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The Official 5/3/1 Thread

Discussion in 'Health & Body' started by El Argentino, Aug 24, 2011.

  1. El Argentino

    El Argentino Well-Known Member

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    We've had a lot of talk about this routine in the Random Health & Exercise Thoughts thread.

    Figured it had enough of a following to merit its own space.
     
  2. Pilot

    Pilot Well-Known Member

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    I endorse this. Been seeing solid gains not really eating all that great and doing this somewhat infrequently.
     
  3. Rambo

    Rambo Well-Known Member

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    I'M IN MIAMI, BITCH
  4. randomax

    randomax Well-Known Member

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    Just started on the program - find it surprising that in the second week its just 3 sets of 3 reps. I guess you can always get a solid work out by increasing the assistance exercises but the 3*3 leaves me wanting to do more. I guess will need to be patient, there must be a reason he decided to reduce the reps.
     
  5. Lagrangian

    Lagrangian Well-Known Member

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    The last set is 3 OR MORE reps
     
  6. randomax

    randomax Well-Known Member

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    Ah right, forgot that minor detail. I guess I was referring more to the first two sets - they seem so quick.

    What are people doing for assistance? To start with, I'm sticking with the ones he mentioned in the t-nation article.
     
  7. bbaquiran

    bbaquiran Well-Known Member

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    I started 5/3/1 this week, coming off of GSLP and Smolov (squats). I'm doing the BBB assistance routines. Will update with progress.
     
  8. demeis

    demeis Well-Known Member

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    I'm a huge fan of 5/3/1. It is my default lifting program. I've done 5x5, push pull routines, west coast barbell among many others. I always seem to go back to this routine and make my best gains on this routine. All my current PR's have been set on 5/3/1 as well. I usually run this routine for 3-4 full cycles. I found for me I always take what my max is on my last week and use that to calculate my new week. Unless I don't hit my goal that week (which has only happened once) in that case I would repeat. Also I think knowing your assistance work and recognizing your weaknesses is vital to this and every program and using assistance work to strengthen your core lifts. Also the rest weeks are vital as well. It seems like your not working in the gym but it is a much needed break for your body.
     
  9. Axelman 17

    Axelman 17 Well-Known Member

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    Cross-post from random exercise thread, hopefully this gets more love over here:

    Broke 160 lbs yesterday for the first time, up 20 - 25 pounds since I started the weight gain / gym regiment about two months ago.

    Recently decided to start on 5/3/1. Does 5/3/1 work best as a four day a week program (ie hitting the gym every other day) or would I benefit from going through the cycles more frequently and/or adding cardio on rest days?
     
  10. Lagrangian

    Lagrangian Well-Known Member

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    ..
     
    Last edited: Oct 13, 2011
  11. Axelman 17

    Axelman 17 Well-Known Member

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    Fair enough, I had pretty much given up hope after being buried under 3 pages of debate on carbs. Either way, this was probably the right place to put this originally. If you have any thoughts on the above, would be happy to hear them.
     
  12. jarude

    jarude Well-Known Member

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    have you even read the 5/3/1 book???
     
  13. Axelman 17

    Axelman 17 Well-Known Member

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    No. I read a host of internet articles on 5/3/1, didnt seem like reading a 100 page book on the subject was necessary. I understand that it is based on either a three or a four day a week workout. My question is whether anyone has had experience either doing the waves more rapidly or adding cardio on off-days and whether this might be effective or detrimental to the routine. To put real parameters around this, I like to go to the gym on both Saturday and Sunday but it doesnt seem like Wendler would advocate successive workouts.
     
  14. jarude

    jarude Well-Known Member

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    [​IMG]

    edit: im being a smartass because your exact question is answered by wendler in the 5-3-1 book.
     
    Last edited: Oct 13, 2011
  15. Axelman 17

    Axelman 17 Well-Known Member

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    Thank you for reminding me that asking a question on the internetz is only allowed if the answer has never been published in a book. I was hoping to avoid spending 90 minutes reading the book and to perhaps instead draw on the personal experience of those on this forum. I did not realize that would incite such backlash.......
     
  16. jarude

    jarude Well-Known Member

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    sorry mang. i think what i was trying to say was since you're doing 5/3/1 it would be of great benefit to actually read the 5/3/1 book. especially if youve been lifting for a couple months theres a lot of good stuff in there.
     
  17. Radagast

    Radagast Well-Known Member

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    ..
     
    Last edited: Nov 11, 2011
  18. randomax

    randomax Well-Known Member

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    So I moved from doing starting strength for around 6 months to doing 5/3/1 over the last two months. I am not as tired as I used to when I was doing starting strength and its too early to see significant gains on my lifts. My lifts when I transitioned were around 200lbs for squats (3*5), 190lbs for deadlifts (1*5), 110lbs for bench press (3*5) and 85lbs for overhead press (3*5). As my lifts progressed, so did my weight. I still have a long way to go with a current weight of around 140lbs but since I've moved to 5/3/1 I feel that my body fat has started to rise but my weight has stagnated. I have love handles and most of the fat seems to have accumulate (not surprisingly) around the abs. So my question is: did I switch over from starting strength to 5/3/1 too quickly?

    I was starting to stall on my lifts on starting strength and the weight progression was not really happening and this was the reason I switched. The diet has not changed significantly - if anything it has gone down as I moved from two scoops of whey/day to one but I parallely added more whole foods. If my weight was increasing I wouldn't have been concerned but the weight gain has stalled. Any advice on this issue? Thanks as always.
     
  19. bbaquiran

    bbaquiran Well-Known Member

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    • Something wrong with your Squat/DL ratio. My guess is either you're cutting your squats high or you're sandbagging on the DLs.
    • You can probably get 20+lbs more on your bench and press with SS before you need to change anything. Are you resetting by 10% when you stall? Have you reset 20% more than twice?
    • Which 5/3/1 variant are you doing? Did you cut your RM weights by 90% as wendler recommends in the ebook?
    • If you were not gaining weight on SS but are now getting fat on 5/3/1 you were not eating enough for SS and are now eating too much for the slower gains of 5/3/1.

    Stalling is part of SS. You stall, drop the weight 10% and work back up and past the previous max. If you stall, reset and stall again at the same weight you reset 20%.

    I'd recommend you go back to SS with a 20% lighter Wednesday workout or do something like GSLP (which is basically SS with 5/3/1 and autoregulation added) for a few months before going to 5/3/1, or the beginner version of 5/3/1.
     
    Last edited: Nov 16, 2011
  20. randomax

    randomax Well-Known Member

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    bbaquiran, thanks for your reply. PLease see below for my answers to your questionsw


    I am definitely leaning towards going back to starting strength. Once again, thanks for sharing your thoughts.
     
    Last edited: Nov 18, 2011

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