Your 5/3/1 questions (and many others) answered

[cprroy1973]

I felt the need to start a new program with slower progression. Coming off of Madcow which I ran for around 5 months.

I stalled a few times on madcow and reset each time making progress as I worked my way back up, until I stalled on most of the lifts for 2 weeks at the same weight.

Squat and deads being the last to stall.

This past week I started 5/3/1 after reading the e-book. Enter my maxes in the spreadsheet and went at it. Also I am using big but boring assistance.

First week completed sets/reps

ohp- 3x5 - completed 85x5,95x5, and 110x9
dead- 3x5 - completed 215x5, 250x5, and 280x11
bench 3x5 - completed 140x5, 160x5, and 180x11
squat 3x5 - completed 195x5, 220x5, and 250x5 after 1 min of rest did 250x5 again. Dont know what happened here?

When I did squats today I warmed up with a starting weight of 135x8 and it felt heavier than it usually does. Then when I started my working sets they felt
heavier too.

Last Sunday was my last day of madcow with a squat weight of 280x5 got all reps, but it was not easy.

My question is should there be somewhat of a strength drop-off when you first start 5/3/1? I know it is only my first week but I am just curious.

I also did BBB squats on tuesday at 5x10 155lbs

Thanks.

[cprroy1973]

Oh the reason I did the extra set of 250x5 was because I got mad that I could not get more so I gave it a quick rest and did it again.

[fslima0]

I failed on the bench press on meso cycle 2 week 2. Not sure why. Maybe my body wasn't completely healed in 48 hours as I did deadlift prior to this workout. I usually do legs today but decided to do bench since my right knee was hurting. So I didn't take my iron pill today not did I consume a lot of water. My form felt slightly off today too. has anyone experienced this? My bench press was weak today

[kmal2t]

You did a group early when its supposed to be rested and ur surprised you weren't recovered and failed? Interesting.

[jnajloun]

Can I expect to see some mass gain in the 5/3/1??

[desteph]

Can I expect to see some mass gain in the 5/3/1??

If you eat enough, yes.

[midcoastking33]

I failed on the bench press on meso cycle 2 week 2. Not sure why. Maybe my body wasn't completely healed in 48 hours as I did deadlift prior to this workout. I usually do legs today but decided to do bench since my right knee was hurting. So I didn't take my iron pill today not did I consume a lot of water. My form felt slightly off today too. has anyone experienced this? My bench press was weak today

This is one of the best templates for improving bench on 5/3/1, you can alter the percentages based on training level

http://www.jimwendler.com/2011/09/531-for-a-beginner/

[kn87]

I have a question.

I posted a thread about what workout works best for me (sorta skinny with a gut, my weight goes there) and I started working out months ago, helped my upper body and legs a bit but for those 3 months I still have the gut. I'm not sure what workout works best for me. A few people posted and I've heard of the "SS Program". What is that exactly? Will that work well for someone like me? I want to mainly cut the fat out and keep gaining muscles but I want the fat first. I'm wondering if this routine will work well.

Thanks for answering my question.

[cprroy1973]

If you are a beginner then SS will work well. I did it while cutting and made progress, but I did it over when I was done losing weight and made better gains eating to gain weight. I did madcow after this while eating surplus and gained strength too. I am still gaining weight slowly while now doing 5/3/1. I just finish my second week. I think it going to work out well.

I noticed a strength lose in squat only my first week but as I finished my second week I seem to have it back. First week did only 250x5 on last set, Second week did 265x8. I am also doing BBB as accessory.

So if you want to get the most out of any program. It would be better to eat at a surplus but you can still make gains while cutting if you are new to lifting.
This has been my experience anyway.

[kn87]

See, I'm 5'5-5'6 and I weigh 151 now. I'm pretty much the classic "skinny w/gut" and I need to get rid of it. I started working out the beginning of December and while it's helped me get in good shape I'm just not losing the gut and upper body-wise has improved but it can be better. I hear SS will work well but I'm just not sure. I don't know how much I should weigh at my height but I do know I want to lose the gut. I've had it since I was a teen and even though it's very very hard to see I don't like it.

So SS will work well? See, exactly what does SS stand for? Where is the program located? I"m just confused. Judging what you're saying I think I can still make some gains while losing the weight. I started a few months ago and while I've improved it's nothing serious. I guess since I started a few months ago I'm still new so I hope to have it work well for me. Eating a lot can be done as well. It sounds like it did you some good.

[cprroy1973]

I dont know how much muscle mass you have, but if you say your skinny fat with not much muscle then a beginner program of some type would probably be your best bet. You will need access to a barbell with weights with rack.

This is really the 5/3/1 thread which is more of a intermediate to advance program. Not saying it would not work for you, but you might see better gains/faster on a beginner type program.

There are programs in the workout thread forum on beginner types and you can google SS which is Starting Strength for info on that.

You can u tube videos of the main exercises of the SS program. It helps get the form right and just to learn how to lift properly.

Also figure out what your goals are. Do you just want to lose the gut? Do you want to gain size and strength and not worry about the gut?
The more muscle you have the easier it is to lose fat.

It does take time to put on muscle. Longer than it takes to put on fat. Just be committed to whatever plan you decide and good luck.

[kn87]

Ok thanks for your help. I want to lose the gut but I want to gain more muscle mass as well. If I had to choose 1 I'd lose the gut first since gaining muscle mass wouldn't be as unheard of as now. I think I can do that it's just the gut part since I've seen no improvement on that since I started months ago while I am seeing muscle mass. I'm not sure who accurate this Omron body-fat scanner is but I used it earlier and it said 12.4%, not sure. There's a gym here that I go to 3x a week so I can just use that. I'll go google the SS info and check out the videos. I am committed so once I get it down I think it'll work.

Thank you.

[Diddii]

During deload week am i supposed do 50% also of my accessory exercises (i'm fallowing Triumvirate)? Or should my weights/sets/reps be the same with the accessory and just back the weights down on the main lifts?

[Bumpus]

I'd personally go lighter on the accessories, if you did them at all.

[Diddii]

I'd personally go lighter on the accessories, if you did them at all.

i red the FAQ and it says to go easy on them too

[WillxGunlock]

I'm doing BBB, but i have a question. On the last set of the main lifts do i do the max reps i can? Even if its not the third week? I thought i read somewhere that on the last set your not supposed to go to your max rep count or am i wrong?

[bmontgomery87]

I'm doing BBB, but i have a question. On the last set of the main lifts do i do the max reps i can? Even if its not the third week? I thought i read somewhere that on the last set your not supposed to go to your max rep count or am i wrong?

yes. you still wanna push for rep PRs.
The only time you wouldn't is if you were doing heavy singles (like the powerlifting layout).

[daavig]

How much weight do I add after 1 mesocycle? I read 5 pounds to OH and bench and 10 to squat and deadlift, seems low to me?

[Aucix]

How much weight do I add after 1 mesocycle? I read 5 pounds to OH and bench and 10 to squat and deadlift, seems low to me?

That's the program. If you want faster gains, you would be better served with Starting Strength or similar until you plateau.

[bartlewe]

Do you think this program would work ok by doing a monday wednesday friday cycle? I plan on doing squat monday, bench wednesday, deadlift friday. This of course leaves out the press, but I figure that can be accessory on bench days.

[snrygo]

That's the program. If you want faster gains, you would be better served with Starting Strength or similar until you plateau.

or you could gowith a more intermediate program like TM or madcow

[Payton1221]

Do you think this program would work ok by doing a monday wednesday friday cycle? I plan on doing squat monday, bench wednesday, deadlift friday. This of course leaves out the press, but I figure that can be accessory on bench days.

Wendler has a 2-day/week program where the lifts are done in pairs. You could add the OHP with the bench and still do it 5/3/1 fashion.

[Diddii]

Do you think this program would work ok by doing a monday wednesday friday cycle? I plan on doing squat monday, bench wednesday, deadlift friday. This of course leaves out the press, but I figure that can be accessory on bench days.

Yes, you don't even have to leave OHP out. there are 4 main lift (4 workouts) just go A B C in the first week and then next week D A B etc.

ABC
DAB
CDA
BCD


Each cycle would then be about 5weeks instead of 4

[H1t_V3r4c]

Does anyone use 5/3/1 to work muscle groups 2x a week? Or 2 every 8 days (like aba cba etc)? Could I get some examples?

[Dirtymanjames]

Im on week 12 of 5/3/1 and Im curious if I should be using a simpler program SS or Madcows?

my lifts on the 5/3/1 for last week were..

MP 90 for 10 reps
DL 255 for 8 Reps
BP 170 for 9 reps
Squat 235 for 8 reps

im 6'1 180 lbs

[snrygo]

Im on week 12 of 5/3/1 and Im curious if I should be using a simpler program SS or Madcows?

my lifts on the 5/3/1 for last week were..

MP 90 for 10 reps
DL 255 for 8 Reps
BP 170 for 9 reps
Squat 235 for 8 reps

im 6'1 180 lbs

yes

[Malgavito]

Does anyone know why the program suggested from http://blackironbeast.com/5/3/1/calculator when selecting "Boring but Big" are different from the template suggested by Wendler himself in a T-Nation interview http://www.t-nation.com/free_online_...onth_challenge

[Bumpus]

Does anyone know why the program suggested from http://blackironbeast.com/5/3/1/calculator when selecting "Boring but Big" are different from the template suggested by Wendler himself in a T-Nation interview http://www.t-nation.com/free_online_...onth_challenge

It's still basically the same. The "challenge" part comes from being able to increase the percentage you are using each month, and really push yourself. Originally BBB was meant more to pick a percentage(50% recommended) and just stick with it. If you are new to 5/3/1 or BBB template I'd see how you fair for a couple cycles at say 50% before you try the challenge or some other thought up variation.

[Malgavito]

It's still basically the same. The "challenge" part comes from being able to increase the percentage you are using each month, and really push yourself. Originally BBB was meant more to pick a percentage(50% recommended) and just stick with it. If you are new to 5/3/1 or BBB template I'd see how you fair for a couple cycles at say 50% before you try the challenge or some other thought up variation.

Thanks bro... one more question. I notice when I use the calculator, for example it has all the heavy bench, then the light bench done in the same day, where as the t-nation article he has heavy bench light presses, and on heavy press day light bench. He also does the same for squat/dead when one is heavy the other is light. I just got his book and was going to read through it, not sure if I should confuse myself.

[Hardworker123]

Do you think this program would work ok by doing a monday wednesday friday cycle? I plan on doing squat monday, bench wednesday, deadlift friday. This of course leaves out the press, but I figure that can be accessory on bench days.

The 3 day that works best is Bench Monday, Squat Wednesday, and Dead/Press on Friday. No need to wrap one main lift into the 2nd week but it wont kill you if you do so..

During deload week am i supposed do 50% also of my accessory exercises (i'm fallowing Triumvirate)? Or should my weights/sets/reps be the same with the accessory and just back the weights down on the main lifts?

When the weights get real heavy some--most-- take the whole week off and don't do jack.