Some thoughts on 5/3/1 and how I might set it up
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Oh, in that case, have you looked at the 8/6/3 variation of 5/3/1? I'm not sure I particularly like the idea, and am not sure it would work well for most people, but it's a thought.
That, or just go ahead and make it 6/3/1.0 -
Oh, in that case, have you looked at the 8/6/3 variation of 5/3/1? I'm not sure I particularly like the idea, and am not sure it would work well for most people, but it's a thought.
That, or just go ahead and make it 6/3/1.
I've run 8/6/3 on my upper body pretty successfully. I find that I do well with a few more reps on upper body than on lower body for the big lifts so I'll do one for upper and one for lower. I'm a complete rule follower so I always feel like Wendler is going to come around the corner and catch me and
when I do that. But I'm also far enough into this that I have a fairly good idea of what seems to work for me and what doesn't. 3 -
I do the 7th week deload. I have tried various versions of the deload from Beyond 5/3/1. I have to say that I liked my most recent ("high intensity") the best so far. It felt like a bit of a break but it was still worth the effort.
And, deload or not, the 5s week is always the most difficult for me.
Same here - specifically day 3.
I put everything into the Deadlift, and then the squats becomes a test of my will to live afterwards....0 -
Try putting DL and squat into the same day (as I have to), and see how you feel doing whichever exercise comes second...0
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Ach, bonus post just to get beyond #666.0
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That was me today, its brutal!
Particularly on 5s week.0 -
samhennings wrote: »That was me today, its brutal!
Particularly on 5s week.
Yeap. 5s week was exhausting when running BBB Less Boring. 5/3/1 squats followed by 5 sets of 10 65% deadlifts? Oh god, the black spots in the vision.1 -
This week is week 13 of doing the modified 5/3/1 schedule, a quarter year down. How have my lifts changed?
Bench 1/1: 271 (computed)
Bench 3/28: 245 (tested)
OHP 1/1: 127 (computed)
OHP 3/28: 135 (tested)
Squat 1/1: 394 (computed)
Squat 3/29: 405 (tested)
Deadlift 1/1: 405 (computed)
Deadlift 3/29: 405 (tested)
All the numbers are consistent, having barely budged in 3 months. Except for bench, which seems to have regressed. With me hitting age 40 this summer, I wonder if it isn't time to hang up my PL spurs and stick with higher-rep sets instead, especially since I already have a history of shoulder/knee issues which I'm currently managing but are ever-present in the back of my mind.
I don't wanna give up heavy-lifting completely, both for ego-sake as well as the benefits of being stronger. Maybe I should go lighter on bench and squat while staying heavy on DL and OHP?0 -
Am I missing something on the spreadsheet, or do I have an old version? Because the one I have from the links posted shows day 1 and day 3 both having squats main and deadlifts lighter weight higher reps. Are deads never main with this version ?0
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amyinthetardis1231 wrote: »Am I missing something on the spreadsheet, or do I have an old version? Because the one I have from the links posted shows day 1 and day 3 both having squats main and deadlifts lighter weight higher reps. Are deads never main with this version ?
I'll check it when I get home. I don't have access to the link on the front page.0 -
I started this 02 Jan. Hadnt been following a plan so went in with reasonably conservative one rep max estimates.
Going by the week 3 heavy sets:
Squat:
Cycle 1 80kg x 5
Cycle 6 97.5kg x 5
Bench:
Cycle 1 55kg x 10
Cycle 5 62.5kg x 10 (in final week of Cycle 6, will be using 65kg tomorrow)
Deadlift:
Cycle 1 95kg x 6
Cycle 5 107.5kg x 5 (in final week of Cycle 6, will be using 110kg day 3)
OHP:
Cycle 1 37.5kg x 8
Cycle 5 42.5kg x 9 (in final week of Cycle 6, will be using 45kg day 4)
Im definitely adding mass, and feel really good (except for week one, day three, every cycle
)
I feel like I am now working around my max and so its getting hard but I do see progress.
Its quite nice to compare the numbers now, I havent really looked before.0 -
Does anyone else have a spreadsheet version that only has squats main on days 1 and 3, no deadlifts main? I've tried editing it to swap squat and deads on day 3 and it just *kitten* up the formatting. I'm not very Excel literate and it's a little frustrating.0
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amyinthetardis1231 wrote: »Does anyone else have a spreadsheet version that only has squats main on days 1 and 3, no deadlifts main? I've tried editing it to swap squat and deads on day 3 and it just *kitten* up the formatting. I'm not very Excel literate and it's a little frustrating.
Yes. During week one, Day 1 has SQ 531 and DL 3x8 and Day 3 has SQ 531 and DL 3x10.0 -
amyinthetardis1231 wrote: »Does anyone else have a spreadsheet version that only has squats main on days 1 and 3, no deadlifts main? I've tried editing it to swap squat and deads on day 3 and it just *kitten* up the formatting. I'm not very Excel literate and it's a little frustrating.
Yes. During week one, Day 1 has SQ 531 and DL 3x8 and Day 3 has SQ 531 and DL 3x10.
Yes! I have the same pattern (squats undulating, deads always low weight higher reps) for every week.0 -
amyinthetardis1231 wrote: »Does anyone else have a spreadsheet version that only has squats main on days 1 and 3, no deadlifts main? I've tried editing it to swap squat and deads on day 3 and it just *kitten* up the formatting. I'm not very Excel literate and it's a little frustrating.
I see what I did. I will change it and replace the current file. But you should be able to type over the words and it should change everything.0 -
amyinthetardis1231 wrote: »Does anyone else have a spreadsheet version that only has squats main on days 1 and 3, no deadlifts main? I've tried editing it to swap squat and deads on day 3 and it just *kitten* up the formatting. I'm not very Excel literate and it's a little frustrating.
I see what I did. I will change it and replace the current file. But you should be able to type over the words and it should change everything.
Thank you! I tried just typing over the words in the top cells where it says squats and deadlifts and it created errors in several other cells. I'm Excel illiterate so I'm afraid to try any other changes and totally screw it up.0 -
amyinthetardis1231 wrote: »amyinthetardis1231 wrote: »Does anyone else have a spreadsheet version that only has squats main on days 1 and 3, no deadlifts main? I've tried editing it to swap squat and deads on day 3 and it just *kitten* up the formatting. I'm not very Excel literate and it's a little frustrating.
I see what I did. I will change it and replace the current file. But you should be able to type over the words and it should change everything.
Thank you! I tried just typing over the words in the top cells where it says squats and deadlifts and it created errors in several other cells. I'm Excel illiterate so I'm afraid to try any other changes and totally screw it up.
If you have any other questions, just let me know. Sorry it took so long. And most people, unless they are excel nerds, wouldnt know why it failed. It failed because the difference between " Squat vs Squats". Since I didn't use a wildcard to incorporate partial words, if you don't use an exact match, it would fail.0 -
Thank you so much!0
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Just finished using the spreadsheet and wanted to THANK both of you, @SideSteel & @psuLemon , for putting it together!!!
Before I start a new spreadsheet wanted to touch base and see if you've made any updates?0 -
Just finished using the spreadsheet and wanted to THANK both of you, @SideSteel & @psuLemon , for putting it together!!!
Before I start a new spreadsheet wanted to touch base and see if you've made any updates?
I haven't. With my new job, I have been crazy busy and even barely have time to spend on the forums.0 -
Just want to double check before I download it again. No worries!
Best of luck, hope your little one is well.0 -
How awesome! CONGRATS!!!0
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Yay, Lemon!1
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