Quick 5-3-1 question

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[ARCHIVED THREAD] - Quick 5-3-1 question

Posted: 1/31/2017 1:44:00 PM EDT

Hey guys,
I am now experimenting with Wendler's 5-3-1, I know, after disparaging it several months ago. I feel the need to "change up" my routine every once in a while.

Based off this:
https://www.t-nation.com/workouts/531-how-to-build-pure-strength

For week 3, you should be doing 3 sets of 5 reps, than a 3-rep set, then a 1+ rep set. That seems a bit excessive to me. Wouldn't doing 3 x 5 @ 75% "sap" your strength for the final 1+ AMAP set at 95%?
I interpreted that week 3 program as simply 5, 3, 1. But maybe that is wrong. What do you think?

Posted: 1/31/2017 2:44:27 PM EDT

[#1]

did you buy the book?

Posted: 1/31/2017 3:56:48 PM EDT

[#2]

Quote History

Quoted:
did you buy the book?

View Quote

No.

Posted: 1/31/2017 4:50:45 PM EDT

[#3]

Quote History

Quoted:

No.

View Quote

You should.

Third week is 1x5, 1x3, 1x Go to Town

Or at least use an app like black iron.

Posted: 2/1/2017 12:30:22 AM EDT

[#4]

3x5 @ 75 shouldn't be so much work that you can't crush 10+ reps on week 3 of your first 5/3/1 cycle ever. If it is then you probably should relook your training max.

Posted: 2/1/2017 1:35:11 AM EDT

[#5]

Dafuq is going on here?

Week 3
1 SET x 5 Reps @ 75%
1 Set x 3 Reps @ 85%
1 Set x Knock yourself the fuck out @ 95%

Posted: 2/1/2017 6:59:30 AM EDT

[#6]

Here's the book plus other stuff

$87 bucks. The arfcom way

Posted: 2/3/2017 2:06:35 PM EDT

[#7]

That's actually not a bad deal for all the stuff you get. His website is awesome too.

Posted: 2/3/2017 3:04:04 PM EDT

[#8]

+1 on buying the book (Kindle is like $10) and getting an app. I use an app called Big Lifts 2 that I think was free. Sets up your cycle, calculates reps for PRs, even does the barbell math for you.

Posted: 2/5/2017 4:33:36 PM EDT

[#9]

Free downloadable spreadsheet

Posted: 2/7/2017 12:23:58 PM EDT

[#10]

I use the vandersoft app.
My calculated 3 lift total went from about 745 last July to 910 currently.

Posted: 2/7/2017 8:04:10 PM EDT

[#11]

Quote History

Quoted:
I use the vandersoft app.
My calculated 3 lift total went from about 745 last July to 910 currently.

View Quote

I use vandersoft as well. Good app. I'm only on my second cycle so no real data as of yet on my lift progression.

Posted: 2/19/2017 8:12:42 AM EDT

[#12]

Quote History

Quoted:

You should.

Third week is 1x5, 1x3, 1x Go to Town

Or at least use an app like black iron.

View Quote

No black iron in the apple App Store

Can you post a link to the app?

Posted: 2/19/2017 1:37:26 PM EDT

[#13]

Never used the app myself, I used to just print off a new calculator every week.

http://blackironbeast.com/5/3/1/calculator

Posted: 2/20/2017 12:49:56 PM EDT

[#14]

I made a pretty slick spreadsheet to do the calculations. I should still probably get the book.

Posted: 2/22/2017 7:40:17 PM EDT

[#15]

GET THE BOOK

Sweet jeebus. It's more than just a handful of numbers and totally worth the $20 or whatever it is now.

Posted: 2/22/2017 7:41:17 PM EDT

[#16]

Also, there is a multiple hundred page thread full of dudes that do or have done the program. Don't be scared.

[ARCHIVED THREAD] - Quick 5-3-1 question

General » Fitness

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