Saturday, January 1, 2011

Running your 5/3/1 template

I have yet to figure out why so many people have trouble with a template that is so easy and straight forward as Jim's 5/3/1.

Yes there are a lot of ways you can run the template, but the core philosophy of it is straight forward and simple.  

I already outlined how I am running it in another article, however here as some other things you can apply to the 5/3/1/ template...

Running the ladder - 

This is one of the things I do in my template.  Basically you end up running up and down the 5/3/1 percentage ladder.  So you do 5 total sets.

65%x5
75%x5
85%x5
75%x5
65%x5

This is what I do on the weeks that I am just getting the reps in.  So I end up doing the 5 total sets for some extra volume.  As noted before, if you have programmed correctly, you could have the flu, as I did a few weeks ago, and still get all of these sets and reps in.  If you can't, you probably went too heavy.

Strip sets -

Strip sets are a tried and true intensity technique for building mass.  So one of the ways you can use the 5/3/1 ladder in order to do them is to run up the ladder to the top set then immediately do two strip sets with the previous weights.


65%x5
75%x5
85%xmax reps strip -> 75%xmax reps -> 65%xmax reps

This would take a serious toll if it were squats or deads, so what I would describe as "max reps" is really leaving a rep or two in the tank.  For bench and overheads obviously it would not be as tough.  I would suggest running this for 1 lift per cycle and then come back to it on the next cycle and run the ladder for a few weeks, then push the top set to see if you can hit a rep PR.

Back offs and change ups -

This one is a classic and fave of mine for pressing.  Simply get the reps in all the way to the top set.  Then use the previous weight and go all out for a back off.  Another thing to do after that is to use the very first weight used in the ladder, but switch it off to a different movement.  

For example...

Bench Press - 
65% x 5
75% x 5
85% x 5
75% x max reps (back off)
Wide or Close Grip Bench Press - 65% x max reps 

Squats - 
65% x 5
75% x 5
85% x 5
75% x max reps (back off)
Pause Squats - 65% x 5


Deadlifts -

65% x 5
75% x 5
85% x 5
75% x max reps
Stiff Legs - 65% x max reps

Military - 
65% x 5
75% x 5
85% x 5
75% x max reps
Standing PBN - 65% x max reps

Notes - The most important part about any programming is to be smart, and not overestimate what you are capable of.  This is why so many programs fail.  Guys want to add 50 pounds to their squat, dead, bench, etc in 30 days and fail to see the big picture, which is made up of patience and consistency.  Undershoot your max in your programming and then reap the rewards of a higher one down the line because you were smart.



8 comments:

  1. Paul,

    The 5/3/1 is such a great way to increase strength and size with your main lifts. What are your thoughts about using 5/3/1 with other lifts such as BB Rows, or Lunges, etc? Amazing posting as always!

    ReplyDelete
  2. It's just programming progression so you can use any lift with it. Just be mindful of what you are programming. Is there a need for 5/3/1 for reverse curls for example? or calf raises? I don't think so.

    ReplyDelete
  3. Paul,

    Have to say thanks to your 5/3/1 ideas, today I went to the gym did my foam rolling and mobility warm up. I then proceeded to work Military Press using 5/3/1 but instead of going all out on the top set I tried your back off and change idea. I supersetted chins with my 5/3/1 military press and 30 minutes later I am completely worn out. My training partner is still at the gym and I left after two exercises and getting something accomplished.
    Ideas and workouts like these make me realize that all those years of 5-6 excercises and high volume were a waste of my time! Thanks man!

    P.S. When are you going to write a book? You ideas are the best on the net for Raw lifters.

    ReplyDelete
  4. When I can find time.

    - always busy!

    ReplyDelete
  5. Paul,

    You obviously like 5/3/1 for strength, what are your thoughts on using the 5/3/1 and the Boring But Big template for strength and size? I am concerned about using 50% of my training max to get bigger.

    -Ace

    ReplyDelete
  6. Strength is really a combination of big eating combined with getting stronger or, as BBB does, using volume for it.

    If you have never run the BBB template, do so, eat good, and see what happens. I promise you will be sore as shit. Just keep your rest periods to a minimum between sets.

    ReplyDelete
  7. Sounds good Paul, thanks.

    Probably gonna use something in the 60-30 second range for rests.

    ReplyDelete
  8. Jim Wendler's 5-3-1 program is not for 5 sets, but for 3 sets. And each week, you have to try different percentage. I don't even know how you get this idea about 5-3-1 program. Also, strip sets are designed for increasing muscle endurance and you have to do many reps like more than 50 reps until you lift only a bar without plates.

    ReplyDelete