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crawpapa
Posts: 156 Member
I have been following 5/3/1 for exactly three months. How do I know? Because I just completed the 5/3/1 BBB 3-month challenge and made some HUGE gains! My previous max for overhead press was 135 x 1; after the challenge was 150 x 3! That might not be a huge number to some people, but 135lbs was a sticking point for me, and 5/3/1 helped me get through that plateau. I would love to hear about any of your success stories, or just a basic intro.
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I am on my 7th cycle currently (I did a reset after the first 3 cycles, as I think I started out a little too heavy). Really loving it. I'm literally at the strongest I've been in my life, and this is all while in a calorie deficit no less. Can't wait to see the gains once I start eating at maintenance or above!0
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In.
I ran about 6-7 months of 5/3/1 from November of last year until sometime this year.
Doing 5x5 at the moment but I'll be back to 5/3/1 again I'm sure. I loved it and it really helped my deads.0 -
I don't normally post, but I am currently into my second cycle of 5/3/1 and it is making me feel like a beast. I like the focus on one big lift for the day. I did 5x5 on and off for most of last year but as the weights increased I started running out of time at the gym since I go at lunch. Anyway I wish the best of luck to everyone here.0
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I'm still getting lifts up on SS but will be switching to 5/3/1 in a couple months or so0
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I'm still getting lifts up on SS but will be switching to 5/3/1 in a couple months or so
This is a great path to take. Definitely milk SS for all you can.0 -
I ran about 6 cycles of 5/3/1 and it taught me a hell of a lot about programming. I think im probably not strong enough to be doing 5/3/1 but i like the discipline and general philosophy of it. I will probably switch to Texas or Madcow as i think i can make better gains on it. But i will definately come back to 5/3/1 when im a bit more advanced and this will be a good group to mooch around in0
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I ran about 6 cycles of 5/3/1 and it taught me a hell of a lot about programming. I think im probably not strong enough to be doing 5/3/1 but i like the discipline and general philosophy of it. I will probably switch to Texas or Madcow as i think i can make better gains on it. But i will definately come back to 5/3/1 when im a bit more advanced and this will be a good group to mooch around in
At the least I'd 5x5 for a 9 week block with Madcows. Then reset numbers and come back to 5/3/1.
The squatting frequency made me so comfortable under heavy weight.0 -
The CONSTANT squatting is why I switched from Starting Strength to 5/3/1.....I made some great gains with SS, but it was just SO redundant, and my legs needed a bigger break than one day.0
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Hey,
i just finished my second cycle of 5/3/1 and I had some pretty impressive gains, 13% increase on my dead lift, 8% increase on my bench, 6% on my squat and 11% on my OHP.0 -
Sounds like you hit a good stride....I am still having fun with the accessory work, and will move things around at the last minute, but keep the main lift as is.0
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I am only on my first mesocycle week two. Bench is seeming easier than when I stalled on upper body lifts during stronglift programme previously. Cannot wait to lift more on the overhead press which stumps a lot of women early on. I am missing the barbell rows a bit though (although doing heavy single arm dumbell rows instead for assistance)0
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I am only on my first mesocycle week two. Bench is seeming easier than when I stalled on upper body lifts during stronglift programme previously. Cannot wait to lift more on the overhead press which stumps a lot of women early on. I am missing the barbell rows a bit though (although doing heavy single arm dumbell rows instead for assistance)
Why can't you do BB rows?0 -
I can and I lift 70kg...they aren't included in the main lifts in Wendler's programme though, that is what I meant. Might keep them in, but work them the same way the other four lifts are worked.0
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Well you could pic any additional lifts to do. I haven't read the book yet to make sure it makes sense, but I plan to run BBB and have a day of
Bench 5/3/1
DB OHP BBB
BB Rows 5/3/1
Chinups
and then
OHP 5/3/1
Inc DB press BBB
DB rows
Pullups0 -
so you are going to be doing 5/3/1 of TWO main lifts in one day? The Bench and then Rows? Seems like that would be lot for 5/3/1, but not overly so if using the rows as an accessory lift. I don't think I would want to tackle two 5/3/1 lifts in one day. Let us know how it works out.0
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so you are going to be doing 5/3/1 of TWO main lifts in one day? The Bench and then Rows? Seems like that would be lot for 5/3/1, but not overly so if using the rows as an accessory lift. I don't think I would want to tackle two 5/3/1 lifts in one day. Let us know how it works out.
Yeah it doesn't really treat rows as a main lift so the only option is to do that or add a 5th day which i dont want to do. There is a 3 day template that has two of the main lifts done 5/3/1 style on one day. I think it is bench and ohp but haven't seen it in awhile. I am still not sure it will be harder than PRing 5 rep sets of squats, bench, and deadlift or squats, ohp and power cleans all in one day three days per week every week minus stalls\resets0 -
I do two of the 5/3/1 lifts in one day and with time left over I still do pull ups, one arm rows, etc...my bench has increased after a major stall doing stronglifts...yay!0
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I've also worked the barbell rows into the programme. Haven't lost any strength, so big smiles here!0
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I'm trying to re-energize this forum, and hope you all contribute. I've recently re-started my journey after finishing my Master's degree, which ate all my time, and I saw a huge decline in energy and strength, as well as an increase in my waist....not a good combination. So I just finished my first cycle of 5/3/1 doing ONLY the main lifts, with first-set-last, to get myself back into the lifting. With the first deload coming up, I will start again with the assistance lifts using triumvirate, which seems to work best for me. I can't imagine doing the BBB assistance. Hope everyone is still lifting heavy weights crazily!0
