Tail of the 5/3/1 program

Discussion in 'Fitness & Nutrition' started by KetchupKing, Feb 20, 2010.

Thread Status:
Not open for further replies.
  1. KetchupKing

    KetchupKing New Member

    Joined:
    Sep 22, 2003
    Messages:
    29,076
    Likes Received:
    0
    Location:
    Fobulous
    What do you guys do at the end of the cycle? Do you just deload and start the next cycle based upon calculated maxes from the 4th week, or do you guys actually take a day or so to go for a 1rep max?

    For the first cycle, he asks you to take 10% off your 1rep max. Do you do this for the 2nd or later weeks too?
     
  2. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

    Joined:
    Jun 4, 2000
    Messages:
    64,976
    Likes Received:
    671
    did you even read the book?
     
  3. HorseDick

    HorseDick Active Member

    Joined:
    Oct 1, 2005
    Messages:
    4,586
    Likes Received:
    5
    Location:
    FL
    did you even read the book?
     
  4. miek

    miek New Member

    Joined:
    Sep 11, 2005
    Messages:
    9,055
    Likes Received:
    0
    Location:
    Wpg, MB
    did you even read the book?
     
  5. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

    Joined:
    Oct 4, 2001
    Messages:
    70,961
    Likes Received:
    35
    Location:
    VABeach
    did you even read the book?
     
  6. KetchupKing

    KetchupKing New Member

    Joined:
    Sep 22, 2003
    Messages:
    29,076
    Likes Received:
    0
    Location:
    Fobulous
  7. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

    Joined:
    Jun 4, 2000
    Messages:
    64,976
    Likes Received:
    671
    for the second cycle you add 5 lbs (bench press & SOHP) and 10 lbs (squat & deadlift) to the training max. (Training max being the 90% figure of your 1RM.)
     
  8. KetchupKing

    KetchupKing New Member

    Joined:
    Sep 22, 2003
    Messages:
    29,076
    Likes Received:
    0
    Location:
    Fobulous
    :coold:
     
  9. thaore0

    thaore0 New Member

    Joined:
    Nov 28, 2007
    Messages:
    352
    Likes Received:
    0
    Cliffs on book?

    I've only found variations...
     
  10. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

    Joined:
    Oct 4, 2001
    Messages:
    70,961
    Likes Received:
    35
    Location:
    VABeach
    althogh i'm not sure but i think week 1 you're also supposed to go for as many reps on the last set. i gotta check the book.
     
  11. Bacchus

    Bacchus Skinny Guy

    Joined:
    Mar 18, 2009
    Messages:
    6,285
    Likes Received:
    0
    Location:
    T.dot

    ive been going as many reps as possible on the last set every week but the fourth

    :dunno:
     
  12. MaineSucks

    MaineSucks OT Supporter

    Joined:
    Jan 5, 2005
    Messages:
    39,645
    Likes Received:
    7
    Location:
    954
    Yes, you can go for broke on the last set of the first week, its what the book says. A lot of people at EFS on the 5/3/1 routine cap the first week at 5 reps because the percentage is low and you can usually get a lot of reps out of it.

    Its up to you.
     
  13. knight42

    knight42 OT Supporter

    Joined:
    Jan 8, 2006
    Messages:
    319
    Likes Received:
    0
  14. forum95

    forum95 Come see bout us OT Supporter

    Joined:
    Aug 16, 2004
    Messages:
    33,342
    Likes Received:
    343
    Location:
    SQUATSDALE, AZ
    shit I didnt know about the cap shit, fuck I went and did an 18 reps deadlift set (based on the %) and semi-injured my back :wtc: FFFFFUUUUUUUUUUUUUUUUUUUUUuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuu
     
  15. Sylva

    Sylva New Member

    Joined:
    Jul 12, 2005
    Messages:
    5,974
    Likes Received:
    0
    You really need something set in stone to tell you not to do 18 reps on the deadlift. :rofl:
     
  16. forum95

    forum95 Come see bout us OT Supporter

    Joined:
    Aug 16, 2004
    Messages:
    33,342
    Likes Received:
    343
    Location:
    SQUATSDALE, AZ
    :bash:
     
  17. KetchupKing

    KetchupKing New Member

    Joined:
    Sep 22, 2003
    Messages:
    29,076
    Likes Received:
    0
    Location:
    Fobulous
    damn i just realized how ridiculous this 5lb/10max increase is. At this rate I'll be repping 10s until the end of summer. Fuuu--
    I think I might as well just start week one all over with a new 90%rep max.
     
  18. MaineSucks

    MaineSucks OT Supporter

    Joined:
    Jan 5, 2005
    Messages:
    39,645
    Likes Received:
    7
    Location:
    954
    Jesus. The 5lb/10lb increase makes you stronger. You don't need to work at 100% weight to increase your actual 1 rep max. No one actually cares about 1 rep max unless you're a powerlifter. Moving big weight for reps means you're STRONG and this routine will make you STRONG.

    If you start maxing 205 for 5 on squat and 6 months later you are repping 225 for 8 you have made a significant increase in strength.

    If you think this routine is stupid or you think you should increase your numbers so that you are working with more weight you need to check your ego in a big way. This routine is almost guaranteed progress year after year. When you hit a plateau, you drop the weight again and start over, then you break through the plateau.

    If you aren't willing to follow it by the book and you feel like modifying it on your own... don't ask for help in 3 months when your lifts aren't going anywhere. The only people who come back and say "this routine doesn't work" are people who aren't willing to follow it to a T. Follow exactly what Jim says in the book and you will add muscle and increase your strength. This is a routine you can stay on for a long long time. Not some flash in the plan FLEX routine that promises to add 40lbs to your bench in a month and 3" to your arms in 6 weeks.

    Do it or don't... I really don't give a fuck. Just don't come back and say this routine sucks if you won't actually follow it.
     
  19. filho do deus

    filho do deus New Member

    Joined:
    Feb 9, 2009
    Messages:
    649
    Likes Received:
    0
    why dont you go to failure?
     
  20. Blade

    Blade Time to swolercize

    Joined:
    Oct 21, 2002
    Messages:
    14,736
    Likes Received:
    0
    Location:
    Murfreesboro, TN Rep: ★
    try going to failure for 3 weeks and let us know how you feel.
     
  21. Blade

    Blade Time to swolercize

    Joined:
    Oct 21, 2002
    Messages:
    14,736
    Likes Received:
    0
    Location:
    Murfreesboro, TN Rep: ★
    5/3/1 is probably the best "routine" out. You will get strong if you follow it. Its that simple
     
  22. kit99bar

    kit99bar USPA Class 2, weak, old man!

    Joined:
    Jul 18, 2001
    Messages:
    9,166
    Likes Received:
    9
    You did not read the book! Jim explains your original question (page 27) and this question (page 25)


     
  23. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

    Joined:
    Jun 4, 2000
    Messages:
    64,976
    Likes Received:
    671
    i think the deload percentages are too low if you're not an advanced lifter
     
  24. Bad Karma

    Bad Karma Active Member

    Joined:
    Jul 18, 2005
    Messages:
    5,162
    Likes Received:
    0
    Progress Slowly
    This goes hand in hand with starting light. Slow progress might not get you the best rewards today, but it will tomorrow. The longer you can progress, even if it’s by one rep or 2.5 pounds, the more it means that you’re actually making progress. People always scoff when I want their bench to go up by 20-25 pounds their first year. They want the program that will put 40 pounds on their bench in 8 weeks. When they say this, I ask them how much their bench went up in the last year, and they hang their heads in shame. I can’t understand why someone wouldn’t want progress – even it’s just 5 pounds. It’s better than nothing. It’s progress.
    The game of lifting isn’t an 8-week pursuit. It doesn’t last as long as your latest program does. Rather, it’s a lifetime pursuit. If you understand this, then progressing slowly isn’t a big deal. In fact, this can be a huge weight lifted off your back. Now you can focus on getting those 5 extra pounds rather than 50.
    It’s always been one of my goals to standing press 300 pounds. In the summer of 2008, I did just that. When someone asked me what my next goal was, my response was simple: “305 pounds.” If you bench press 225 pounds and want to get 275, you have to bench 230 first.
     
  25. Sylva

    Sylva New Member

    Joined:
    Jul 12, 2005
    Messages:
    5,974
    Likes Received:
    0
    Its never caused me a problem on my deads. Howev er that is the only current exercise I use the 5/3/1 template for
     
Thread Status:
Not open for further replies.

Share This Page