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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01-20-2011, 05:13 PM #1
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
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5/3/1 for powerlifting (3/5/1)...has anyone tried it?
My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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01-20-2011, 05:17 PM #2
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01-20-2011, 05:24 PM #3
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12663
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01-20-2011, 05:34 PM #4
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01-20-2011, 05:36 PM #5
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01-20-2011, 05:38 PM #6
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01-20-2011, 05:41 PM #7
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12663
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.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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01-20-2011, 05:44 PM #8
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12663
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01-20-2011, 05:51 PM #9
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01-20-2011, 05:54 PM #10
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01-20-2011, 05:59 PM #11
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01-20-2011, 06:01 PM #12
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01-20-2011, 06:07 PM #13
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01-20-2011, 06:09 PM #14
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01-20-2011, 06:43 PM #15
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01-20-2011, 07:13 PM #16
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01-20-2011, 08:48 PM #17
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01-21-2011, 06:52 AM #18
- Join Date: Jan 2008
- Location: Colchester, Vermont, United States
- Age: 36
- Posts: 2,243
- Rep Power: 1911
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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RTS log: http://forum.bodybuilding.com/showthread.php?t=136314231
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01-21-2011, 07:10 AM #19
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01-21-2011, 09:08 AM #20
- Join Date: Jan 2008
- Location: Colchester, Vermont, United States
- Age: 36
- Posts: 2,243
- Rep Power: 1911
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01-21-2011, 09:45 AM #21
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01-22-2011, 10:13 PM #22
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01-23-2011, 05:18 AM #23
- Join Date: Mar 2008
- Location: Indianapolis, Indiana, United States
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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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01-23-2011, 08:13 AM #24
- Join Date: Apr 2008
- Location: Cedar Falls, Iowa, United States
- Age: 33
- Posts: 265
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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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11-04-2012, 08:42 PM #25
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