The 5/3/1 Discussion Thread

Vamoose Killers

BossArky wrote: »

I start frothing from the mouth having to use a pen, paper and calculator for the first time in a while. So, I made this to auto create my plan for 6 months based on a initial starting 1 RMs and proposed weight increases between 4 week cycles for upper and lower.

It takes the mental DOMS out of the program anyway...

Nice spreadsheet but I'm kinda confused as I thought you do press on Day 1, deads on Day 2, bench on Day 3 and squat on Day 4?

Vamoose Killers

Question for those currently doing it:

How long does your session typically last?

joker77

for those doing it - would doing a 4 day week of Mon/Tues/Thurs/Fri be too much?

BossArky

Vamoose Killers wrote: »

I thought you do press on Day 1, deads on Day 2, bench on Day 3 and squat on Day 4?

That is correct.

The spreadsheet tells you the weight to lift for each week per exercise.

Vamoose Killers

Ah okay, I was reading it as if I was retarded.

I'd like to incorporate the military press into my routine but I don't want to workout 4 days a week. Solution?

itsallaboutheL

Vamoose Killers wrote: »

Ah okay, I was reading it as if I was retarded.

I'd like to incorporate the military press into my routine but I don't want to workout 4 days a week. Solution?

Bench monday DL Wednesday MP Friday Squat Monday etc etc

Vamoose Killers

Cool. I presume that's perfectly okay to do and won't really hamper any potential gains? This is slightly weird for me coming off an 8 week program of squating, benching and deadlifting on the same day, 3 days a week!

Nate--IRL--

BossArky wrote: »

I start frothing from the mouth having to use a pen, paper and calculator for the first time in a while. So, I made this to auto create my plan for 6 months based on a initial starting 1 RMs and proposed weight increases between 4 week cycles for upper and lower.

It takes the mental DOMS out of the program anyway...

Any chance I could get that excel file in 2003 format XLS? can't seem to open that one.

Nate

accensi0n

Nate--IRL-- wrote: »

Any chance I could get that excel file in 2003 format XLS? can't seem to open that one.

Nate

http://www.microsoft.com/downloads/details.aspx?familyid=941b3470-3ae9-4aee-8f43-c6bb74cd1466&displaylang=en

Nate--IRL--

accensi0n wrote: »

http://www.microsoft.com/downloads/details.aspx?familyid=941b3470-3ae9-4aee-8f43-c6bb74cd1466&displaylang=en

Ahhh. Muchas Gracias

Nate

Hanley

Here guys Wendler's after saying on his log that the next stage of 5/3/1 involves jumping off a bridge.

Yis stallin'?

itsallaboutheL

Hanley wrote: »

Here guys Wendler's after saying on his log that the next stage of 5/3/1 involves jumping off a bridge.

Yis stallin'?

Hanley your such a spoil sport!!

Aedh Baclamh

What sort of assistance exercises would you guys typically do on the following days?

Military Press
Deadlifts
Bench
Squats


I'd like to throw in the following but not sure which day I should do them on (obviously I need some lower body ones thrown in!):

Face pulls
Dumbbell rows
Chin ups
Pull ups
Seated cable rows
Upright rows
Dips
Front raises

Aedh Baclamh

Anyone?

kevpants

Aedh Baclamh wrote: »

What sort of assistance exercises would you guys typically do on the following days?

Military Press
Deadlifts
Bench
Squats


I'd like to throw in the following but not sure which day I should do them on (obviously I need some lower body ones thrown in!):

Face pulls
Dumbbell rows
Chin ups
Pull ups
Seated cable rows
Upright rows
Dips
Front raises

Obviously don't do all of these but:

Face pulls Good
Dumbbell rows Good
Chin ups Good
Pull ups Good
Seated cable rows meh just do chins/pullups
Upright rows Bad
Dips Good
Front raises Bad

Lower body Stuff:
Lunges
Ab rollouts/ standing ab pulldowns/ hanging leg raises etc
Good mornings
Leg press
Back Hyperextension

BossArky

Aedh Baclamh wrote: »

What sort of assistance exercises would you guys typically do on the following days?

Military Press
Deadlifts
Bench
Squats

This is what I'm currently doing ("bodyweight assistance").

Military Press --> Dips, Chins
Deadlifts --> HyperExtension, Hanging Leg Raise
Bench --> Pull Ups, Press Ups
Squats --> Single Leg Split Squat, Ab Pull Down

I'm only 2 weeks in though so take with a large grain of salt.

Hanley

Have a look at the following posters logs;

Hanley
Kevpants
Podge57
Brianthebard
BossArky

There may be more but you should get a good idea on how people structure things from there.

cardio,shoot me

check out mine for fun aswell...

Aedh Baclamh

Just so I've got this right, my first week of it looks like this:

My 1RMs are - MP 57kg, DL 150kg, BP 100kg and SQ 125kg

Tuesday

MP Warm Up (21x5) (26x5) (31x5) Work (33x5) (38x5) (44x?)

Thursday

DL Warm Up (54x5) (68x5) (81x5) Work (88x5) (101x5) (115x?)

Saturday

BP Warm Up (36x5) (45x5) (54x5) Work (59x5) (68x5) (77x?)

Tuesday

SQ Warm Up (45x5) (56x5) (68x5) Work (73x5) (84x5) (96x?)


The ? obviously means 5 reps and whatever anything that (my understanding is that you lift for as many reps possible on your final set? Sorry about being anal about all this, always am when starting new programs

brianthebard

That looks right to me (but I'm an arts student.....) You're right to be a bit anal about it and get the percentages sorted out in your head from the start, messing around afterwards won't help.

Hanley

Looks right...

Basically all ya have to do;

Actual max * .9 (*.85 for the 5 day), (*.9 for the 3 day), (*.75 x5, *. 85 x3 and *.95 for the 1 day).

Try to get >than 5, 3 or 1 depending on the day you're doing

Aedh Baclamh

Thanks guys.

(21x5) (26x5) (31x5) Work (33x5) (38x5) (44x?)

That's a bit of a pain when in the gym, perfectly okay to round them off?

Hanley

Aedh Baclamh wrote: »

Thanks guys.



That's a bit of a pain when in the gym, perfectly okay to round them off?

Yup, do down tho.

Aedh Baclamh

Cool. Last thing (honest!), minimum rest periods for the warm up sets, and then 2 mins or so for the last 3 sets?

De Deraco

Hey All,

Was previouslly doing the Korte 8x5 and it worked reasonablly well, however due to an unrelated MCL tear I had to stop the program halfway trough. I am just about finished up with the Physio and itching to get back squatting and deadlifting proper, I like the programme and the progression, but I am used to SS and Korte which have alot more exercises per day.

Im thinking of doing this program as a 3 day:
day1. Squat/BPress day2. Dead/MP day3. Squat/Bpress with assistance exercises.

Would this ruin the programme/be too difficult?

thanks

kevpants

Aedh Baclamh wrote: »

Cool. Last thing (honest!), minimum rest periods for the warm up sets, and then 2 mins or so for the last 3 sets?

Rest till you're right on the work sets. I know I don't time my rest. My rest before my top set is definitely the longest and my squat rest is probably longer than my bench. Better to be rested and get 8 reps than pre-tired and get 6.

De Deraco wrote: »

Hey All,

Was previouslly doing the Korte 8x5 and it worked reasonablly well, however due to an unrelated MCL tear I had to stop the program halfway trough. I am just about finished up with the Physio and itching to get back squatting and deadlifting proper, I like the programme and the progression, but I am used to SS and Korte which have alot more exercises per day.

Im thinking of doing this program as a 3 day:
day1. Squat/BPress day2. Dead/MP day3. Squat/Bpress with assistance exercises.

Would this ruin the programme/be too difficult?

thanks

Why do you want to change it? Is it because you want to catch up quickly to your old strength? You won't achieve that by taking that approach.

It's going to be way too much and you'd be finished your whole cycle every 2 weeks! That's way too quick. If you keep adding weight every 2 weeks to your projected max you're going to burn out and struggle to hit the reps in absolutely no time.

If you're doing 3 days a week just do the 3 day split. Take your time and add weight gradually. It's just about doing the work and getting a few reps over the prescribed amount when you can. Just be patient, doing twice as many training sessions over a 6 month period does not make you twice as strong, probably twice as injured though.

Aedh Baclamh

Thanks Kev. First day of it today, probably didn't rest long enough before the top set so I only got got 7 reps of the 45kg. Wasn't happy with that at all. Short sessions ftw though!

De Deraco

kevpants wrote: »

Rest till you're right on the work sets. I know I don't time my rest. My rest before my top set is definitely the longest and my squat rest is probably longer than my bench. Better to be rested and get 8 reps than pre-tired and get 6.



Why do you want to change it? Is it because you want to catch up quickly to your old strength? You won't achieve that by taking that approach.

It's going to be way too much and you'd be finished your whole cycle every 2 weeks! That's way too quick. If you keep adding weight every 2 weeks to your projected max you're going to burn out and struggle to hit the reps in absolutely no time.

If you're doing 3 days a week just do the 3 day split. Take your time and add weight gradually. It's just about doing the work and getting a few reps over the prescribed amount when you can. Just be patient, doing twice as many training sessions over a 6 month period does not make you twice as strong, probably twice as injured though.

Cheers Kev,

I was thinking of doubling as it looks on paper alot less 'volume' than the other programs SS and Korte, and also the time between completing each lift seems to long I would only be bench pressing once every 9 days.

Looking at the logs though everyone seems to be progressing well on it and the last thing I want is to get injured again so may aswell give it a try as is.

BossArky

I've just finished week 3 --> deload next week.

What are people doing on the deload for the assistance exercises? Cut them in half with weight or reps? Dump them altogether for a week?

brianthebard

You're training twice a week aren't you? You're not really supposed to deload if that's the case, although that is without factoring in the triatholon training. Do you feel like you need a deload? If you do I would either cut down the sets, or just not do any accessory work if that's what you feel like.