5/3/1 program

[DoNotReply]

Was just wondering if anyone else uses the 5/3/1 program and is an active shooter, PRS or NRL stuff. Just wondering how long you been at it and how you feel it helps you compete.
As for myself been doing the 5/3/1 for about a year now and find it is, for me, a straight forward and practical program.

 

[Krazy Korean]

I did it for about 4 months and saw some gains at first but they started to die off. Needs more randomization. I. Just starting to get back into it and I'm using a modified version of the format. I don't have my laptop but I believe it's called Sun's 5/3/1 or something.... Conjugate plan is great, but depends on your goals. Wendler designed 5/3/1 As a newer lifters way to get familiarized with periodization and constantly increasing weights. I like starting strength as more of a beginner style because of the squatting frequency. If you just want to stay fit and not go full power lifting you will be fine with that. I was drinking a gallon of milk almost everyday when I was trying to keep my progress maxed out and it helped me keep gaining for a longer time.

 

[lush_dawg]

It’s good for those first time gains but volume is where it’s at. Just think about time behind any firearm. You don’t get many gains by pulling the trigger 5x a week then 3x and then finally 1.

 

[DoNotReply]

@lush_dawg
That actually makes a lot of sense when you put it that way. So guess I will go with the program for now and then switch it up when I get to a plateau. Thanks

 

[lush_dawg]

For sure! I’m a big proponent of keeping it to 85% -90% of your max and doing 4-5 sets to almost failure.

 

[Krazy Korean]

Depends on what goals you have.. if you want strength you will want to cut down on reps and do single, double, and triples a lot, especially for compound movements. If you're not near your max potential 5/3/1 will get you there, but your body will adjust to it fairly quickly. Make sure if it gets stagnant that you mix your routine up.

 

[DoNotReply]

@Krazy Korean
Thanks for the info! It is just taking time and dedication on my end. The rest will follow!

 

[Krazy Korean]

No problem. Just keep changing stuff up so your body has to keep adapting and growing. Make sure you're eating an appropriate diet for what your goals are too. Diets can plateau you very quickly if you aren't eating right

 

[PBWalsh]

Going to give it a run myself. I’ve been at a bench and squat plateau for a long time down (years). My deadlift is starting to plateau as well.

Maybe this will help revive me. I’ll be combining it with some accessory movements on my lunch breaks while I do the main lifts on my off days. Also adding power clean, front squat, and power snatch to the four main lifts.

 

[Gregor.Samsa]

I love 531. If you want volume. Run a couple of cycles of BBB or BBS. Right now I’m running God is a Beast template, super fun and making great progress. I really like the “slow and steady wind the race” approach. Buy the 531 Forever book. There’s about 50 templates in there to fit tour needs, goals, time constraints or lifestyle.

 

[Scarface26]

Going to give it a run myself. I’ve been at a bench and squat plateau for a long time down (years). My deadlift is starting to plateau as well.

Maybe this will help revive me. I’ll be combining it with some accessory movements on my lunch breaks while I do the main lifts on my off days. Also adding power clean, front squat, and power snatch to the four main lifts.

Your answer has called me out. Accessory work on lunch break says, "get strong or get strong!" I'm in, starting this after Memorial Day.

Rock on, my brother and God bless your training.

Just don't buy a ticket on the OVER train!

Please keep us posted with results.

God bless America

 

[earthtrekker1775]

I have just been doing a 5x5 program and adding abs, cardio, pushups, pull-ups, weighted pullups/weighted dips. Working well so far, will get into higher volume split programs after I have maxed out recruitment and gains, just getting back into lifting after a few years of school and back injury.

 

[PBWalsh]

Your answer has called me out. Accessory work on lunch break says, "get strong or get strong!" I'm in, starting this after Memorial Day.

Rock on, my brother and God bless your training.

Just don't buy a ticket on the OVER train!

Please keep us posted with results.

God bless America

Bruh, overtraining makes mass.

Good luck on your end though, weightlifting is a never ending life pursuit!

Oh... and starting before a “planned” day has gotten me into gear better than the latter.

 

[Wlfdg]

I implement the base principles of Wendler's 5/3/1 for almost all of my athletes primary lifts and have had literally years of consistent success with it. I have a 63yr old marathon runner who squats and deadlifts over 300#, a 45yr old mtn bike racer who squats around 400# and deadlifts near 400#, a 50yr old female mountaineer who squats and deadlifts over 200#.
There's a lot to be learned about programming from Jim's newest book 5/3/1 Forever

 

[D1gger]

I’ve been doing 5x5 SL for a while now, and I want to try a 531 program, but I’m confused on the workouts. Is day 1 squat, day 2 bench, etc or do you do all the lifts each day? In 5x5 I squat each workout.

 

[Gregor.Samsa]

I’ve been doing 5x5 SL for a while now, and I want to try a 531 program, but I’m confused on the workouts. Is day 1 squat, day 2 bench, etc or do you do all the lifts each day? In 5x5 I squat each workout.

For the most part, each day focuses on a single lift for the main work and is then complemented by assistance lifts from push, pull and core/ single leg categories.

The program is easiest to understand in the original 5/3/1 book and the simplest, most straight forward templates reside there. You can find this outlined on the T Nation website articles; 531 how to build pure strength or something like that. The last book (531 forever) has a lot more templates in it and many are full body variations. And he has evolved the structure of the program. The books can be confusing because they are written in a stream of consciousness style and can seem contradictory or make assumptions you are knowledgeable about the program. The original book is best for outlining the basics. The good news is the programs work really well and if you keep
Your ego out of your own way, you make slow steady progression with less injuries and plateaus.

 

[D1gger]

Thanks, that's what I was looking for. I'll take a look at those books.
Injuries is what I'm concerned about. I had pretty decent numbers on 5x5, but a lower back tweak has really set me back.

 

[benchmstr]

Was just wondering if anyone else uses the 5/3/1 program and is an active shooter, PRS or NRL stuff. Just wondering how long you been at it and how you feel it helps you compete.
As for myself been doing the 5/3/1 for about a year now and find it is, for me, a straight forward and practical program.

I lifted with wendler for years...I can tell you he never lifted 5/3/1 until he retired

Bench

 

[Gregor.Samsa]

Yeah, I thought he wrote that his retirement from powerlifting was the impetus for developing 5/3/1 with the goal to improve conditioning and overall athleticism without crushing himself.

 

[benchmstr]

These days I just alternate sheiko for 2 cycles and German volume training for 1.

I use more than usual assistance work and do cardio every day.

Bench