1st cycle 5/3/1

I had been doing SL5x5 for quite awhile and although I like it, I was ready for a change. I started 5/3/1 and just finished my third week this morning. After lifting 5 reps on every exercise for the last 18 months, it did feel a little different to try and shoot for more, but the more I go for the AMRAP on the last set, the more I'm enjoying it. So far I've been able to beat the calculated 1RM on every lift, every time, but I'm planning on that changing some as the weights keep going up. So far here are my rep maxes:

Military Press: 115x9
Deadlift: 310x8
Squat: 240x10
Bench: 195x9

Calculated 1RM

I'm pretty sure that my actual squat and DL are higher than those, but I've been thrilled with my bench numbers! This morning was the bench workout and I looked at the number of reps needed and in the back of my head, I really didn't think I'd be able to hit it, but sure enough...I might have actually had 1 more in me, but it would have been close and I didn't have a spotter, so I was just happy with increasing it 1 rep instead of 2

I'm also doing this while on a deficit and doing some kind of cardio an additional 4-5 hours a week. Right now around mid 180's trying to get down to low 170's again.

Deload week will work out perfect falling on thanksgiving week.

Replies

ovidnine

Awesome work man!

McCloud33

ovidnine wrote: »

Awesome work man!

Thanks! Hoping to get/stay at or above the 1000lb mark even while dropping the bodyweight down.

ovidnine

You're not far away now!

That's my goal as well: Hit 1000lbs combined while getting my weight down to the <180. Preferably below 175.

I'm a lot farther away than you are, but its coming slowly but surely. lol

Are you doing the Boring But Big variation of 5/3/1?

McCloud33

@ovidnine no, I've just made up my own. I wanted to do some weighted pull-ups, dips, rows and stuff, so I've added those. Some days I'm just tired/drained from a long run or playing volleyball the night before, so I just do the main lifts and maybe one or two other things and then call it a day.

I'm doing the three day variation so it's heavy squat/light bench on Monday, heavy DL and press on Wednesday, and then heavy bench/light squat on Friday plus whatever accessory I do. I've done a few joker sets on days I felt good and most times I do down sets as well after getting up to the max for the day just do get some more volume in.

piperdown44

Glad you're liking 531.
If I totaled up all the cycles I'd be somewhere at 15 or so cycles. But I usually switch programs during the year and then start the cycle count over at 1 again. Right now I'm on cycle 5 but I plan to switch at the end of this cycle to something else. Once I pick 531 up again it will be cycle 1 all over again.

giantrobot_powerlifting

I'm on my third training block of 5/3/1 (would be more cycles, except that I have to plan in extra time to for meet prep and peak week and subsequent post-meet recovery) and despite whatever my TM is, my max lifts are way more than the calculations estimate - which is totally fine since 5/3/1 founding principle is to "start to light."

So yes, you are probably much stronger than what the calculators are reporting to you. (Unless you're not.

)

ovidnine

@McCloud33 Nice.

Sam_I_Am77

Nice McCloud. 5/3/1 is something that you can use for a long time.

My advice is to ditch the app. Do not let an app tell you how much you should be lifting. Some days you might be feeling great and you'll crush a PR other days will suck and you'll get minimum reps. In a perfect world the app is right, but we are far from perfect beings.

1. Use a conservative training max
2. Follow Jim's progression (increase TM 5 & 10, deload after week 6 - that's the current programming)
3. Work Hard
4. Do some conditioning
5. Eat Well
6. Sleep
7. Delete the app

McCloud33

@Sam_I_Am77 Not sure what you have against the app...did it sleep with your wife? Owe you money? LOL

I'm using the app because it's easier to track for me. I don't have to walk around the gym with a note pad, or do the math the night before, or first thing in the morning. I can roll out of bed, go to the gym and just look it up. I'm already doing more than the app says on days I feel good, so I'm not sure why it matters?

@nakedraygun when I've done the 1rm estimators in the past they've always been low for me on most of the lifts. In the past I think it's said my max bench should have been like 220-225 and I put up 235...same for squat - it said my max should have been like 365-380 and I did 405.

I think there was a variation in there for trying to max out in your meet weak...is there a reason you don't use that?

Sam_I_Am77

McCloud33 wrote: »

@Sam_I_Am77 Not sure what you have against the app...did it sleep with your wife? Owe you money? LOL

I'm using the app because it's easier to track for me. I don't have to walk around the gym with a note pad, or do the math the night before, or first thing in the morning. I can roll out of bed, go to the gym and just look it up. I'm already doing more than the app says on days I feel good, so I'm not sure why it matters?

@nakedraygun when I've done the 1rm estimators in the past they've always been low for me on most of the lifts. In the past I think it's said my max bench should have been like 220-225 and I put up 235...same for squat - it said my max should have been like 365-380 and I did 405.

I think there was a variation in there for trying to max out in your meet weak...is there a reason you don't use that?

I wasn't being an *kitten* about it was trying to be helpful because too many people that I've seen elsewhere get too attached to what that stupid app says and then get all upset and demotivated when they can't do exactly what the app said they should do. But if you're going to be a dick I won't say anything else. Thanks...

giantrobot_powerlifting

Sam_I_Am77 wrote: »

McCloud33 wrote: »

@Sam_I_Am77 Not sure what you have against the app...did it sleep with your wife? Owe you money? LOL

I'm using the app because it's easier to track for me. I don't have to walk around the gym with a note pad, or do the math the night before, or first thing in the morning. I can roll out of bed, go to the gym and just look it up. I'm already doing more than the app says on days I feel good, so I'm not sure why it matters?

@nakedraygun when I've done the 1rm estimators in the past they've always been low for me on most of the lifts. In the past I think it's said my max bench should have been like 220-225 and I put up 235...same for squat - it said my max should have been like 365-380 and I did 405.

I think there was a variation in there for trying to max out in your meet weak...is there a reason you don't use that?

I wasn't being an *kitten* about it was trying to be helpful because too many people that I've seen elsewhere get too attached to what that stupid app says and then get all upset and demotivated when they can't do exactly what the app said they should do. But if you're going to be a dick I won't say anything else. Thanks...

"But if you're going to be a dick..."

Is this directed at me @Sam_I_Am77? Not sure how I was being a dick, because that's certainly not my intention, just relaying my experience.

giantrobot_powerlifting

McCloud33 wrote: »

@nakedraygun when I've done the 1rm estimators in the past they've always been low for me on most of the lifts. In the past I think it's said my max bench should have been like 220-225 and I put up 235...same for squat - it said my max should have been like 365-380 and I did 405.

I think there was a variation in there for trying to max out in your meet weak...is there a reason you don't use that?

Is there a reason a I don't use the variation for trying to max out in my meet week? Probably need a refresher on that, but I typically take my best paused bench and figure my attempts for that lift from there. For squat and deadlift, I have a pretty good idea where I am at despite whatever the calculators say. Also, you can never figure out what your meet maxes will be because of the "platform bump" you get once your up.

Sam_I_Am77

nakedraygun wrote: »

Sam_I_Am77 wrote: »

McCloud33 wrote: »

@Sam_I_Am77 Not sure what you have against the app...did it sleep with your wife? Owe you money? LOL

I'm using the app because it's easier to track for me. I don't have to walk around the gym with a note pad, or do the math the night before, or first thing in the morning. I can roll out of bed, go to the gym and just look it up. I'm already doing more than the app says on days I feel good, so I'm not sure why it matters?

@nakedraygun when I've done the 1rm estimators in the past they've always been low for me on most of the lifts. In the past I think it's said my max bench should have been like 220-225 and I put up 235...same for squat - it said my max should have been like 365-380 and I did 405.

I think there was a variation in there for trying to max out in your meet weak...is there a reason you don't use that?

I wasn't being an *kitten* about it was trying to be helpful because too many people that I've seen elsewhere get too attached to what that stupid app says and then get all upset and demotivated when they can't do exactly what the app said they should do. But if you're going to be a dick I won't say anything else. Thanks...

"But if you're going to be a dick..."

Is this directed at me @Sam_I_Am77? Not sure how I was being a dick, because that's certainly not my intention, just relaying my experience.

Nope, OP directed a BS comment at me.
@nakedraygun

McCloud33

Sam_I_Am77 wrote: »

nakedraygun wrote: »

Sam_I_Am77 wrote: »

McCloud33 wrote: »

@Sam_I_Am77 Not sure what you have against the app...did it sleep with your wife? Owe you money? LOL

I'm using the app because it's easier to track for me. I don't have to walk around the gym with a note pad, or do the math the night before, or first thing in the morning. I can roll out of bed, go to the gym and just look it up. I'm already doing more than the app says on days I feel good, so I'm not sure why it matters?

@nakedraygun when I've done the 1rm estimators in the past they've always been low for me on most of the lifts. In the past I think it's said my max bench should have been like 220-225 and I put up 235...same for squat - it said my max should have been like 365-380 and I did 405.

I think there was a variation in there for trying to max out in your meet weak...is there a reason you don't use that?

I wasn't being an *kitten* about it was trying to be helpful because too many people that I've seen elsewhere get too attached to what that stupid app says and then get all upset and demotivated when they can't do exactly what the app said they should do. But if you're going to be a dick I won't say anything else. Thanks...

"But if you're going to be a dick..."

Is this directed at me @Sam_I_Am77? Not sure how I was being a dick, because that's certainly not my intention, just relaying my experience.

Nope, OP directed a BS comment at me.
@nakedraygun

It was just a little sarcasm @Sam_I_Am77 didn't intend for it to be so insulting.

lisalsd1

If you want to do AMRAP; look at Beyond 5/3/1 and the 5/3/1 for PL set-up. I switched to that and am loving it. It's a 2 phase cycle; so it takes a little longer to complete a cycle, but you are working at your training max more often. I broke through my DL plateau.

McCloud33

I'm basically doing beyond 5/3/1 @lisalsd1...it just so happened that where the 4th week fell landed on thanksgiving week and we're going to have family in town most of the week so I figured I'd just do my first deload then...and the next 4 week cycle will be the week of Christmas so I might just do the same thing again. Then starting in January I'll go to the 6 week cycle.

Congrats on breaking the plateau!

utahmomof10

Good for you! I've been doing 5/3/1 for a while, too, (though the last couple of months I've had to adapt it to a 3-day program due to scheduling) and I've been very pleased with the progress I've made. My deload week is next week, too. Perfect timing!

McCloud33

utahmomof10 wrote: »

Good for you! I've been doing 5/3/1 for a while, too, (though the last couple of months I've had to adapt it to a 3-day program due to scheduling) and I've been very pleased with the progress I've made. My deload week is next week, too. Perfect timing!

I do the three day variation too and really like it.

utahmomof10

McCloud33 wrote: »

utahmomof10 wrote: »

Good for you! I've been doing 5/3/1 for a while, too, (though the last couple of months I've had to adapt it to a 3-day program due to scheduling) and I've been very pleased with the progress I've made. My deload week is next week, too. Perfect timing!

I do the three day variation too and really like it.

How have you adapted it? I have incorporated a push/legs/pull routine. On push day, I alternate bench and OHP as the strength move (keeping the same move for a full 4-week cycle), and do the other as an assistance exercise at 70-75% of my working weight. Legs day is back squat for strength, and pull day is deads for strength. My assistance exercises consist of other similar moves appropriate to the day, as well as some Olympic lifts on all 3 days. I feel like it's working really well for me, although my upper body moves are progressing more slowly in strength lately just because I'm only progressing one at a time for 4 weeks at a time. So I think I'm going to start doing the bench and OHP progressions both on the same day, alternating which one goes first, and see if they start improving more quickly that way.

McCloud33

@utahmomof10 I can't remember if it was in the original 5/3/1 or beyond, but there was a 3 day "beginner" routine. You do two of the compound exercises every time.

Mon - Squat day (follow normal 5/3/1 progression), and light bench (I think it's 3x5 for 40/50/60% or 50/60/70%)
Wed - Deadlift and OHP both on the normal 5/3/1 progression
Friday - Bench day (normal 5/3/1), and light squat ( same % as monday)

and then whatever assistance work you want to do on top of it. I'm usually right around 45min for my routine.

I came to this from SL5x5 so I still like the squatting twice a week with one of them being "heavy" and because my bench is lagging behind my other lifts, I like that I'm doing that twice a week as well.

utahmomof10

That sounds like a good split. Maybe I need to do bench twice a week, too. It's my weakest lift as well.