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Help 17 year old powerlifter with program19266

xHxry private msg quote post Address this user
I’ve just turned 17, 90kg/200lbs a time roughly 15% bodyfat, Have been training for about a year with push pull legs. I recently did a powerlifting competition and got a 180kg deadlift, 145kg squat and 100kg bench. An older friend of mine uses 5/3/1 and keeps talking to me about it. I want to get bigger and stronger, not just one or the other. I like the idea of percentages and not just using RPE in training like I have done but I’ve learnt that training each muscle group twice a week (like push pull legs) is best whereas 5/3/1 mainly has one a week. What program would be good for me to follow?
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salokin2 private msg quote post Address this user
First off, well done.
Strong numbers for 17 years old.

5/3/1 is an awesome program, tried and true, it works. Jim Wendler knows his stuff.
If you're going to do it, read up on it thoroughly and do it as prescribed. It works.

I'm sure some other guys will chime in with some other programs that would be good for you as well.
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Jsn3004 private msg quote post Address this user
I know some people who ran the conjugate method and really enjoyed it and got some good results.
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xHxry private msg quote post Address this user
Quote:
Originally Posted by salokin2
First off, well done.
Strong numbers for 17 years old.

5/3/1 is an awesome program, tried and true, it works. Jim Wendler knows his stuff.
If you're going to do it, read up on it thoroughly and do it as prescribed. It works.

Thankyou, I’ll try the regular 5/3/1 then and see how it goes
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FiremanSi private msg quote post Address this user
@xHxry I’d still go with 531 only mix it up...
instead of squat 531, then squat 5x10.. do your deadlift 5x10...
Then on deadlift day do your 5x10 squat after...

Also instead of OHP 531, u can do paused Bench 531 as an alternative.
And keep ur OHP 5x10.

U will absolutely gain size on this program once ur in a surplus.
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NorIda private msg quote post Address this user
Quote:
Originally Posted by FiremanSi
@xHxry I’d still go with 531 only mix it up...
instead of squat 531, then squat 5x10.. do your deadlift 5x10...
Then on deadlift day do your 5x10 squat after...

Also instead of OHP 531, u can do paused Bench 531 as an alternative.
And keep ur OHP 5x10.

U will absolutely gain size on this program once ur in a surplus.


I wouldn't listen to this guy.

However I would look into advanced 531. It has some ways to modify volume and manipulate percentages differently than strictly 531.
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FiremanSi private msg quote post Address this user
Quote:
Originally Posted by NorIda
Quote:
Originally Posted by FiremanSi
@xHxry I’d still go with 531 only mix it up...
instead of squat 531, then squat 5x10.. do your deadlift 5x10...
Then on deadlift day do your 5x10 squat after...

Also instead of OHP 531, u can do paused Bench 531 as an alternative.
And keep ur OHP 5x10.

U will absolutely gain size on this program once ur in a surplus.


I wouldn't listen to this guy.

However I would look into advanced 531. It has some ways to modify volume and manipulate percentages differently than strictly 531.


Why is that exactly ?? More than willing to listen to why u think increasing frequency of the lifts for beginners is not a good idea ?? Also OHP not being a comeptive lift it makes sense to increase ur bench frequency across the week in its place.
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