- 02-24-2010, 02:10 PM
I've done a search for this and there isn't really a thread for 5/3/1.
I figured seeing as it's mentioned more and more on this forum it would be worth having one (maybe a sticky) where questions and experiences on it could be noted and addressed?
I'll start. How long into 5/3/1 did you start to stall, or find it extremely hard to progress? And what did you do to move past that point (be it recalculating your working max like wendler recommends or something else)?
I'm into my 3rd mesocycle now (BBB) and everything is still flying up - maybe less so on the bench, but it's still moving.
Anyway I think it's worth having a focal point here to discuss what is a very popular training ethos
- 02-24-2010, 02:15 PM
- 02-24-2010, 02:28 PM
02-24-2010, 02:52 PM
like they say, how many trainers actually use their own programs and keep breaking PR's? wendler does.....
02-24-2010, 02:57 PM
02-24-2010, 03:01 PM
I think it would be useful to hear how people are doing their assistance lifts. Wendler gives pretty specific instructions towards the main lifts and stalling. He goes into pretty good detail on the assistance stuff too but it's the part of the program that can really be changed to each persons desire. I would also be interested to hear which of the two progressions anyone has followed and the results from it.
02-24-2010, 03:12 PM
As far as results go I took a 2 month break from lifting before this and about now i'd say i'm approaching 95% of my best ever 1RMs after just over 2 months of 5/3/1. I haven't maxed out on a 1RM yet to test it but i'm tempted to at the end of this mesocycle. So it's all good.
One other thing with this is that i've staggered it so that i'm not at the same stage of the cycle with each lift if you get my drift, i.e. i started bench for 2 weeks before i did any other lifts in the program and added standing press last. This wasn't by choice initiially due to a back injury but it works well as it means I'm not doing the heaviest day of each lift in the mesocycle (i.e. the 95% day) in the same week (i actually work on an 8 day microcycle basis whereby if i can get all 4 lifting days fitted in in the space of 8 days i'm happy) and it helps give the CNS a break every now and again.
02-24-2010, 03:23 PM
I like it for about 2 cycles...or 8 weeks, but then just completly stalled...not sure if it was the change in gym or what. I would come to weeks where I couldn't hit all 5 reps of my first set.
02-24-2010, 03:30 PM
02-24-2010, 04:27 PM
just completed my second cycle (8th week). my coach abandoned me, guess i asked too many questions so yeah a 5/3/1 thread would be great for any of us with questions.
I'm logging here
if any of you care to see what assistance lifts i'm doing.
02-24-2010, 04:45 PM
I glanced at your log seems like you do quite a bit of assistance work. Everyone's different though, so if it is working for you keep it up. If you start having trouble though the first thing I would do is cut back on assistance.
02-24-2010, 04:50 PM
^^thanks. i admit i am dead after each session! i'm doing the "bodybuilder" variation so that's why i have so much volume.
02-24-2010, 06:04 PM
i know ill get flammed but i think its over rated my deadlift didnt go up.. neither did bench. squat moved up... but overall coans routine is way better.
02-24-2010, 06:17 PM
"My own adjustments- i use 95% of bench press max 100% for deadlift and push press. I dont use this routing for squats as i do a BB style leg workout cuz those things are TWIGS. i didnt purchase the book so i dont kno about accessory lifts i just do 10-12 sets of 10 reps..."
You can't say it doesn't work if you don't follow his directions for the program...
02-24-2010, 11:44 PM
02-25-2010, 12:30 AM
Though you have pretty decent numbers, there is no way you should have been stalling out on 5/3/1 at those numbers unless you weren't following his directions(which from everything I read in your log, you weren't).
02-25-2010, 12:39 AM
I just started this routine and on friday Ill be 3 days in. I like the idea of go crazy on the last set. Im just sticking to the plain powerlifting version with his accessories Jim reccomends.
seems simple enough to keep you from failing for a while, 90% of 1RM can easily be hit. Program makes sense and Ill have to report back after a cycle of two of it.
Serious Nutrition Solutions
02-25-2010, 12:50 AM
I've done 1 cycle of this routine and been on a diet as well, down 10lbs so far.
A couple people have commented on how I look bigger, I think the surplus in volume with assistance/all out last set has put a little bit of size on me :]
02-25-2010, 06:43 AM
02-25-2010, 10:59 AM
02-25-2010, 11:05 AM
I'm in my second week of the program. I'm doing the BBB assistance work to keep things simple and get some volume in. It's too early to make any real conclusions yet, but based on the soreness I've had it should build some muscle. I started my training maxes at 85-88% of my actual maxes that I had at my powerlifting meet a few weeks ago. Hopeully this will keep me from stalling too early. I've also noticed I can't push the last set really hard on both BP and military press in the same week or my shoulders get beat up. Right now if I push my BP reps, I'll just do the prescribed reps on the military press.
02-25-2010, 06:05 PM
02-25-2010, 07:39 PM
02-26-2010, 11:44 AM
02-26-2010, 08:47 PM
I have used the program several times. I learned, after my first cycle, that you really do need to use weights well below your max. For example, I use around 60 pounds less on deads. I set rep PRs almost on a weekly basis. I have been lifting for a long time so I understand gains are slow and steady. This program works well for that. People that expect to put 40 pounds on their bench using a 4 week program will be disappointed with this (unless you are really new to lifting). Also, I change the main lifts up a little every 2 cycles or so. For deads, I like regular pulls and snatch grip pulls. For squats, I rotate back and front squats. For bench, I usually do CG bench and regular flat bench. I have a spreadsheet that lowers your max to what you should use. I can email it if anyone is interested.
03-06-2010, 04:43 PM
It definitely is a program for the more patient among us.
I tried it to stir things up about 3 months ago and there hasn't yet been a session where i haven't broke a PR. The BBB variation is a killer for those not used to reps over 5, especially squat day.
I do like volume training and got good results but it just destroys my hips and shoulders.
Each to their own.
What assistance work does everyone do and if anyone has a question about it maybe they can post here rather than just saying it sucks big baby poo?.....
03-06-2010, 08:08 PM
I've just finished my first 3 weeks. I tried to rep out the last set at almost every workout and it really caught up with by the third week, especially in the DL. Next wave I'm going to be more conservative about how often I go for max reps.
I used the BBB for my assistance work, but I found it beat up my middle and lower back too much. For my next wave I'm going to try the following:
SSB GM 5x10
power SQ machine 5x10
pull-ups or pulldowns
03-08-2010, 05:49 PM
I am starting 5/3/1 tonight. I'm really looking forward to this training routine. It is simple and seems to be quite effective when followed as prescribed. I also frequently train by myself and do not have the luxury of having four or five guys handy to help me get into a squat suit and bench shirt. I'm actually kind of over the whole equipment fad, at least at the current level that it's at. I'd much rather train raw and BE strong than train in equipment and not be worth a crap without it. Just my personal preference. We'll see how this program works, since it is designed for raw training.
03-08-2010, 07:10 PM
03-09-2010, 07:11 PM
If you're already reasonably strong, be careful not to try and kill yourself right out of the gate. Wendler says that more advanced trainees have to "choose their battles" more carefully when it comes to going all out on the last set. I made this mistake in my first cycle and really beat up my low back.
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