote:
Does anyone know a good way to increase volume on the main lifts? I feel like i'm not getting enough on my lower intensity days


Do the Boring But Big assistance?

5x10 in addition to the programmed sets is plenty of volume

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kghof
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Vanagandr wrote:
Does anyone know a good way to increase volume on the main lifts? I feel like i'm not getting enough on my lower intensity days


You could try the high volume version Steve Pulcinella wrote about on elitefts. He has had people do three sets with the final weight of the main exercise and reported good results. For example, 65% *5, 75 % *5, 85% * 5, 5, AMRAP. That is not following 5/3/1 to the letter, but it does follow the principles that Jim lays out.

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Stormrage
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Join date: Nov 2011
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Ive been on 5/3/1 fullbody training from the article, now a new job schedule only leaves me time to lift twice a week. I decided to try this:
Day A
Squat 5/3/1
Bench 5/3/1
Chins 30 - 50
GHR 2x10-15
Abs 2x10-15

Day B
Dead 5/3/1
Press 5/3/1
Kroc row 1x max
db bench 2x10-15
db curls 2x10-15

Hill sprints 3/week and stretching 2/week, how does it look?

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Chris87
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Join date: Nov 2010
Posts: 1983

Stormrage wrote:
Ive been on 5/3/1 fullbody training from the article, now a new job schedule only leaves me time to lift twice a week. I decided to try this:
Day A
Squat 5/3/1
Bench 5/3/1
Chins 30 - 50
GHR 2x10-15
Abs 2x10-15

Day B
Dead 5/3/1
Press 5/3/1
Kroc row 1x max
db bench 2x10-15
db curls 2x10-15

Hill sprints 3/week and stretching 2/week, how does it look?


Very solid. That is a great plan.

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panzerfaust
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Looks great.

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florelius
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I am running something very similar at the moment and it works great, the only thing I would change if I where to use your plan is to either add a upperbody-pulling movement to balance out the pressing, or to swap out dbpress with a tricep movement. In essence meaning that I would do as many movements that involves upperback as I would do movements that involves chest/front delts.

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Stormrage
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florelius wrote:
I am running something very similar at the moment and it works great, the only thing I would change if I where to use your plan is to either add a upperbody-pulling movement to balance out the pressing, or to swap out dbpress with a tricep movement. In essence meaning that I would do as many movements that involves upperback as I would do movements that involves chest/front delts.


I did think of that, but I have a bad shoulder and Im already doing rehab in the form of band facepulls and rear lat raises, I do both 3x20, do you think thats enough upperback work?

Mon - A + hills
Wed - rehab + hills
Fri - B + Hills

I also foam roll and static stretch legs, hips, pec and shoulders for 30 min twice a week
BTW, Thanks for the imput.

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panzerfaust
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FWIW, I have had many rotator cuff issues, and adding chin ups and light rows between ALL pressing sets has got my shoulders to near perfect health.

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florelius
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Stormrage wrote:
florelius wrote:
I am running something very similar at the moment and it works great, the only thing I would change if I where to use your plan is to either add a upperbody-pulling movement to balance out the pressing, or to swap out dbpress with a tricep movement. In essence meaning that I would do as many movements that involves upperback as I would do movements that involves chest/front delts.


I did think of that, but I have a bad shoulder and Im already doing rehab in the form of band facepulls and rear lat raises, I do both 3x20, do you think thats enough upperback work?

Mon - A + hills
Wed - rehab + hills
Fri - B + Hills

I also foam roll and static stretch legs, hips, pec and shoulders for 30 min twice a week
BTW, Thanks for the imput.


Well if you have a bad shoulder it is even more important. What you can do is to do the facepulls and rear raises as part of your warm up or after the regular weight training every time you train + on weds when you run hills. I think that will be good for your shoulders :)

When it comes to upperback the more the better is the name of the game.

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Chris87
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florelius wrote:
Stormrage wrote:
florelius wrote:
I am running something very similar at the moment and it works great, the only thing I would change if I where to use your plan is to either add a upperbody-pulling movement to balance out the pressing, or to swap out dbpress with a tricep movement. In essence meaning that I would do as many movements that involves upperback as I would do movements that involves chest/front delts.


I did think of that, but I have a bad shoulder and Im already doing rehab in the form of band facepulls and rear lat raises, I do both 3x20, do you think thats enough upperback work?

Mon - A + hills
Wed - rehab + hills
Fri - B + Hills

I also foam roll and static stretch legs, hips, pec and shoulders for 30 min twice a week
BTW, Thanks for the imput.


Well if you have a bad shoulder it is even more important. What you can do is to do the facepulls and rear raises as part of your warm up or after the regular weight training every time you train + on weds when you run hills. I think that will be good for your shoulders :)

When it comes to upperback the more the better is the name of the game.


I agree with this. Personally, I do a 10-15 minute stretching/dynamic warmup twice a day, and 20 band pull aparts are part of it. So, 40 pull aparts a day, in addition to the chins, rows, and stuff I do in the gym.

What I would do, is keep everything the same as you have it, and just do a few sets of pull aparts each day.

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Stormrage
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Thanks to all, I will add more upperback work, chins in between all my pressing movs, and finish the workouts with facepulls or pullaparts.

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florelius
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I just wanted to say I am now the proud owner of "531 for powerlifting" and am almost done reading it and I am pleased with the content, will probably re-read it the upcomming week. Also there are som kick ass lines in there that made me laugh out loud.

Ps. I think I am going to use the 3/5/1 variation for non-competitiv lifters in june to establish some true 1rm`s. ( there are some weights I want to touch before the summer and this variation seems perfect for that )

Thanks Jim for the good read and hope you use the 19.9 bucks on something awesome :) ( totally nut-hugging )

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IFlashBack
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Join date: Feb 2011
Posts: 906

Hey guys I just have a couple of questions.

This upcoming week is deload week. I am technically running the BBB (sometimes I can't do the 5x10 in full, but I run some variation). I was just wondering if I can warm up, do the 5x10 sets, and then the 5/3/1 sets for the deload. I think this will make the 5/3/1 sets a little bit more challenging.

Second question regarding the chinups between the sets: how much do you guys go? I've been having shoulder issues as well. But I can only do about 5 or so pullups per set. The last thing I wanna do is hurt the performance of my 5/3/1 sets trying to get in more reps.

Thanks

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roon12
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Posts: 241

IFlashBack wrote:
Hey guys I just have a couple of questions.

This upcoming week is deload week. I am technically running the BBB (sometimes I can't do the 5x10 in full, but I run some variation). I was just wondering if I can warm up, do the 5x10 sets, and then the 5/3/1 sets for the deload. I think this will make the 5/3/1 sets a little bit more challenging.


Why do you want to make a deload more challenging? I also think that you're supposed to deload the 5x10 as well. The recommendations being either 3x10 or 5x5 at the usual percentages.


Second question regarding the chinups between the sets: how much do you guys go? I've been having shoulder issues as well. But I can only do about 5 or so pullups per set. The last thing I wanna do is hurt the performance of my 5/3/1 sets trying to get in more reps.

Thanks


I do 'enough' chins. The exact number depends on how I'm feeling but it's always at least 2-3 reps shy of failure. If you think it might be affecting your 5/3/1 sets then have you tried doing the chins inbetween your warm ups then band pull-aparts inbetween 5/3/1 sets?

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mkral55
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Join date: May 2010
Posts: 870

IFlashBack wrote:
Hey guys I just have a couple of questions.

This upcoming week is deload week. I am technically running the BBB (sometimes I can't do the 5x10 in full, but I run some variation). I was just wondering if I can warm up, do the 5x10 sets, and then the 5/3/1 sets for the deload. I think this will make the 5/3/1 sets a little bit more challenging.

Second question regarding the chinups between the sets: how much do you guys go? I've been having shoulder issues as well. But I can only do about 5 or so pullups per set. The last thing I wanna do is hurt the performance of my 5/3/1 sets trying to get in more reps.

Thanks


First, if you cant get the full 5x10, the weight is too high. I've messed around with different percentages and rep schemes after my 5/3/1, but you can't really call it BBB any more.

Second, I agree with the previous poster, the point of a deload is to deload. Don't look for ways to make it challenging, it is supposed to be a break.

Third, chins between sets: I feel like a good/simple rule of thumb to follow is to match your pressing movements with chins/rows. For instance if you do 225x10 on bench, and you weigh about 225, match that bench set with chins rep for rep. Not saying you have to math out all your chins, but I think it's a very, very good idea to keep your back work even with your pressing.

Coincidentally, this may fix your shoulder issues all by itself.

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Doh
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Join date: Mar 2005
Posts: 464

IFlashBack wrote:
Hey guys I just have a couple of questions.

This upcoming week is deload week. I am technically running the BBB (sometimes I can't do the 5x10 in full, but I run some variation). I was just wondering if I can warm up, do the 5x10 sets, and then the 5/3/1 sets for the deload. I think this will make the 5/3/1 sets a little bit more challenging.

Second question regarding the chinups between the sets: how much do you guys go? I've been having shoulder issues as well. But I can only do about 5 or so pullups per set. The last thing I wanna do is hurt the performance of my 5/3/1 sets trying to get in more reps.

Thanks


I will echo what others have said about deload week. I know it's psychologically difficult to go into the gym and lift absolutely light weights. But it is what it is and you will have to deload! Believe me, I used to skip deload week. It didn't take long before my strength gain diminished. I began taking my deload week seriously and I am beginning to see improvement again. Additionally, I'm also more refreshed at every workout.

Chin-ups between exercises is a good advise but I lose focus when I do that. Instead, I just do chin ups everyday. That's the perk of having a pull-up bar at home! I spread sets of 10 throughout the day and perform them every day.

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IFlashBack
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Join date: Feb 2011
Posts: 906

I appreciate the responses guys. I guess I'm missing the point of the deload.

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XArena
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Join date: Sep 2011
Posts: 750

Hi everyone. I have been thinking of starting 5/3/1 recently, and I think I'm finally going to do it. I just don't know how I should set up my training, so I wanted some opinions, how is this?

Saturday
Deadlift 5/3/1
RDL 3x6-8 (ramped)
Leg Raises 4xfailure

Sunday
Overhead Press 5/3/1
Lying Tricep Ext. 3x6-8 (ramped)
Chin ups 5x10

Tuesday
Squat 5/3/1
RDL 3x10 (straight)
Front Squat Hold: work to a real heavy weight

Wednesday
Bench 5/3/1
Overhead Press 3x10 (straight)
Pendlay Row 3x5 (ramped)

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