Periodization within 5/3/1
tomcornhole
Posts: 1,084 Member
I just finished reading Mark Rippetoe's book Practical Programming for Strength Training. I found the Texas Method fascinating. Mon = volume = upset homeostasis to induce change. Wed = lower volume, moderate weight, Fri = work up to heavy singles. His thought is Fri is the most important day and Monday's work leads to Friday's success. I resonated with that except my body can't handle that load on a weekly basis.
But that got me thinking about 5/3/1. Maybe I could apply that volume, backoff, heavy day progression to 5/3/1.
5 week is a true kick butt, high volume week. Three worksets, joker sets, last set first, BBB and full accessories. Blow everything out day.
3 week is less volume: work sets only, 1 joker set, last set first and done. Light accessory if I have a trouble spot.
5/3/1 week is the work sets and then joker up to max singles, but not 1RM. Accessory work and done. Not high volume, high weight.
This follows the Texas Method but over 3 weeks vs 1 week.
I think this will greatly benefit me and allow me to progress faster. And, yes, I have learned my lesson that more is not more. Deloads are back in and 1RM work, well, haven't given that up just yet but I promised only on 5/3/1 week.
Whadya think?
Tom
But that got me thinking about 5/3/1. Maybe I could apply that volume, backoff, heavy day progression to 5/3/1.
5 week is a true kick butt, high volume week. Three worksets, joker sets, last set first, BBB and full accessories. Blow everything out day.
3 week is less volume: work sets only, 1 joker set, last set first and done. Light accessory if I have a trouble spot.
5/3/1 week is the work sets and then joker up to max singles, but not 1RM. Accessory work and done. Not high volume, high weight.
This follows the Texas Method but over 3 weeks vs 1 week.
I think this will greatly benefit me and allow me to progress faster. And, yes, I have learned my lesson that more is not more. Deloads are back in and 1RM work, well, haven't given that up just yet but I promised only on 5/3/1 week.
Whadya think?
Tom
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Replies
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I may be getting confused (it happens a lot) but did you not post about only being able to lift at the weekend due to your travel schedule?0
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That's me.0
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If you want to do 5/3/1 do 5/3/1 if you want to do the Texas method do the Texas method, programs are written in certain ways for a reason.
If you feel you aren't progressing fast enough, do a routine with a more aggressive linear overloading pattern.
Stop tinkering,
(just my own opinion disclaimer as usual)0 -
That's me.
Oh, I was confused as I thought you were saying to do the Texas Method but with 5/3/1 (which is pretty much therefore not either method anymore and I was confused as to how it would even work). I just realized that you were talking about changing the intensity weekly, not daily.
I agree with Hendrix. Stick with one program. You are trying to force another layer of periodization into a program that is already heavily periodized.0 -
Copy all. Wilco. Steady as she goes. Full speed ahead.0
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Locking for admin purposes. If you have anymore questions, you know the drill :happy:0
This discussion has been closed.