Wendler 531
coachjschroth
Posts: 25 Member
Anybody here on MFP doing Jim Wendlers 531 program? If so what cycle are you on? When did you start it? Like it? Hate it? Got any big lifts out of it? Share some progress stories! I'm currently on cycle 6 and have had tremendous results from the program. 365 squat, high bar, olympic. 255 bench and 455 deadlift, conventional. Definitely loving the program!
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I am doing it....I am on cycle 9 actually.
I started last September I believe.
I like it.
Not sure of the progress I would have to check the starting weights on my other phone.
I haven't been doing any accessory exercises tho in the last 4-5 cycles probably should start tho.
I have been making steady progress on all my lifts failed on bench on cycle 4 and today I am back up to where I had that failure so it should be interesting to see if I can get past 125x30 -
I am starting week 3 of my second cycle. I'm happy with my progress so far.
Do you all do the deload every 4 weeks? I have nly read the first book. For some reason I thought he changed the deload to the 6 week point after writing that book. I was considering following that model if I could find more info on it.0 -
I'm doing 5/3/1 for squats and deadlifts. I'm on 10-11ish cycle. I've gone from a 135lb to 220lb deadlift (which includes taking 6 weeks off from dl-ing) in that time. I'm still using 5x5 for bench and ohp. I was afraid to do a heavy single on both, but I am going to switch over to 5/3/1 on those soon. I'm ohp-ing 65lbs for reps and benching 90lbs for reps. It's probably time to switch.0
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Im on my 1st cycle second week of bbb and so far am loving it. Ive done 8 cycles of his 531 triumvirate previosuly and liked the results from that as well.0
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I am starting week 3 of my second cycle. I'm happy with my progress so far.
Do you all do the deload every 4 weeks? I have nly read the first book. For some reason I thought he changed the deload to the 6 week point after writing that book. I was considering following that model if I could find more info on it.
Im doing the 6 week deload as outlined in beyond 531. I'll throw joker sets in as well if im having a good day.0 -
OP that chick was watching you lift. Get used to that. It comes with the territory of lifting heavy weights.
I am on cycle 6 but what I have notice is that it is hard to maintain or increase lifts as my weight drops. I lost close to 20 pounds and my total is kind of the same for the big three as cycle one.
The accessories lifts I do is work on sticky points, partial reps and my grip strength. I don't see why I should do more since I am still in the cutting phase.0 -
foursirius wrote: »I am starting week 3 of my second cycle. I'm happy with my progress so far.
Do you all do the deload every 4 weeks? I have nly read the first book. For some reason I thought he changed the deload to the 6 week point after writing that book. I was considering following that model if I could find more info on it.
Im doing the 6 week deload as outlined in beyond 531. I'll throw joker sets in as well if im having a good day.
I think I'm going to switch to that. I don't feel like I need a deload at week 4. I figure I might as well try it once and if it doesn't go well I can always switch back.
If any of you do BBB, do you keep your work sets and 5x10 sets the same or swap them (e.g., squat work sets with 5x10 deadlifts, etc.)?0 -
foursirius wrote: »I am starting week 3 of my second cycle. I'm happy with my progress so far.
Do you all do the deload every 4 weeks? I have nly read the first book. For some reason I thought he changed the deload to the 6 week point after writing that book. I was considering following that model if I could find more info on it.
Im doing the 6 week deload as outlined in beyond 531. I'll throw joker sets in as well if im having a good day.
I think I'm going to switch to that. I don't feel like I need a deload at week 4. I figure I might as well try it once and if it doesn't go well I can always switch back.
If any of you do BBB, do you keep your work sets and 5x10 sets the same or swap them (e.g., squat work sets with 5x10 deadlifts, etc.)?
I run template 2 which swaps the 5x10 off the primary of the day.0 -
coachjschroth wrote: »Anybody here on MFP doing Jim Wendlers 531 program? If so what cycle are you on? When did you start it? Like it? Hate it? Got any big lifts out of it? Share some progress stories! I'm currently on cycle 6 and have had tremendous results from the program. 365 squat, high bar, olympic. 255 bench and 455 deadlift, conventional. Definitely loving the program!
I've been using Jim's principles for a little over 2 years now, great progress. Whatever you do, make sure you're using his most recent book "Beyond 5/3/1" or you're not getting the most out of Jim's system.0 -
It's the Chevy smallblock of the lifting world. Highly adaptable to just about anything. People use it for many purposes and have been doing so for quite some time. I've been using it for about a year and a half.0
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Also, that reminds me, now I need to get more bumper plates so I can max out the bar and make it look like I'm lifting crazy weight.0
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I must be progressing I got past the 125x3 today...easy peasy...might have been able to get 4 but no spotter today.0
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I am starting week 3 of my second cycle. I'm happy with my progress so far.
Do you all do the deload every 4 weeks? I have nly read the first book. For some reason I thought he changed the deload to the 6 week point after writing that book. I was considering following that model if I could find more info on it.
As previously mentioned, wendler gives the option of taking a deload after every 6th week. There is no problem keeping the deload at week 4 though. Personally, the more I adapt and get used the the program, the less deload I need to take. Now I really only take a deload when my lifts start to suffer and I become lethargic during a cycle. Or when I plan to do a "mock meet" and need to taper beforehand.0 -
yopeeps025 wrote: »OP that chick was watching you lift. Get used to that. It comes with the territory of lifting heavy weights.
I am on cycle 6 but what I have notice is that it is hard to maintain or increase lifts as my weight drops. I lost close to 20 pounds and my total is kind of the same for the big three as cycle one.
The accessories lifts I do is work on sticky points, partial reps and my grip strength. I don't see why I should do more since I am still in the cutting phase.
That's a good sign! If you've dropped 20 lbs and you total is still the same it means you've gotten stronger! My lifts haven't stalled too much yet and I'm down 10lbs. The deadlifts are becoming a bit hellish but squats and bench still move pretty fast. Even on the heaviest percentages.0 -
coachjschroth wrote: »yopeeps025 wrote: »OP that chick was watching you lift. Get used to that. It comes with the territory of lifting heavy weights.
I am on cycle 6 but what I have notice is that it is hard to maintain or increase lifts as my weight drops. I lost close to 20 pounds and my total is kind of the same for the big three as cycle one.
The accessories lifts I do is work on sticky points, partial reps and my grip strength. I don't see why I should do more since I am still in the cutting phase.
That's a good sign! If you've dropped 20 lbs and you total is still the same it means you've gotten stronger! My lifts haven't stalled too much yet and I'm down 10lbs. The deadlifts are becoming a bit hellish but squats and bench still move pretty fast. Even on the heaviest percentages.
I notice since I have been losing chest fat, My main goal, my bench is suffering but hey if I got to lose all my chest strength to get pecs I don't care.0 -
yopeeps025 wrote: »
I notice since I have been losing chest fat, My main goal, my bench is suffering but hey if I got to lose all my chest strength to get pecs I don't care.
Simple solution. Bigger triceps and bigger upper back. Those are the real powerhouses when it comes to a big bench0 -
I started this program today... I like how fast I can get in and out the gym.0
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I've been doing it for quite a while, now. Well, off and on. I had to kick my own *kitten* after getting off of it - I had made good strength gains with it, then got greedy. Wasted 6+ months on other programming that didn't work as well for me as 5/3/1.
Regarding deloads - I tried the 6-week then deload, but that didn't work well for me. Probably had something to do with me being on a cut, but I was toast in week 5. As such, I'm on the single cycle then deload. That works for me, especially seeing as how I'm 43 yo. I'm sure I don't recover as well as I did (would have) 10-20 years ago.0 -
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I am just starting this program after a few years of SL 5x5 I needed the change and I am totally digging the BBB aspect but a bit confused as to doing the 5x10 for the same lift or changing it up. Any input is appreciated.0
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GuitarJerry wrote: »I did it for a couple years. But, I can't stand all the math. It gets to be annoying with all the percentages. Now, I still lift the same way, but, just use more of a methodology where I lift to a certain rep range, if I hit that rep range for all 5 sets, I increase the weight 10 lbs on the next lift. I do this for a few cycles, then deload. Then back down the weight, and move up again the same way. If I can't hit the rep range for all 5 sets, I stay at that weight until I can. Or, after a deload, I drop it back and move up again.
Also, one other change, on my deload week, I don't do accessory exercises.
So, 531 is solid and it gave me a good foundation. But I did find some problems with it and I've made adjustments that work better for me.
I've been on this program about 2 years. I have everything plugged into an Excel sheet, and it rounds to nearest 5 lbs. After every cycle I add 5/10 lbs to ORM, and it spits out my numbers for the next cycle. I just print it out and keep it in my gym bag.
I don't deload often anymore. I used to deload every 4 weeks, but now only about once a quarter when my body feels tired.
This program does require patience. I have tried to skip a cycle and add too much weight - for me, it's always a bad idea. I need to be content with baby growth every month, and let my lifts grow at their own rate.0 -
I am just starting this program after a few years of SL 5x5 I needed the change and I am totally digging the BBB aspect but a bit confused as to doing the 5x10 for the same lift or changing it up. Any input is appreciated.
Do you mean using the "less boring" version where you would, say do your 531 sets of squats and then 5x10 on deadlifts vs 531 sets of squats plus 5x10 on deadlifts? Or do you mean switching up the type of squat/deadlift/press for the 5x10 sets?
I prefer the "less boring" version because I like getting to do each type of exercise twice a week. I have done both the same exercises for 531 sets and 5x10 sets and I've done different exercises (e.g., flat bench and flat bench vs flat bench and incline bench.) I don't really have a preference on that. Per the book, you can change it up so it's really up to you. Wendler has a post that lists assistance exercises for each.
In case you haven't already been there, the blackironbeast calculator can show a bunch of different variations and how they'd play out for you.0 -
I am just starting this program after a few years of SL 5x5 I needed the change and I am totally digging the BBB aspect but a bit confused as to doing the 5x10 for the same lift or changing it up. Any input is appreciated.
Do you mean using the "less boring" version where you would, say do your 531 sets of squats and then 5x10 on deadlifts vs 531 sets of squats plus 5x10 on deadlifts? Or do you mean switching up the type of squat/deadlift/press for the 5x10 sets?
I prefer the "less boring" version because I like getting to do each type of exercise twice a week. I have done both the same exercises for 531 sets and 5x10 sets and I've done different exercises (e.g., flat bench and flat bench vs flat bench and incline bench.) I don't really have a preference on that. Per the book, you can change it up so it's really up to you. Wendler has a post that lists assistance exercises for each.
In case you haven't already been there, the blackironbeast calculator can show a bunch of different variations and how they'd play out for you.
blackironbeast is awesome and let's you play with a lot of variables. Been using it since the beginning.
I've been running 531 on and off for a couple years now. Sometimes I switch back to SL5x5 for a reset especially if I'm running a slight cal surplus.
Currently on cycle 2 for this year. Plan on running it the rest of the year.
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I've been using it now for 3 "seasons" (the only meaningful lifting I do is during the winter when I'm not racing). While I prefer a bit more volume, I really like Jim's approach/mentality to lifting... and the flexibility of the program means I can tailor things however I need. The downside to that flexibility is that I can sometimes overthink things and get bogged down in details that don't really matter.
It always takes me a couple of cycles to get back to where I left off (this is mostly about technique and the mental side of heavy lifting, not actual strength), but I've seen slow and steady progress with the program.0 -
I did the same. I keep it in Google Drive and can access it from anywhere. I also built in formulas that, based on previous PRs, calculate reps needed in the current workout to set a new PR - gives me tangible goal to shoot for each day, which I respond better to rather than the more vague AMRAP.I have everything plugged into an Excel sheet, and it rounds to nearest 5 lbs. After every cycle I add 5/10 lbs to ORM, and it spits out my numbers for the next cycle. I just print it out and keep it in my gym bag.
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On cycle 9 now and just did 355 squat for 6 reps. I love the program for flexibility and efficiency. I am doing BBB but have slacked off the accessories due to time constraints . Need to get back to them soon.
I have a love/hate relationship with the AMRAP. I love seeing new rep maxes every week but sometimes the number of reps gets too high to beat the previous week. I have to sometimes just be satisfied with hitting a good solid number and wait for week 3 to max out.
I like that it allows me to compete with myself and yet have a bad day or week but still get just the working sets in and know I hit my targets.
Using the Wendlerized app on Android to track so no math needed.0 -
I'm on my 4th cycle. Getting close to a 200 lb bench, 300 lbs squat, and 350 lb deadlift.0
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