^ Yup. That site is great and basically takes all the work out of it. Punch in your numbers and hit print. You have a full wave of 531 written out for you, detailed.
Jersey Animals
"In the end, we're all just chalk lines on the concrete, drawn, only to be washed away. For the time that I've been given, I am what I am."
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Originally Posted by JohnGreavesIII
I think you should go with 5/3/1 and not because 5x5 isn't a good program. It works for a lot of people. However, I think 5/3/1 is easier to adjust to your needs from day to day (i.e. the I ain't doing Jack Shit template for when you've got a lot going on that day).
The biggest reason is you need to get started with training not agonizing over what is the optimal program for you. Since you've got experience with 5/3/1, you should be able to jump in and get acclimated pretty quickly. As for your PRs, it's been a while since I've done 5/3/1 but can't you just do an estimated 1RM for each of the lifts your first week and then use that? That's what I did when I started. Week one I worked up to something reasonably heavy and repped out, then used an online calculator and used that as my 1RM. Remember, you retest every three weeks when you AMRAP anyway and your strength levels are going to change drastically once your body becomes more efficient at the movements again.
So. Yeah. 5/3/1.
as a nice bonus I think that blackironbeast.com has a pre written template complete with assistance work for most of the 5/3/1 workouts, all you have to do is punch in the results of your test day and it does the rest.
Yep, I am going to do that. I didn't want to guess at a 1RM thus the reason why I wanted to do 5 x 5 for a couple of weeks. I plan to do 5/3/1 next week. I did the BBB last time I did it but I tend to get carried away with accessories so I have to limit that just a little. I want to get stronger with a little bit of mass.
I've never done the 5x5 program, although I have used a 5x5 rep format for squatting and benching.
I trained with 5/3/1 for a little over a year, and it was a great workout. I used the Big But Boring template for accessory work, along with Jim Wendler's recommendations to do lots of chin ups and saw all my lifts improve. I liked how it gave me a clear cut plan for the day, and before every workout, I had a rep goal for the big work set. If I exceeded the rep goal, it was a major victory for me every time I hit the gym.
I may even return to this program some day. I cannot recommend it enough.
If you choose to follow this plan, you'll get stronger, bigger and fitter, especially if you focus on the conditioning work as laid out by Mr. Wendler.
Tip: be realistic about setting your training max, and take your time through the program and you will then see consistent gains. It starts slow, but as you go through a few cycles, you'll see some magic.
Can't emphasize your final part enough ^. 5/3/1 needs to be run long term. Not just a wave or two. I always ran it for a few cycles and switched to something else. This offseason, since November, I've been running it 100% and I'll go on record to say that it's been the best offseason ever, strength wise. And I'm right at my strongest ever. This is after roughly 5-6 waves run.
Jersey Animals
"In the end, we're all just chalk lines on the concrete, drawn, only to be washed away. For the time that I've been given, I am what I am."
Olathe, KS. Member of 1-0-7 Barbell and G5K. Currently training in my garage.
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conjugate gets a thumbs up from me, mainly because I like the variety in the lifts in those programs. always hitting PR's somewhere along the line because it has been 6-8 weeks since you last did a lift and you have been training and getting stronger in the mean time. Very motivating for me.
But i've never done the other programs explicitly as stated but I know others who have and have gotten strong. Just about every program will work if its done right, otherwise people wouldn't be talking about them and suggesting them. So pick one you think you will like (or at least stick with) and then when you feel like you are stalling out or training is getting boring, change to a different one or just mix it up.
Last meet: 539/330/623//1493 @ 220: USPA Sunflower State Games 7/15/17 (Classic Raw)
Next meet: December 2017 - USPA in KC, MO - 1540 @ 220 or 198. Kansas City ABC
Central Florida. Got a half rack and a power rack at home.
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Originally Posted by tzone
I've never done the 5x5 program, although I have used a 5x5 rep format for squatting and benching.
I trained with 5/3/1 for a little over a year, and it was a great workout. I used the Big But Boring template for accessory work, along with Jim Wendler's recommendations to do lots of chin ups and saw all my lifts improve. I liked how it gave me a clear cut plan for the day, and before every workout, I had a rep goal for the big work set. If I exceeded the rep goal, it was a major victory for me every time I hit the gym.
I may even return to this program some day. I cannot recommend it enough.
If you choose to follow this plan, you'll get stronger, bigger and fitter, especially if you focus on the conditioning work as laid out by Mr. Wendler.
Tip: be realistic about setting your training max, and take your time through the program and you will then see consistent gains. It starts slow, but as you go through a few cycles, you'll see some magic.
There is alot of volume on the BBB. How does that make you stronger? Usually it puffs up the muscle and maybe some endurance but it doesn't make one stronger.
There is alot of volume on the BBB. How does that make you stronger? Usually it puffs up the muscle and maybe some endurance but it doesn't make one stronger.
When I did BBB, I used 70-80% of my TM and did 5 sets of 3. I'd do my regular SQ protocol and my BBB would be a partial deadlift movement; block pulls for example. I felt hitting the main SQ followed by hard work with a partial dead attribute to some strength.
Jersey Animals
"In the end, we're all just chalk lines on the concrete, drawn, only to be washed away. For the time that I've been given, I am what I am."
Central Florida. Got a half rack and a power rack at home.
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Posts
711
Originally Posted by Aggression
When I did BBB, I used 70-80% of my TM and did 5 sets of 3. I'd do my regular SQ protocol and my BBB would be a partial deadlift movement; block pulls for example. I felt hitting the main SQ followed by hard work with a partial dead attribute to some strength.
In other words you are taking BBB and adapting it to lower reps.
In other words you are taking BBB and adapting it to lower reps.
BBB can be adjusted, as per written in his Beyond 5/3/1 book. He gives you multiple adjustments. 5x10 with 50%, lowering the reps and upping the % all the way to 5x3 with ~80%. Personally, I don't see a point in doing 5x10 with 50% TM. I don't see that contributing to strength gains. So I upped it. We will see if it pays off come meet day.
Jersey Animals
"In the end, we're all just chalk lines on the concrete, drawn, only to be washed away. For the time that I've been given, I am what I am."
Central Florida. Got a half rack and a power rack at home.
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Originally Posted by Aggression
BBB can be adjusted, as per written in his Beyond 5/3/1 book. He gives you multiple adjustments. 5x10 with 50%, lowering the reps and upping the % all the way to 5x3 with ~80%. Personally, I don't see a point in doing 5x10 with 50% TM. I don't see that contributing to strength gains. So I upped it. We will see if it pays off come meet day.
I am going to read about that. I have been hit and miss lately with my workouts because I am very undecided what I should be doing and I noticed along the way my muscle strength and mass is fading. I am not sure if that is a result of inconsistency or just not working the core parts good enough with better assistance exercises. It shocks me and irritates me at the same time.
BBB can be adjusted, as per written in his Beyond 5/3/1 book. He gives you multiple adjustments. 5x10 with 50%, lowering the reps and upping the % all the way to 5x3 with ~80%. Personally, I don't see a point in doing 5x10 with 50% TM. I don't see that contributing to strength gains. So I upped it. We will see if it pays off come meet day.
I agree. I think working towards 5X10 @ 70-75% gets you the strength component.
Central Florida. Got a half rack and a power rack at home.
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Originally Posted by Aggression
When I did BBB, I used 70-80% of my TM and did 5 sets of 3. I'd do my regular SQ protocol and my BBB would be a partial deadlift movement; block pulls for example. I felt hitting the main SQ followed by hard work with a partial dead attribute to some strength.
Jersey Animals
"In the end, we're all just chalk lines on the concrete, drawn, only to be washed away. For the time that I've been given, I am what I am."