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Thread: Jim Wendler's 5-3-1

  1. #21

    Jim Wendler's 5-3-1

    How's your Dead progressing on BBB? I'm in the same boat that my Dead is my weakest lift also, about in the same ballpark as my squat, less than 10% ahead.

  2. #22

    Jim Wendler's 5-3-1

    Quote Originally Posted by "djc":1mxno7p4
    How's your Dead progressing on BBB? I'm in the same boat that my Dead is my weakest lift also, about in the same ballpark as my squat, less than 10% ahead.

    I think it is progressing well. I normally only get 5 reps on my last set of the 3rd week(5,3,1) but yesterday I pulled 7 and that was after training 3 days in a row which I very rarely do but this weeks schedule required it.

  3. #23
    BurgerBob
    Guest

    Jim Wendler's 5-3-1

    I'm the opposite. My deadlift has always been my strongest, but when my back gets stiff, it drops significantly. The last cycle I pulled 405x5 and could have maybe gotten 6 but just couldn't get a grip. This cycle, I barely got 3 reps at 415, and it felt like battling a ton of bricks the entire way. My back has been really stiff on my squats too.

    I'm not sure if maybe I was going to heavy on assistance. I was right at around 60% or maybe 5lbs over on squats and deadlifts for 5x10. I didn't have any problem getting my reps, but I dropped to 50% this week just to see if it was the weight that was causing the problem.

  4. #24

    Jim Wendler's 5-3-1

    I know Jim would have a fit, but I am taking my deload week to recalculate. I'm tired of getting 15+ reps on 5/5/5+ week,12-13 reps on 3/3/3+ week and 10 reps on 5/3/1+ week. I started way too light. yesterday I did 85% of what I believe my max squat to be and got 7 reps.Using Jim's formula that puts my estimated 1RM 75 pounds more than my "1RM" for cycle 5 so starting cycle 6 I am upping my squat max 60 pounds instead of 10. I did bench today and am upping that 20 pounds instead of 5. I will do Deads tomorrow and OHP on sunday to figure out how much to up those 2. and then do a good deload of just rolling,stretching and core work. then get into some decent weight loads.

    I started way light out of necessity, as I was coming off a bad back strain but now I want to start doing some heavy weights as my back is much stronger after 5 cycles of 5/3/1. I might leave the Dead where it is or just go up 30 pounds or so depending on how many reps I can pull at 85% of my estimated 1RM.

  5. #25

    Jim Wendler's 5-3-1

    I'm not sure he'd have a fit. There comes some point where you have to increment by a larger amount.

    Although, instead of doing that your deload week, I might just use a 1RM calculator like http://www.timinvermont.com/fitness/orm.htm and run your reps and weights lifted to predict a 1RM, and then back off that by 10%.

  6. #26

    Jim Wendler's 5-3-1

    I already had a good Idea of my 1RM using Jim's formula every week. My deload week doesn't actually start until tomorrow. I go Sat/Sun Tues/Wed so Thursday and Fridays are usually off days. I am just going to do Deads tomorrow and OHP press Sunday or I will do Deads tomorrow morning and OHP tomorrow evening and then I will still have a full Deload week. So I guess technically I'm not using my Deload week to recalculate. I could just use my weekly progression chart but I wanted to do the 85% of your estimated 1rm that Jim says to use in the book so I can see how close it is. Squat and bench were both within 5 pounds of my last weekly progression numbers.

  7. #27
    BurgerBob
    Guest

    Jim Wendler's 5-3-1

    I would probably just keep going at it as is. Eventually the numbers will catch up with you. I can't see somebody knocking out like 15 reps on squats with like 450+ unless they were just a total beast.

  8. #28

    Jim Wendler's 5-3-1

    Quote Originally Posted by "BurgerBob":zisso09w
    I would probably just keep going at it as is. Eventually the numbers will catch up with you. I can't see somebody knocking out like 15 reps on squats with like 450+ unless they were just a total beast.

    True, but with a squat 1RM that is actually 75 pounds more than what I am basing my 90% training max at is a lot. I'm just tired of high reps that's what assistance exercises are for.

  9. #29

    Jim Wendler's 5-3-1

    Just use how you feel as a guide for progression. I think ultimately, you start light (maybe double the reps light), then work your way closer to the prescribed reps over maybe 8 to 10 cycles. Then you really start pushing the envelope. I have never seen anyone get significantly stronger (moving into the advanced level) without push closer to your 1RM. Just my 2 cents from a 13th cycle participant.

  10. #30

    Jim Wendler's 5-3-1

    Quote Originally Posted by "soonermark99":3cohcfal
    Just use how you feel as a guide for progression. I think ultimately, you start light (maybe double the reps light), then work your way closer to the prescribed reps over maybe 8 to 10 cycles. Then you really start pushing the envelope. I have never seen anyone get significantly stronger (moving into the advanced level) without push closer to your 1RM. Just my 2 cents from a 13th cycle participant.
    I feel like I get enough volume doing BBB. I don't need to be doing 15 reps for my main lifts anymore. yes it was a big motivator at first and if I can still do 15 the next month at a higher weight then I know I'm getting stronger. I just think I would rather be in the 10 rep range for 5/5/5 days, maybe 5-7 on 3/3/3 days and maybe 3-4 reps on 5/3/1 days.

  11. #31

    Jim Wendler's 5-3-1

    Quote Originally Posted by "tcul1972":1j8fry2d
    I feel like I get enough volume doing BBB. I don't need to be doing 15 reps for my main lifts anymore. yes it was a big motivator at first and if I can still do 15 the next month at a higher weight then I know I'm getting stronger. I just think I would rather be in the 10 rep range for 5/5/5 days, maybe 5-7 on 3/3/3 days and maybe 3-4 reps on 5/3/1 days.
    It looks like you're on the right track. I started the program in the range you described in your post. I did that for about 4 cycles, then started to gradually move closer to the prescribed reps until the last 3 cycles (11, 12, 13), I've actually been pushing it very close. I'm 51 and I feel fantastic. The beauty of this program is in it's ambiguity. It's a perfect program for me because I tend not to do well with prescribed routines.

    Ayway, good luck with your next cycle!

  12. #32

    Jim Wendler's 5-3-1

    Just got my copy of the book today. Excited to read through it. I have 9 weeks left of Power Training to tackle first though. But after that, I'm going to give 5/3/1 a try.

  13. #33

    Jim Wendler's 5-3-1

    Putting this over here so we don't lose it:

    Quote:
    Originally Posted by missjane
    I think I'm on my 19th cycle (531 original and 531 powerlifting combined) and still not burned out, either!

    The one thing I do tell people who are considering 531 is that it's not just a program you "do" for a few weeks. It's really meant to progress slowly over many cycles. So, you gotta be willing to make the commitment (I'd say at least 9mos).

    This statement should be pinned in the 5/3/1 thread.

  14. #34

    Jim Wendler's 5-3-1

    Quote Originally Posted by "Avogadro":3menzwba
    Just a heads up for those that might be interested and are not aware of it. I discovered a FB group for 531 where a lot of questions and answers are posted (some answered by the man himself).

    https://www.facebook.com/groups/103690729681/
    they must be backed up. I requested to join almost 3 weeks ago and not accepted yet. or maybe Jim thinks I'm S.O.V

  15. #35

    Jim Wendler's 5-3-1

    Quote Originally Posted by "tcul1972":1fe1qu8p
    they must be backed up. I requested to join almost 3 weeks ago and not accepted yet. or maybe Jim thinks I'm S.O.V

  16. #36

  17. #37

    Jim Wendler's 5-3-1

    That Facebook group is shutting down now. apparently the creator can't handle someone he never met from the internet making sexual references about his wife. I'm sure Jim thinks being so thin skinned is S.O.V.

  18. #38

    Jim Wendler's 5-3-1

    Yea, the mods there were surprisingly sensitive. Too bad, it was kind of cool having Wendler participating.

  19. #39

    Jim Wendler's 5-3-1

    Quote Originally Posted by "Avogadro":3971nivj
    Yea, the mods there were surprisingly sensitive. Too bad, it was kind of cool having Wendler participating.
    maybe Jim will join the new closed group. I got accepted to that one. LOL

  20. #40
    BurgerBob
    Guest

    Jim Wendler's 5-3-1

    Anyone ever tried combining 5/3/1 with EDT for assistance work? Thought it might be interesting as long as you kept to like PR zone per workout.

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