want to shift back more towards "powerlifting" style routine. Anyone like this one?
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.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.
I may be wrong but i don't think he wrote it for competitors. I would feel confortable doing anything that Wendler wrote.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....
Is this from 5/3/1? the percentages are off for a week 3 workout...I did the 5-3-1 for my deads today. 315x5 405x3 500x1. Im happy with that.
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.Is this from 5/3/1? the percentages are off for a week 3 workout...
I normally do a 5x5-style workout, with 175 on bench. My current max is 225. So, if the percentages listed by rxp1997 are correct...just do the program right. it makes you start conservative. if you alter the program (which a lot of folks do), you take away from its effectiveness.
can't say enough things about it.
...I would rep 3x5 (160, 170, 180) the first week, 3x3 (170, 180, 190) the next week, and finally 5/3/1 (160, 180, 200) the third before repeating the cycle again, or would you max out after the third week and recalculate the percentages if your bench went up?...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.
thank you EFS for digital downloads... such a much more efficient and speedy way of delivering books...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.
Agreed.thank you EFS for digital downloads... such a much more efficient and speedy way of delivering books...
Deload still.On week 1 and its going well. Simple, but very effective program.
I have a quick question for anyone who's been doing it while take any PH/PS or AAS. If ON should you still follow the deload week or continue on to the next rotation?
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