5-3-1 and volume

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    5-3-1 and volume


    I've been doing 531 for almost a year now and my weights have gone up quite a bit but after reading a lot of logs on here I'm wondering if I'm doing enough volume in my training? Right now when doing my sets I work my way up then on the last set I do as many as I can, then work down to first set and do as many as I can. Then I do my 2-3 accessory movements nomaly a warmup then 5x5.
    So a bench day would look like this

    5-3-1 up then down
    Incline bench
    Flat bench db press
    Then triceps
    Dips
    Skullcruchers
    behind the head extensions
    Does this look soild or should I be doing more? input would be for great help

    Ty

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    should probably be doing less.. do you have the 5/3/1 book?
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    Your asking if that's enough volume? You said you do 2-3 accessory movements yet you listed 6.

    Follow the Periodization Bible from his book.

    My Bench day looks like:
    5/3/1 Bench
    Flat DB Press 5x10-20 reps
    DB Rows 5x10-20
    Tricep Ext 5x10-20
    FacePulls or some other crap

    I suggest taking a look over his book again.
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    Yea I got the original and beyond 5-3-1 it just seems like I'm not doing enough to supplement the big lifts
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    Jim Wendler is stronger than any of us here, and he's not doing all that extra stuff, man

    Follow it how it's written. If the weight your using for 5 sets of 15-20 isn't heavy enough, then make it heavier.

    More doesn't always equal better. Take one lift, like DB bench, and hammer the crap out of it
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    volume and helping your big lifts are not always the same thing.. more is not always better.
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    I'll take another look maybe I didn't read I right or something I got time just sitting here in the hospital
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    I thought what he ment was 2-3 exercises per body part like the first part of that was chest then 2-3 for triceps
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    Quote Originally Posted by Duramaxhd View Post
    I thought what he ment was 2-3 exercises per body part like the first part of that was chest then 2-3 for triceps
    Nope

    How I listed my bench day is how it's stated in his book.
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    Thanks ill change it to reflect yours and rework my other days
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    Quote Originally Posted by Duramaxhd View Post
    Thanks ill change it to reflect yours and rework my other days
    Just read over the book once more like Capo and I said and Itll make more sense and just follow how it's written and results will follow
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    Sean I see on another thread u recommended a diet and it showed a way to figure your tdee do u recommend that way or go with the tdee calculator online currently I'm 233 and eating 3k that's with a 400 calorie deficit. I also have a very active job in the trades
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    Quote Originally Posted by Duramaxhd View Post
    Sean I see on another thread u recommended a diet and it showed a way to figure your tdee do u recommend that way or go with the tdee calculator online currently I'm 233 and eating 3k that's with a 400 calorie deficit. I also have a very active job in the trades
    Whichever method you feel is most accurate
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    Ok ty
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    So after reading the book again this is what I did today on my first day back in a week
    Week 1
    5min walk
    3x10 at 150 calf raises just to get blood moving
    Light stretching
    Squats
    Warmup 125x5 155x5 185x3
    Working sets 195x5 225x5 255x6 225x5 195x8

    Hack squats 5sets of 10 to 20

    Back extentions with 25 lbs plate 5 sets of 10 to 20

    Then just because I feel my arms are a bit small did 5 sets of 15 bb bicep curls at 50lbs

    Standing banded ab crunchs 5 sets of 15

    Afterwards 20mins hit cardio

    Really felt it in my legs. today was a good day
    Any input on this would be welcome
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    Quote Originally Posted by Sean1332 View Post
    Jim Wendler is stronger than any of us here, and he's not doing all that extra stuff, man

    Follow it how it's written. If the weight your using for 5 sets of 15-20 isn't heavy enough, then make it heavier.

    More doesn't always equal better. Take one lift, like DB bench, and hammer the crap out of it
    Its not like he could be lieing or "on" something
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    Quote Originally Posted by pyrobatt View Post

    Its not like he could be lieing or "on" something
    lol hey the man squatted 1,000lbs...juiced or not, I'll follow him
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    Juice or not I like his attitude towards things and think the programs great it has helped me lose 157 lbs in a year since August 22 2012 to August 22 2013
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    Quote Originally Posted by Sean1332 View Post

    lol hey the man squatted 1,000lbs...juiced or not, I'll follow him
    Im talking volume more than his actual strength
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    Quote Originally Posted by Duramaxhd View Post
    Juice or not I like his attitude towards things and think the programs great it has helped me lose 157 lbs in a year since August 22 2012 to August 22 2013
    Gratz on the weightloss. I am not saying it doesnt work.

    That weight loss seems aweful fast.
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    Quote Originally Posted by pyrobatt View Post

    Im talking volume more than his actual strength
    Gotcha. He programs his deloads every 3 or 6 weeks. The volume honestly isn't that much compared to the amount other lifters here do. Ive used it as an absolute beginner and am using it to achieve an Elite powerlifting total.
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    Yea check out my other thread it has pics of before and after I cleaned up my diet a lot no breads or grains minimal dairy and took some fat burners just got done with a big weight loss stack
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    Sean did that layout look better to u? strictly out of the book except them 2 add ins which shouldn't effect anything
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    Yeah crap like Bicep curls cans be done wheneve. It shouldn't be a taxing exercise. Your layout is better. Just vary your reps. The book says 10-20 reps, sometimes I'll make it 6, sometimes 8. Just vary it.

    Id look at other exercise choices. Elite FTS has a massive exercise index. The back extension could have been done at the end of your workout, and I would have added a hip dominant movement to work the hamstrings (Deadlift variations: stiff legged, Romanian, deficit, blocks, snatch grip, good mornings)

    For quad assistance, I'll do front squats, lunges, stepups, varying rep ranges with dumbells or barbells, various stance squats ect. Uni-lateral leg work is great for hip strengthening and conditioning wise, and I'll always make sure I have a unilateral movement once a week (lunges)

    Think of things as a plane of movement. I'll do a type if row on bench days, and pull-ups or other vertical back work with OHP.

    Lookin good tho man.
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    Thanks I tried to do front squat but failed at it I'll have to watch some more videos on it that's why I went hack squat going to try lungs or step ups next week
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    Quote Originally Posted by Duramaxhd View Post
    Thanks I tried to do front squat but failed at it I'll have to watch some more videos on it that's why I went hack squat going to try lungs or step ups next week
    Nothin wrong with it. Just giving you more options
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    Quote Originally Posted by Duramaxhd View Post
    Thanks I tried to do front squat but failed at it I'll have to watch some more videos on it that's why I went hack squat going to try lungs or step ups next week
    I found that front squats have a bit of a learning curve. Eliot Hulse has a good video.

    http://www.youtube.com/watch?v=8NS6JgPCRpU
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    Thanks i try to very it still a noobie and don't know a lot of exercises lol
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    Quote Originally Posted by Sean1332 View Post

    Gotcha. He programs his deloads every 3 or 6 weeks. The volume honestly isn't that much compared to the amount other lifters here do. Ive used it as an absolute beginner and am using it to achieve an Elite powerlifting total.
    I can squat 270 almost ass to ground. Pretty impressive but always room for more improvement. I personally prefer 5x5. Never have deloaded per say. I do take 2 weeks off a year.
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    Quote Originally Posted by pyrobatt View Post

    I can squat 270 almost ass to ground. Pretty impressive but always room for more improvement. I personally prefer 5x5. Never have deloaded per say. I do take 2 weeks off a year.
    To each there own. There's success stories from both 5x5 routines and 5/3/1
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    Quote Originally Posted by Sean1332 View Post

    To each there own. There's success stories from both 5x5 routines and 5/3/1
    Agreed.
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    Started a log hope you guys will check it out and give suggestions
  

  
 

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