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5-3-1 and volume

Duramaxhd

Duramaxhd

Well-known member
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
 
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.
 
Yea I got the original and beyond 5-3-1 it just seems like I'm not doing enough to supplement the big lifts
 
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
 
I'll take another look maybe I didn't read I right or something I got time just sitting here in the hospital
 
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
 
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
 
Duramaxhd said:
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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Whichever method you feel is most accurate
 
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
 
Sean1332 said:
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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Its not like he could be lieing or "on" something:p
 
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
 
Duramaxhd said:
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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Gratz on the weightloss. I am not saying it doesnt work.

That weight loss seems aweful fast.
 
pyrobatt said:
Im talking volume more than his actual strength
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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.
 
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
 
Sean did that layout look better to u? strictly out of the book except them 2 add ins which shouldn't effect anything
 
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.
 
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
 
Duramaxhd said:
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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I found that front squats have a bit of a learning curve. Eliot Hulse has a good video.

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Sean1332 said:
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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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.
 
pyrobatt said:
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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To each there own. There's success stories from both 5x5 routines and 5/3/1
 
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