Anyone trying 5/3/1?

**julius kelp** · 03-22-2009 12:41 PM

want to shift back more towards "powerlifting" style routine. Anyone like this one?

**notlef70** · 03-23-2009 12:22 PM

Yes, I am using it now. The extra rest days are helping me to recover much better. I'm in week 2 now, and I plan to use it (the 5-3-1) for my next PL meet which will be in late October-early November. I've come across many positive results from people who have used it thus far, so I'm using it.

**breedthis** · 03-24-2009 12:41 PM

i have used it with huge success!!!!! i recommend it to anyone thinking of PL

**julius kelp** · 03-24-2009 02:15 PM

thanks guys, i'm starting today. i just want to get back to the big basic compounds. have a good one.

**borobulker** · 03-24-2009 04:03 PM

I think it would be killer for your situation. Wendler is the man...

**rxp1997** · 03-24-2009 04:03 PM

as a straight strength routine its gotten good reviews and JW from elitefts knows his stuff. what i dont like is that there is no discussion on peaking for a competition, so you might want to pair it up with a peaking routine when you are 4-6 weeks out....

**brownstown89** · 03-24-2009 06:39 PM

ok guys i got a question.. i JUST found one of these routines yesterday and wanted to use it over the next month it says to go for a max single every week. so i was thinking something like this..

week 1
Bench Press
170 x 5
205 x 3
255 x 1

would that be a good layout if my max single is 255 last time i did it? or would i need too do like 135 for 5 just to get the blood flowing.

i got the workout routine that is a 3 rep then 1 rep.. however idk what to aim for if i was using 5 reps first?? any ideas help me please.

**WhatsaRoid?** · 03-24-2009 07:02 PM

I think for the 1 rep its around 85% of your max, I could be wrong. If this isn't answered about time I get home I'll google around for the info and post back later.

**rxp1997** · 03-24-2009 09:56 PM

Originally Posted by brownstown89

ok guys i got a question.. i JUST found one of these routines yesterday and wanted to use it over the next month it says to go for a max single every week. so i was thinking something like this..

week 1
Bench Press
170 x 5
205 x 3
255 x 1

would that be a good layout if my max single is 255 last time i did it? or would i need too do like 135 for 5 just to get the blood flowing.

i got the workout routine that is a 3 rep then 1 rep.. however idk what to aim for if i was using 5 reps first?? any ideas help me please.

the reps are based on a percentage of your max; the 5/3/1 means the first week is 3 sets of 5, 2nd week is 3 sets of 3, the 3rd week is a set of 5, a set of 3 and a max single... i'd have to dig up the percentages for you, it was something like 70-75-80 week 1, 75-80-85 week 2, 70-80-90 week 3. that routine you dug up is NOT the 5/3/1 program.

**brownstown89** · 03-24-2009 10:18 PM

looks good man the thing i looked was a pretty simple powerlifting routine

Bench Press
1 x 3 on 205
1 x 1 on 255
burnout 175

Shoulder Press and Weighted Dips 3 x 5 and tricep pulldowns 3 sets till failure...

the next bench workout would be 1 x 3 on 210 and a max single 260... Now given i eat right rest train take my supps wuold this routine workout would it simply be over training? I have been doing 5-7 sets of 1 on my 3 rep max wnt from a 3 rep max of 230-245 (only hit 4 last workout).. Ive hit a max single on 255 when it wasnt max day just wanted to see what i could throw up after a 3 x 3 workout. coulda got 260 for sure if i went striaght to 260 isntead of 255.. but would u mind laying me out a routine for the next 4 weeks to hit 270 please broo!!!?

**jcp2** · 03-26-2009 03:59 PM

Originally Posted by rxp1997

as a straight strength routine its gotten good reviews and JW from elitefts knows his stuff. what i dont like is that there is no discussion on peaking for a competition, so you might want to pair it up with a peaking routine when you are 4-6 weeks out....

I may be wrong but i don't think he wrote it for competitors. I would feel confortable doing anything that Wendler wrote.

**Chubbie** · 03-31-2009 05:18 AM

The manual is only $20 @ EliteFTS.com. VERY, I mean VERY, worthwhile investment.
Jim W. has a way of simplifying lifting so it is more efficient and effective.

I have been using the 531 methods for nearly a year now with great results.

**Spankyswrekd** · 04-01-2009 06:07 PM

I did the 5-3-1 for my deads today. 315x5 405x3 500x1. Im happy with that.

**cranghel099** · 04-01-2009 08:20 PM

Are we talking bout Jim Wendler's 5/3/1??

If so, i plan on running it starting next month

**cranghel099** · 04-01-2009 08:31 PM

Are we talking bout Jim Wendler's 5/3/1??

If so, i plan on running it starting next month

**rxp1997** · 04-02-2009 12:42 AM

Originally Posted by Spankyswrekd

I did the 5-3-1 for my deads today. 315x5 405x3 500x1. Im happy with that.

Is this from 5/3/1? the percentages are off for a week 3 workout...

**Spankyswrekd** · 04-02-2009 04:15 PM

Originally Posted by rxp1997

Is this from 5/3/1? the percentages are off for a week 3 workout...

Nope. Im an idiot. That was just my rep count for my set. Im def looking into the real 5 3 1 workout. Prob start it soon.

**lpflyer88** · 04-08-2009 09:22 AM

also, here's the progress in the last 6 months (5 spent on 5/3/1 and two grappling tournaments that i lost weight for):

**numbers are before / after

Squat 5x275, 1x375 / 10x300, 6x330
Bench 4x205, 1x230 / 10x200, 8x215
Press 2x155, 1x165 / 10x145, 5x160
Clean 1x210 / 3x195
Deadlift 3x405, 1x465 / 7x415, 2x450, 1x495

clearly my bench started as weak, but its improving FAST, and I only recently started doing cleans again (last wave), but thats a pretty big improvement.

**CJPopovich** · 04-10-2009 04:19 PM

I am good friends with Matt Rhodes, and know/have hung out with Jim Wendler a few times. The program is solid. I didn't make a lot of gains on it, but I had some outside things going on that I think would have sabotaged anything I was doing. The other 4 guys that were training with me all made substantial gains. Start conservative, and run the program for a while. This isn't a good 8 week blitz IMO. I ran it for 20 weeks, changing up secondary movements, etc. Wendler is awesome.

**AE14** · 04-10-2009 07:55 PM

I have heard solid things about it. However, as was stated above, start conservative