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Beyond 5/3/1
- Thread starter Brick
- Start date
Yeah I agree with this. Definitely worth the price. Some cool new approaches to 5/3/1.
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WarbyD
Cant Squat Kunce
Agreed - I don't regret the purchase
Really?? The first couple of 531 books almost seemed like the same one.
Yeah I really like it. Much better than the other books IMO. All pretty obvious stuff I suppose, but great twists on the original program.
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Y
yard_ape
Guest
I don't have access so haven't read it but like the look of some of the templates on blackironbeast.com - 5/3/1 Calculator
One question i have for guys that have read it is with the BBB 3 month challenge it has the normal 5/3/1 set, so military press on day 1, and then you hit 2 sets of 5 for bench and then 5 sets of 10. Are the sets of 5 warmup or max?
Thanks,
One question i have for guys that have read it is with the BBB 3 month challenge it has the normal 5/3/1 set, so military press on day 1, and then you hit 2 sets of 5 for bench and then 5 sets of 10. Are the sets of 5 warmup or max?
Thanks,
Big Mick
"2014 - Kunce of the year"
I think you are confused.
Read here:
http://www.t-nation.com/free_online_...onth_challenge
http://www.t-nation.com/free_online_..._pure_strength
Read here:
http://www.t-nation.com/free_online_...onth_challenge
http://www.t-nation.com/free_online_..._pure_strength
WarbyD
Cant Squat Kunce
^ what mick said...
With BBB, your workout would be (on the 3rd week of a cycle - percentages might not be correct, dont have the book handy)
5x 65%
3x 75%
1+ x 85%
5x10x 50%
You have the choice of either doing the 5x10 with the same exercise as your work sets ie if benching they are all bench, or you can switch up your bbb days so for example on monday you might do bench for your main sets and ohp for your BBB sets (at 50% of your ohp training max) and then on wednesday you would do ohp work sets ans BBB bench as assistance..
clear as mud?
With BBB, your workout would be (on the 3rd week of a cycle - percentages might not be correct, dont have the book handy)
5x 65%
3x 75%
1+ x 85%
5x10x 50%
You have the choice of either doing the 5x10 with the same exercise as your work sets ie if benching they are all bench, or you can switch up your bbb days so for example on monday you might do bench for your main sets and ohp for your BBB sets (at 50% of your ohp training max) and then on wednesday you would do ohp work sets ans BBB bench as assistance..
clear as mud?
Y
yard_ape
Guest
Thanks Gents,
Yep, clear as mud. No not really when you put it like that the sets in the middle are just warm up sets to the 5x10. I do like this option rather than just doing an entire squat or DL day.
My lifts have stalled and I want to try a low volume program like this and see how it goes, so watch this space.
Yep, clear as mud. No not really when you put it like that the sets in the middle are just warm up sets to the 5x10. I do like this option rather than just doing an entire squat or DL day.
My lifts have stalled and I want to try a low volume program like this and see how it goes, so watch this space.
5/3/1 is very slow moving mate, I wouldn't be giving it a go unless you are prepared to spend 9-12 to start seeing big jumps in weight. Takes 2-3 cycles just to get up to true 1rm working weight IIRC.
Agree. I didn't like it. It took months just to get back to original strength levels. Then after that didn't get very good strength increases for the time I was on it.
Y
yard_ape
Guest
Yes i can see by printing out the first 2 cycles that it is very slow. That is fine because it will give me time to really nail my form and maybe get some coaching. I also need to work on my explosive speed - especially on the dead lift.
I thought the 90% weight was to kill off the cyber weights that people quote they pulled once in their imagination on the perfect day. I think I've set my weights fairly well coming off a higher volume and have known maxes that are just before failure. I have also seen where people on week 3, if they are feeling strong, don't go for the max reps on the final 5/3/1 set but do some single maxes to see where they are at which seems a great option to me.
Cheers for the feed back.
I
IronCrusade
Guest
Did the original 5/3/1 for about a year then went to a push/pull/legs routine but now back on the Wendler again with the new edition out. I found when I hit a strength plateau I was doing way to much accessory work, cut back on it an I was back to getting stronger again. I generally do around 20-25 sets total per workout. Joker and first set last from beyond Wendler is awesome!