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Topics tagged with 5 3 1'

TitleAuthorPostsLast Post
531 spreadhseet, need help JoshW2480 7 3 yearsNorIda (46957): Sharp turn where? I said to put forth effort in both posts to reep maximal gains. But apparently you were distracted by the pretty colors in my initial post. It's okay bro, we still love you.
5/3/1 for female? MizAlmie 5 3 yearsMizAlmie (4): "Progress not perfection" thanks for the reminder. @RobotEars @Dem41 @Jsn3004 Super encouraging words. Glad to hear some of your positive experiences with the program and input. Thank you!
Routine balancing. KenoXZ 5 3 yearseknight (58109): That routine is a disaster. The point of running 531 is that it has 2 upper and 2 lower days. What you outlined is 3 upper days (one with deads thrown in) and one lower. The accessory work on deadlift day should be lower body, since the movement is hip and knee driven, not shoulder driven. A balanced 531 can be found in my current log: -3X
5/3/1 query aesthet1x 18 4 yearsmikew (11493): Absolutely agree. I came in to say that one other major customization I made to 531 is to omit OHP day altogether and do a dynamic upper body day (chest and back) instead.
Critic my setup of 5/3/1 Blackbasara 5 4 yearsmikew (11493): Short answer is that I would pick one exercise and do a dynamic day with that on your 4th workout of the week. I don't think you need to recalculate your 1rm unless you have trouble hitting your numbers for the max effort set. More thoughts tomorrow. That's what u have for now.
Bulk Wars : Return of the Deficit Frostshock Jump to first page500Jump to last page 4 yearsFrostshock (13324): Inb4 anyone else can end the thread!:cool:
5/3/1 - Template SnackIt 12 4 yearsSnackIt (76): @Sharkoon1 Thanks mate, yeah I'm just overanalyzing things.
First setup of 5/3/1 SnackIt Jump to first page34Jump to last page 4 yearsSnackIt (76): Yeah i have, but i have an old version of iPhone... can't use them app :(
Big But Boring 5/3/1 ErickFromOmaha Jump to first page198Jump to last page 4 yearsErickFromOmaha (4195): Yes definitely need the discipline structure and you guys getting on my ass lol. On my own I slack off kind of etc. I started "clean eating" as well
weaker after deload week 5/3/1 golago Jump to first page34Jump to last page 5 yearsSRorhrbac0808 (47098): But srs. If you want to get strong just go fucking balls to the wall and eat a ton of food and allow enough time in between training sessions to recover. The only thing stopping you from getting a PR is your mind. You want a PR? Go do the damn thing. Want another one next week? Fucking lift more. Simple as FUCK. No thinking. Lift. more. every. Damn. Day.
Question on 531 assistance work ParkerHenry 4 5 yearsFiremanSi (42408): Obviously it's called progressive overload.
5/3/1 boring but BIG question swollenscott 19 5 yearsOwnsPwns (124): Sorry, got called out to work OT last night and wasn't in front of a computer. I have a few places in my gym i could probably attempt them. Always looked like an easy way to hurt myself so I've been worried about trying them. I do have a seated leg curl machine, so I will switch out lunges for those and when I get some courage I'll try some glute ham raises. Thanks for the ideas.
Your opinions on 5/3/1 Boring but big Dai 14 5 yearsDai (262): @kickinchicken You think so? Never tried it before either, so that is something I have been wondering about which kind would be better for my strength level Bench : 198 Squat: 233 Deadlift: 303 This is my calculated maxes currently after the cut at 147 lbs
Pig's Log v.45132 Piggles 14 5 yearsPiggles (226): Week 3 - Day 2 (Yesterday) Front Squats (based on 1RM of 100kg - bumped this up 10kg after weights being too light - this felt better) 67.5kg x 5 77.5kg x 3 85.0kg x 10 Back Squats 60.0kg x 2s x 10r (just 2 light sets to think about form and see how my back felt) BB Lunge 60kg x 12r x 4s Dead Stop Good Mornings 12 reps x 40kg x 3 sets Calf raises - 3 sets x 12 Seated Leg Curl - 3 sets x 12 Hip Abductor - 3 sets x 12 Leg Extension - 2 sets...
5/3/1 critique , advice Dem41 15 5 yearsDem41 (586): @kickinchicken good info there man, thanks for posting those. i am defiantly a fan of mobility work now, the agile 8 has a made a huge difference in my workouts since i started doing them. also been doing the morning mobility hes got posted in the beyond book. ill research the limber 11. other then the cable crunches, and hanging leg raises. what would you suggest for obliques ? i am primarily after strengthening my core to help with my...
*Wendler 531 TIP for Natties (Video) FiremanSi 7 5 yearsFiremanSi (42408): @mikew I think alot of people like the idea of DE work and its differnet and exciting and who doesnt like SPEED... but in realistically the level most of us are at it will have minimal carryover to our lifts BUT to help nail down form and get some explosive rep work from differnet setups into our routine. I've seen a few people like bryce lewis, jason blaha and brandon campbell that used to use it but found it had minmal carryover and they were...
5/3/1 vs Beyond 5/3/1 nine0seven 8 5 yearsFiremanSi (42408): @nine0seven I done both and had logs on both.... currently doing advanced wendler with personally selected accessory work.
Juggernaut 5/3/1 Program Danimal_88 7 5 yearscassious (2926): Beyond 5/3/1 has a bit of volume to it. Plus its fun as fuck!
Advanced Chicken!!! (A 5/3/1 LOG) kickinchicken Jump to first page92Jump to last page 5 yearsFiremanSi (42408): Good stuff man interested to see how it works for ya !!
*Doing Wendler ?? U need to watch THIS. FiremanSi 1 5 yearsFiremanSi (42408): For all of those that are doing wendler here is a FLAWLESS review on it, why it was created, benefits and flaws to the program... Couldn't ask for more and glad to see my original concerns with the program crop up in this review !!! Enjoy guys.
*Firemans Log:Older,Wendler,Faster,STRONGER! FiremanSi Jump to first page500Jump to last page 5 yearsDukenhiemer (23938): ITS SIMPLYSHREDDED MOTHER FOCKAS
Smolov + 5/3/1 TheBB Jump to first page44Jump to last page 5 yearseknight (58109): @TheBB lmao. Epic troll. You got me troll boy. Have fun not being able to articulate what you want after someone has broken it down for you like you're a child. Best of luck! -3X
Bulk Wars : The Empire Lifts Back Frostshock Jump to first page500Jump to last page 5 yearsFrostshock (13324): @maximus24 THIS IS SPARTAAAAAAAAA!!!!! Hahahaha was replying and saw the log...
5/3/1 bbb jja0016 7 5 yearsjja0016 (829): Thanks man. always ;)
Done P-ing, P-ing, L-ing...531 eknight Jump to first page219Jump to last page 5 yearseknight (58109): Leg shot pre-Smolov. Measures in at 23 1/4". Will use a conservative max of 325 for the program. -3X
Poll. Opinions welcome! eknight Jump to first page45Jump to last page 5 yearsTrev182 (14986): hahahaha You find some brilliant pictures EK!
5/3/1 Boring but BIG CHALLENGE nine0seven 6 5 yearsnine0seven (2569): @GrizzlyBerg I see. I'll have to look into that. Thanks!
The 5/3/1 Resource Thread cardinal 10 5 yearsFrostshock (13324): Very short and to the point in the book as well. Doesn't dick around but at the same time will tell you just the right amount of information you need. Here's some old archived 5/3/1 threads with good questions/answers:
Thoughts on 531 deload eknight 13 5 yearsMMB (3616): I personnaly kept the deload for 7th week just I wasn't feeling the need to do so after 3rd week. I'd just do one when I feel it´s needed.. -Mat
dempsey531BoringButBigLog dempsey 18 5 yearsdempsey (268): great bench day! not perfect but way better than the past sessions. a friend of mine taught me how he set-up and his back arch was like super high. mine was like medium. i'll post a vid later. bench set 1 125x5 set 2 135x5 set 3 145x5 ohp 70x10x5 db row 60x10x5 incline db curl 20x10x3 rear delt raise on incline bench 20x10x3 cable tricep pushdown 40x10x3 abs circuit 3sets of v-crunch 25x12 plank...
*Firemans Log: 5four3two1..A BULK of Kings ! FiremanSi Jump to first page500Jump to last page 5 yearsPerfidy (3094): Future Bulking Goals: Stay as lean as Si
Starting strength question smith96 6 5 yearsAarronStenner (10990): @smith96 I done starting strength and its a good program. Helped my squat a shit ton
Changing it up! DanMmmFood 7 5 yearsDanMmmFood (13): was looking at something like this, Lower, Squat SLDL Leg Extension Lying Leg Curl Seated Calf Rasie Upper, OHP Flat Dumbbell Press Bent Barbell Row Pronated Lat Pulldown Face Pulls Barbell Curl Skull Crusher Lower 2, Deadlift Front Squat Leg Press Seated Leg Curl Standing Calf Raise Push, Bench Press Incline Dumbbell Press Dumbbell Shoulder Press Lateral Raise Dumbell Overhead Extension Cable Pushdown Pull, T-Bar row Horizontal Hammer...
Massive loss leading to Massive GAINZZZ!! Fosta41 11 5 yearsOwnsPwns (124): I'm running 5/3/1 BBB right now with a few accessories. I'm loving it. my OHP,Squat, and DL feel like they could just keep going up. My Bench feels like it is going to stall ever cycle, yet somehow i keep adding the weight to it like the program tells me to do. You will not be disappointed when you make the switch. I haven't given up shakes completely, but after lurking on these forums for a bit, I found that i was taking in way to much...
5/3/1 Template Advice Frostshock 17 5 yearsFrostshock (13324): @FiremanSi Alright awesome man thanks! Yeah I wanted to do chins because of the lack of direct bicep work and my chins/pullups are painfully weak. They shame me every upper power day lol Band stuff actually sounds pretty good for in between warm up sets
5/3/1 Jsn3004 8 5 yearskickinchicken (8716): Dave Gulledge The powerlifter... On a cut... 800 SQT 700 BP 735 DL And ripped
PHD-4 vs. PHAT Xandar 15 6 yearsSRorhrbac0808 (47098): Haha. I went through RJ for training services last year. Dude got me mad shredded and was so cool to work with. I learned so much from the man. Then I tried TSG. Ummmmm I don't want to go off on a rant here but I didn't like at all. That is all haha.
Beyond 5/3/1 Program 1.1 AarronStenner 17 6 yearsAarronStenner (10990): If I was squatting near enough 160kg and deadlifting even more id be considered strong around my area. These rookie gains best come quick if what you read is valid
Considering program change, thoughts? teeeeej 5 6 yearsteeeeej (487): Cheers y'all, appreciate the feedback! I'll look into both of those programs
Jenntastic's BULKtastic 5-3-1 Log Jenntastic Jump to first page31Jump to last page 6 yearsJenntastic (34): Week 3 Day 3 ~Bench Press~ Felt strong this morning! Here is what I did... 30 lbs for 5 40 lbs for 5 45 lbs for 3 55 lbs for 5 65 lbs for 3 70 lbs for 10 40 lbs 5 sets of 10 Dumbbell Row 25 lbs 5 sets of 10 Forearm curls 30 lbs for 20 40 lbs for 15 50 lbs for 10 Another great workout!
squat is going phenomenal right now.. Strongboi 7 6 yearsStrongboi (79): that translates some where from 160kg to 170kg
Wendler 5-3-1 warm-ups BaiTu 11 6 yearsBaiTu (3096): Who's going to flame you? Results speak for themselves.
can benching with a dl bar lose reps? Strongboi 2 6 yearsStrongboi (79): & i mean a new rep pr in decline press! not regular :)
new PR on bench & future lifting goals. Strongboi 6 6 yearsteewhat (1972): if he started running 5/3/1, wouldnt a 15lb increase be correct, 3 working weeks, deload week. then up lower body exercises by 10lbs and upper body by 5lbs. going into October now so 3 months= 15lbs increase to upper movements by christmas.
5/3/1 Strongboi 8 6 yearsStrongboi (79): thanks for the advise man, i really apprecciate it!
Progress Log/Wendler Questions Jilliams 1 6 yearsJilliams (1): hey, ive been training for 2 years on and off (only 8 months seriously or consistently) and decided to jump on wendler about a month ago (currently at the start of my 2nd cycle) and im doing 1 or 2 joker sets per workout with bodybuilding style accessory exercises. I am: 17 6'4 88kg/194lbs Deadlift: 180kg/405lbs Squat: 140kg/308lbs Bench: 92kg/202lbs x2 OHP: 60kg/135lbs I play rugby and just aim to get strong as fuark, put on...
5 3 1 routine critique AustralianOak 10 6 yearsAustralianOak (1504): @AarronStenner yeah man EK was right the first exercises are using the 5 3 1 progression. And I love the system as well getting strong :) @BaiTu thanks for posting man. It really does vary man, sometimes it will be long steady state run or it can be 200m sprints and I do life near hills so yeah they are used also. Neutral grip I use and honestly I haven't knocked out as many as I can in a row man. But my last day was 3 x 8 with a 10kg 22lb...
Beyond 5/3/1 Swift 3 6 years_RudeCrew (15100): Ya. Buy it.
5/3/1 all I need to know? MCarey 9 6 yearsDevil82 (1240): @mikew you said 5/3/1 isn't great when doing cut but you use PHD4 instead? isn't it higher in volume? thus even more taxing on a cut? asking because I'm cutting and stuck on 5x5SL, looking into something new
龙争虎斗 Wendler 五三一(5-3-1) BaiTu Jump to first page43Jump to last page 6 yearsBaiTu (3096): This log isn't very interesting to me and it's my log. Next week is a deload week and then the week after that I'm on vacation. I'm going to keep doing my workouts and logging them in my notebook, but for a lot of reasons, I'm just going to stop updating it here. I've just been busy lately.
5/3/1 nastybeast 3 6 yearsBaiTu (3096): The book is great and it's not too expensive but this article also does a good job of laying everything out.
5 3 1 eingold 3 6 yearsBaiTu (3096): @Devil82 Wow, thanks. You do some math to figure everything out on warm-up sets for the Wendler 5-3-1. You take your one-rep max and take 90 percent of that as your working max. Then you calculate everything off of that. So your warm-up would be 5 reps at 40 percent, 5 reps at 50 percent and then 3 reps at 60 percent. I'm not completely sure on what you mean when you say you're not sure how many weeks to run the program. You do three...
deload week on 5 3 1, needed? FxElement17 9 6 yearsWinnersNeverQuit (10311): I've personally never performed 5/3/1 itself, but I have ran my own programme which is something of a mix between westside barbell and 5/3/1, and I found it necessary to take a deload, not necessarily every 4 weeks but still, and when I did if I didn't feel recouped after one like week, I would take a second week completely off
Going to failure on the rep out sets of 531 Shezza94 12 6 yearsSRorhrbac0808 (47098): Shoot. I been doing 531 stuff for a while and maxes are really going up nice... Ill know here in a few weeks just how much gain I have gotten. But yeah. On the last sets I usually leave 1 rep in the tank. But on ohp and bench I go to failure. And I usually don't deload every 4 weeks like it says and deload about every 9 weeks.
Training KingLeonidasXIV 6 6 yearsKingLeonidasXIV (10): thats truee, thanks guy ! for the motivation too, will my body correct myself? or will it always stay smaller than my lower?
BaiTu log (Wendler 5-3-1) and motivation BaiTu Jump to first page80Jump to last page 7 yearsBaiTu (3096): I haven't been updating this quite so much. I've been busy and everything has been as usual. Deadlifts and squats go smoothly, plateauing on presses. Today I got a deadlift PR - 185 kilos or 407 pounds. I skipped my last scheduled lift because I'd read some stuff here and there about limiting the number of heavy deadlifts you do and I'd already decided to attempt 185. Feels good. I'm probably going to deload for about two weeks with the...
5/3/1 KingLeonidasXIV 3 7 yearsBaiTu (3096): I too wonder about these questions. I don't know if I've got the best answers but I can tell you what I do. 1) since it's a warm up I generally rest for as long as it takes to put the new weight on the bar. I figure the weight is light enough that I shouldn't have to worry about recovery and I just want to get moving. 2) Wendler wrote that you should rest 3-5 minutes between the working lifts. If this doesn't seem too long to you you may want...
PHAT VS 5/3/1 c3pOMG 8 7 yearsBaiTu (3096): I don't have any research but it doesn't make any sense to me how doing high reps after doing low reps will negate the low reps. Once you've done the low reps, you've done them. Doing high reps won't undo them. The only thing is that after doing the low reps with the heavy weight, you might not have the strength for the low reps but that's why you keep the weight low. I think there are more differences to PHAT and 5/3/1 than you mentioned,...
My PRs, are they good? BWestern 11 7 yearsCannonball (6283): ofc it should. AMIRITE EK? ;)
strength routines? Popeye25 22 7 yearsPopeye25 (1692): got this today similar to ss A OHP and deads followed by assistance work B squat and bench followed by assistance work the main lifts are 5x5 and it alternates A off B off A off B off
THE DETERMINED1'S SEMI-EPIC QUEST TO 315 DETERMINED1 Jump to first page61Jump to last page 7 yearsAKK (1998): It be different if this was for reps so Its kind of hard to be nitpicky about form since this is close to maximal weight and also good lift, keep up the good work. jerking is/can be a minor/major problem but most professional weightlifters do what they call "pulling the slack out", dave tate talks about it in one of his deadlift videos. From my point of view You shoot your hips(your lift starts with your hips getting high and your...
OK...this has been a failure varunj17 29 7 yearsvarunj17 (498): Does anyone rate this
FINALLY! Starting 5/3/1Thread & Intermittent SRorhrbac0808 Jump to first page55Jump to last page 7 yearsSRorhrbac0808 (47098): Hell yeah Dex :) hahah that would be sick
deload week 531 DETERMINED1 9 7 yearsBaiTu (3096): I thought the deload week was 40% X5, 50 % x 5 and 60% X5. I think I definitely needed it because when I did my first deload week a couple of weeks ago even those weights felt heavy to me.
My 5/3/1 program log to fix my mistakes varunj17 Jump to first page85Jump to last page 7 yearsvarunj17 (498): i have a deload week as week4.... my assitance on chest day is Big but boring bench press( 5*10) incline db press with wide grip pull ups( 4*10) One-arm dumbell row( 4*10)
5/3/1 Help Swift 6 7 yearsmikew (11493): Based on what the author of the book accomplished it makes sense to take his word for it. If I recall, he hates on people who insist on doing shit their own way even if it doesn't produce results. There is no harm in following the prescribed supp exercises for one month... it might open your eyes to something new. It ain't gonna hurt ya. The exception would be taking the advice of another expert. I train with a power lifting coach 1x a month...
Anyone ever do.... SRorhrbac0808 9 7 yearsDETERMINED1 (2239): having trouble understanding your question but you estimate 1rm based on the below formula Weight x Reps x .0333 + Weight = Estimated 1RM from there you would re calculate your percentages if anything changed hope this helps
Wendler 5-3-1 BaiTu 15 7 yearsPopeye25 (1692): na u cant ,just asked brandon cambell on youtube. he started today. i seriously reccomend u follow him . he responds to all comments hes big as fuck n knows his shit more than any1 iv ever sees.will be followin him and matt ogus closely while they r on 531.. what do u think of doing like EKs routine r some crazy russian shit which adds pounds to ur lifts right away n then jumping to 531 after a cycle of somethin like that. ?