Author Topic: 5/3/1  (Read 11915 times)

Online TMonkey

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5/3/1
« on: March 24, 2012, 06:38:29 PM »
I have been running 5/3/1

I made my own templates up but this is a great site for anyone interested in running the program

http://www.strstd.com/
you want a I-S shirt.  They have sales all the time, get one then.
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Offline djflex

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Re: 5/3/1
« Reply #1 on: March 24, 2012, 07:18:43 PM »
How do you like it so far monkey?
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Online TMonkey

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Re: 5/3/1
« Reply #2 on: March 24, 2012, 07:34:42 PM »
It is odd to me because you do the most reps with the highest weight.   I am used to doing less reps as the weight increases.  I plan to use it for a few cycles and then switch back to and forth with the program I was using.

as I get into more cycles I guess the reps will go down on the higher weight but i am not there yet.

If you are looking for a change give it a try.

you want a I-S shirt.  They have sales all the time, get one then.
http://www.zazzle.com/222university*

Offline djflex

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Re: 5/3/1
« Reply #3 on: March 24, 2012, 08:02:42 PM »
It is odd to me because you do the most reps with the highest weight.   I am used to doing less reps as the weight increases.  I plan to use it for a few cycles and then switch back to and forth with the program I was using.

as I get into more cycles I guess the reps will go down on the higher weight but i am not there yet.

If you are looking for a change give it a try.

Good luck. Many swear by it, so let us know the final thoughts after first cycyle
Carrots may be good for your eyes,
But booze will double your vision

Online TMonkey

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Re: 5/3/1
« Reply #4 on: March 24, 2012, 09:59:33 PM »
i am on cycle two.  but i think i started the weight to low - i actually read and listened to the book and he stresssed how to come up with your max and that many go way to heavy - so i went by his guide lines :(
you want a I-S shirt.  They have sales all the time, get one then.
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Offline Slow_Progress

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Re: 5/3/1
« Reply #5 on: March 25, 2012, 01:33:34 PM »
Using that website you linked, I would be taking a big step backwards in my training if I utilized their pre-programmed routine.  I think that has to do with the fact that I used my 6 rep working weight (which I can do for 3 or more sets) instead of a true 6 rep max.

Bottom line, if you use that calculator, I think the closer you can get to your no-shit 1 rep max, the closer the programming will be when it builds a routine.
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Re: 5/3/1
« Reply #6 on: March 25, 2012, 04:25:40 PM »
Using that website you linked, I would be taking a big step backwards in my training if I utilized their pre-programmed routine.  I think that has to do with the fact that I used my 6 rep working weight (which I can do for 3 or more sets) instead of a true 6 rep max.

Bottom line, if you use that calculator, I think the closer you can get to your no-shit 1 rep max, the closer the programming will be when it builds a routine.

true

but also remember the last set is until failure so even if you are a little light you can make up for it with more reps and then the adjust the next cycle.
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Offline Slow_Progress

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Re: 5/3/1
« Reply #7 on: March 25, 2012, 04:27:49 PM »
Good point...
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Re: 5/3/1
« Reply #8 on: March 25, 2012, 04:36:21 PM »
cool site. would definitely be a change for me. All lifts were rated as intermediate  :( except for DL's  :D
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Offline Marius

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Re: 5/3/1
« Reply #9 on: April 11, 2012, 09:43:51 AM »
Nice site. I had a great time running 5/3/1, taught me a lot about how I respond to calculated lifts. The day I repped my final set of deadlifts at the end of a cycle for 15, I figured it was time to start designing my own programs. :)
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Online TMonkey

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Re: 5/3/1
« Reply #10 on: April 11, 2012, 12:37:23 PM »
Nice site. I had a great time running 5/3/1, taught me a lot about how I respond to calculated lifts. The day I repped my final set of deadlifts at the end of a cycle for 15, I figured it was time to start designing my own programs. :)

sounds like you just needed to adjust your max?

That is probably the worst part of most programs that use 1rm - you have to have it right and sometimes you do not get it right for the first wave or two.  That is the one thing I really like about 5/3/1 s that you can make up for the wrong max with the added reps.  It does seem backward to rep the heaviest weight for max reps vs less or singles.

I have another program that i run that cuts the reps down as the weight gos up and plan to use that and  go back and forth with this one as progress stalls.
you want a I-S shirt.  They have sales all the time, get one then.
http://www.zazzle.com/222university*

Offline Marius

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Re: 5/3/1
« Reply #11 on: April 11, 2012, 12:45:42 PM »
That's how slow progression works, though. Lifting in the manner of 5/3/1 will bring  your real 1RM up pretty fast, though. The only other way I can imagine getting that kind of progress (or even better progress) is to take 1RM assessment every time you lift...which, by the way is what I'm currently doing.
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Re: 5/3/1
« Reply #12 on: July 16, 2013, 10:55:16 AM »
think I'm going to run this for 4 weeks
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Online TMonkey

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Re: 5/3/1
« Reply #13 on: July 16, 2013, 01:56:11 PM »
think I'm going to run this for 4 weeks

Well it is a powerlifter program designed by a powerlifter

you probably need to taper for the meet - I would get some advice from someone that competes on this

you want a I-S shirt.  They have sales all the time, get one then.
http://www.zazzle.com/222university*

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Re: 5/3/1
« Reply #14 on: July 16, 2013, 02:26:20 PM »
think I'm going to run this for 4 weeks

Well it is a powerlifter program designed by a powerlifter

you probably need to taper for the meet - I would get some advice from someone that competes on this

I did, he said "don't do 5,3,1"
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