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  1. #1
    Registered User martin_mathers's Avatar
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    5/3/1 for powerlifting (3/5/1)...has anyone tried it?

    We all know the original 5/3/1 is a really good program and many lifters have made great gains from it. But has anyone actually tried 5/3/1 for powerlifting? What are your opinions?

    For those of you who dont know what 5/3/1 for powerlifting is, which i highly doubt, here it is:

    "I have a whole book on this coming out called 5/3/1 for Powerlifting," says Wendler. "The biggest modification pertains to switching around the weeks and adding some heavy singles.

    In the original 5/3/1 Manual, the weeks look like this:

    Week 1: 3 x 5 reps

    Week 2: 3 x 3 reps

    Week 3: 3 x 5, 3, and 1 rep

    Week 4: Deload

    In 5/3/1 for Powerlifting, I switched week 1 and week 2 around and added a few singles, so it basically looks like this:

    Week 1: 3 x 3, plus a few singles

    Week 2: 3 x 5 only perform requisite reps

    Week 3: 3 x 5,3,1, plus a few singles

    Week 4: Deload

    This system is superior for powerlifting as it includes the necessary heavy singles, yet by switching the weeks around and only performing requisite reps in week two, you never train heavy two weeks in a row.

    Thus, it allows for more overall recovery."

    according to Jim he finished the book a couple months ago but for some reason its still not out yet...
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  2. #2
    Registered User On92lifter's Avatar
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    Thats funny I just downloaded the book recently, its an awesome routine i more just follow the template haven't plugged the proper numbers in but everyone i know who is on it loves it! by the way your from markham? what school you go to.. im from stouffville lol
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  3. #3
    Registered User martin_mathers's Avatar
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    Originally Posted by On92lifter View Post
    Thats funny I just downloaded the book recently, its an awesome routine i more just follow the template haven't plugged the proper numbers in but everyone i know who is on it loves it! by the way your from markham? what school you go to.. im from stouffville lol
    what the book is out? you mean the original one?

    yea i just moved back here from hong kong i just went to the school board couple days ago and supposedly im going to pierre trudeau starting from february lol
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  4. #4
    Registered User On92lifter's Avatar
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    GAY! lol alot of people i know hate PET (the school) you should train at markville fitness though on bullock we need some guys to lift with and since your into powerlifting it works out well
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  5. #5
    Registered User On92lifter's Avatar
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    Lol oh ye I got Jim Wendlers book off pirate bay, its ****ing awsome look into it!
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  6. #6
    Has a serious side dtaps24's Avatar
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    If Wendler manages to make money off of "writing" a program that is basically what Matt Rhodes suggested to work singles into 5/3/1 about a year ago, he is smarter and/or people are stupider than I thought.
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  7. #7
    Registered User martin_mathers's Avatar
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    Originally Posted by On92lifter View Post
    GAY! lol alot of people i know hate PET (the school) you should train at markville fitness though on bullock we need some guys to lift with and since your into powerlifting it works out well
    haha why i heard they're all nerds in there...so i guess im not gonna get bullied? lol
    damn i did pay a visit to markville fitness but joined goodlife eventually because its closer to the bus stop...now im regretting every single day.

    i have the ebook too i think its more funny than informational but still its a good read...great program.
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  8. #8
    Registered User martin_mathers's Avatar
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    Originally Posted by dtaps24 View Post
    If Wendler manages to make money off of "writing" a program that is basically what Matt Rhodes suggested to work singles into 5/3/1 about a year ago, he is smarter and/or people are stupider than I thought.
    i know right...he didnt have to write a whole book about it...

    but i just wanna know if anyone has tried 3/5/1 for a certain period of time and their opinions.
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  9. #9
    Registered User On92lifter's Avatar
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    Lol oh ye I got Jim Wendlers book off pirate bay, its ****ing awsome look into it!
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  10. #10
    Registered User On92lifter's Avatar
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    Originally Posted by martin_mathers View Post
    haha why i heard they're all nerds in there...so i guess im not gonna get bullied? lol
    damn i did pay a visit to markville fitness but joined goodlife eventually because its closer to the bus stop...now im regretting every single day.

    i have the ebook too i think its more funny than informational but still its a good read...great program.
    Lol ha ha ye pretty much, and when your membership expires you should get in contact with me and well rip it up heavy!
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  11. #11
    Registered User martin_mathers's Avatar
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    Originally Posted by On92lifter View Post
    Lol ha ha ye pretty much, and when your membership expires you should get in contact with me and well rip it up heavy!
    you guys train there as a team? maybe i could sneak in someday haha
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  12. #12
    Has a serious side dtaps24's Avatar
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    Originally Posted by martin_mathers View Post
    i know right...he didnt have to write a whole book about it...

    but i just wanna know if anyone has tried 3/5/1 for a certain period of time and their opinions.
    I ran it. I liked it, I ran it with more like 95% of my true max and sometimes bumped the singles up to PR attempts if I felt up to it. I think it is actually better for powerlifting than the original
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  13. #13
    Registered User csday924's Avatar
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    Originally Posted by dtaps24 View Post
    I ran it. I liked it, I ran it with more like 95% of my true max and sometimes bumped the singles up to PR attempts if I felt up to it. I think it is actually better for powerlifting than the original
    For how long and why did you stop?
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  14. #14
    Registered User martin_mathers's Avatar
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    Originally Posted by dtaps24 View Post
    I ran it. I liked it, I ran it with more like 95% of my true max and sometimes bumped the singles up to PR attempts if I felt up to it. I think it is actually better for powerlifting than the original
    woud you say its a program that will let you progress slowly and make steady gains like the original one?
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  15. #15
    Registered Broscientist Black_Spit's Avatar
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    I'm going to start in a week and a half, I think. I'm in week 3 of my 4th month of 5/3/1.
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  16. #16
    Registered User martin_mathers's Avatar
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    Originally Posted by Black_Spit View Post
    I'm going to start in a week and a half, I think. I'm in week 3 of my 4th month of 5/3/1.
    why switching? are you preparing for a meet?
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  17. #17
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    BRB switching the numbers in the title around, adding a few heavy lifts to prepare someone for a sport where the person who can lift the heaviest weight wins, and selling thousands more copies.

    Fantastic marketing strategy.
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  18. #18
    Athlete bonvec01's Avatar
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    I ran the singles version for 12 weeks to get ready for my meet back in November. I liked it but not as much as regular 5/3/1. I seem to get more out of pushing the "plus" sets than doing the heavy singles.
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  19. #19
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    Sounds like a rewrite of Westside ME Day.
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  20. #20
    Athlete bonvec01's Avatar
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    Originally Posted by 44pirate View Post
    Sounds like a rewrite of Westside ME Day.
    No because you're not working up to a true 1RM and you do it every day for each lift.
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    Registered User Boridi's Avatar
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    Originally Posted by dtaps24 View Post
    If Wendler manages to make money off of "writing" a program that is basically what Matt Rhodes suggested to work singles into 5/3/1 about a year ago, he is smarter and/or people are stupider than I thought.
    you could say the same thing about the original book
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    Registered User marshallman's Avatar
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    Originally Posted by dtaps24 View Post
    If Wendler manages to make money off of "writing" a program that is basically what Matt Rhodes suggested to work singles into 5/3/1 about a year ago, he is smarter and/or people are stupider than I thought.
    "people are stupider than I thought"

    Yes, they definitely are MORE STUPID* than you thought. Good try.
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    Registered User mangiventofly's Avatar
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    Originally Posted by dtaps24 View Post
    I ran it. I liked it, I ran it with more like 95% of my true max and sometimes bumped the singles up to PR attempts if I felt up to it. I think it is actually better for powerlifting than the original
    i also ran/run it. i usaually do the 2 day version, but will do a 3 day cycle every once in a while to shake things up. i use the original percentages. on the 5's wave i still go for max reps most of the time, just because i feel like the 2 day version allows me enough recovery for that. i also do the down sets as assistance. i tried the BBB but it didn't make me stronger. i've been using the 5/3/1 for 2 years now and the power lifting version for a good portion of that. i'll have to check, but i'm pretty sure i'm the guy that rhodes recommended it to.
    i rep back.
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    Registered User thejdeck's Avatar
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    Hey, I replaced my strength phase with two cycles of 3/5/1. It did work but I am not sure if its the best for only a couple cycles. My squats went up 10lbs, my bench 30 lbs (which is misleading because my bench was down since august but shot back up to where it used to be) and deadlift went up pry 25lbs (also misleading because I hit that in a comp where the adrenaline was a little different. Hope that helps
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    how many singles and what percentage of max???
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