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  1. #1
    Registered User theclaybear's Avatar
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    Question 5-3-1 results time

    Hello everyone I've recently stalled on my current program and have been considering 5-3-1 because it's a well though out program that's great for steady progress and flexibility. My question is how long did it take for you to see an increase in your 1RM maxes in your core lifts and how much did it improve by? I'm not one of those guys that will do the program for one cycle and then go and do something else because my bench didn't increase 50 lbs. in four weeks. Just curious so that if I do the program(which is a good possibility) I know what to expect. Thanks for the help.
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  2. #2
    Registered User Tommohawke's Avatar
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    Originally Posted by theclaybear View Post
    Hello everyone I've recently stalled on my current program and have been considering 5-3-1 because it's a well though out program that's great for steady progress and flexibility. My question is how long did it take for you to see an increase in your 1RM maxes in your core lifts and how much did it improve by? I'm not one of those guys that will do the program for one cycle and then go and do something else because my bench didn't increase 50 lbs. in four weeks. Just curious so that if I do the program(which is a good possibility) I know what to expect. Thanks for the help.
    Ive run 5/3/1 for 6 months and tested my maxes twice on it (two competitions).

    When I started:
    Squat: 140kgs
    Bench: 105kgs
    Deadlift: 180kgs

    After 4 cycles:
    Squat:155kgs
    Bench: 110kgs
    Deadlift: 200kgs

    After 6 months:
    Squat: 167.5kgs
    Bench:115kgs
    Deadlift: 207.5kgs

    I don't think much happened in the first 2 months or so, but when I'm on the platform I've always been suprised at how easy PRs have come.
    I plan on following it for a full year.
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  3. #3
    Registered User AC1383's Avatar
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    Started in early April this year. Bench went from 315lbs to 365. Squat from 365 to 410. Mil press from 165 to 215 Strict form). Deadlift 405 to 435. Going to continue for the rest of the year.
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  4. #4
    Registered User dandexter's Avatar
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    I ran 531 for 4 cycles,
    squat from 130kg to 170kg (went to low bar, added a good 10kg on from that)
    bench from 110kg paused to 120kg paused
    deadlift from 190kg to 190kg x5reps (had back problem and havent been able to get a real 1rm)
    military press from 85kg to 90kg
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  5. #5
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    Ive just finished the third week of my first cycle. Keep in mind that I still seem to be on noob gains.

    Squat 90kg -> 100
    Bench 65 -> 67.5-70
    Deadlift 110 -> 130
    Military 60 -> ~66

    I'm very happy with the dead and press gains.
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  6. #6
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    Originally Posted by theclaybear View Post
    Hello everyone I've recently stalled on my current program and have been considering 5-3-1 because it's a well though out program that's great for steady progress and flexibility. My question is how long did it take for you to see an increase in your 1RM maxes in your core lifts and how much did it improve by? I'm not one of those guys that will do the program for one cycle and then go and do something else because my bench didn't increase 50 lbs. in four weeks. Just curious so that if I do the program(which is a good possibility) I know what to expect. Thanks for the help.
    I used it from last october through january and went from 250 bench to 275. Squat went from 315 to 390. Deadlift from 405 to 460. OHP from 135 to 185. Then it went to ****. Well I mean I tore my adductor longus and couldn't squat or deadlift until about 3 weeks ago. I just took my maxes again this week and plan on going 5/3/1 for a full year.

    My advice to you is to use 85% of your max when you start out. This ensures that you are starting light enough and will make steady progress.
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  7. #7
    Banned Metal Jerk's Avatar
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    Originally Posted by Tommohawke View Post
    Ive run 5/3/1 for 6 months and tested my maxes twice on it (two competitions).

    When I started:
    Squat: 140kgs
    Bench: 105kgs
    Deadlift: 180kgs

    After 4 cycles:
    Squat:155kgs
    Bench: 110kgs
    Deadlift: 200kgs

    After 6 months:
    Squat: 167.5kgs
    Bench:115kgs
    Deadlift: 207.5kgs

    I don't think much happened in the first 2 months or so, but when I'm on the platform I've always been suprised at how easy PRs have come.
    I plan on following it for a full year.
    You only gained 26 kg on your squat in 6 months? 10 kg on your bench? and 27 on your deadlift?

    thats pretty bad, not to be a dick.. at that low level of strength, you should have better gains. Did you eat?
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  8. #8
    Registered Broscientist Black_Spit's Avatar
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    I'm in my 9th cycle right now. I started 5/3/1 after 14 weeks of Starting Strength to get my lifts back to what I thought were reasonable.

    Deadlift: Started 350x5/Current PR 420x5 and 500x1

    Bench Press: Started 255x5/Current PR 275x6 and 325x1

    Squat: Honestly hasn't improved. Maybe as I've put so much of my energy into Deadlift, my Squat just didn't improve. I've reset it a couple of times. I've had trouble with depth and flexibility lately. I've went to box squatting, etc... But, it still sits at about a 435'ish lb PR.

    Press-Started 175x5/ Current PR 185x5 I've made improvements here, but I think I'm going to stop doing these for strength as I keep messing up my shoulder/chest area.
    Training Journal - http://forum.bodybuilding.com/showthread.php?t=159606881

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  9. #9
    E-Stalker JiP's Avatar
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    Originally Posted by Metal Jerk View Post
    You only gained 26 kg on your squat in 6 months? 10 kg on your bench? and 27 on your deadlift?

    thats pretty bad, not to be a dick.. at that low level of strength, you should have better gains. Did you eat?
    Those are fcking good results.
    REPPING KA MISCERS
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  10. #10
    Original Pro Natural Kunt olibeast's Avatar
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    Originally Posted by Metal Jerk View Post
    You only gained 26 kg on your squat in 6 months? 10 kg on your bench? and 27 on your deadlift?

    thats pretty bad, not to be a dick.. at that low level of strength, you should have better gains. Did you eat?
    Strong maths.

    I would be really happy with that, especially if i managed to improve the same amount again over the next 6 months.

    Thats 286lbs on your total in a year, please go.
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  11. #11
    Registered User Aaron47pb's Avatar
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    I've been running 531 for over two years now. All my lifts increased after the first cycle. I can't even remember what my starting lifts were at. I just remember being really excited about the progress I was making. It has its ups and downs like any program, but I like it a lot.
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  12. #12
    Crazy as a **** house rat YoBigFatMomma's Avatar
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    I did 5 cycles of 5/3/1 (no deloads) and my squat went from 200x11 to 285x10, and my deadlift went from 285x8 to 355x8. My 1RM however, didn't improve as much as I woul have hoped. After stopping and testing my max, I was only able to hit a 315x1 squat, and then 300x5 squat. Seemed the high reps didn't carryover as well.
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  13. #13
    NorseManPowerlifter BigJon55's Avatar
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    Originally Posted by theclaybear View Post
    Hello everyone I've recently stalled on my current program and have been considering 5-3-1 because it's a well though out program that's great for steady progress and flexibility. My question is how long did it take for you to see an increase in your 1RM maxes in your core lifts and how much did it improve by? I'm not one of those guys that will do the program for one cycle and then go and do something else because my bench didn't increase 50 lbs. in four weeks. Just curious so that if I do the program(which is a good possibility) I know what to expect. Thanks for the help.
    I ran 5-3-1 for 6 months and got nothing out of it. I swapped to korte's 3x3 and got great results though after only 8 weeks. So I guess the lesson here is if you respond well to higher volume programs don't try 5-3-1, but if you respond well to higher intensity/lower volume programs then its perfect for you.
    1st Strongman Competition May 3rd, 2014
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  14. #14
    Banned Metal Jerk's Avatar
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    so your saying that going from a 315 lb squat to a 365 squat in 6 months is good?

    ......
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  15. #15
    Banned Metal Jerk's Avatar
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    I mean I went from a 405 squat to 475 squat, 325 bench tng to 336 paused easy, and a 425 dl to 455 (475 really, but didnt pass in meet so it doesnt really count, not sure) in two months...

    so much higher numbers, more progress, i weigh less and a third of the time.

    THATS good progress.
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  16. #16
    Original Pro Natural Kunt olibeast's Avatar
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    Originally Posted by Metal Jerk View Post
    so your saying that going from a 315 lb squat to a 365 squat in 6 months is good?

    ......
    yes

    Originally Posted by Metal Jerk View Post
    I mean I went from a 405 squat to 475 squat, 325 bench tng to 336 paused easy, and a 425 dl to 455 (475 really, but didnt pass in meet so it doesnt really count, not sure) in two months...

    so much higher numbers, more progress, i weigh less and a third of the time.

    THATS good progress.
    Congratulations, keep it up.
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  17. #17
    Banned Metal Jerk's Avatar
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    Originally Posted by JiP View Post
    Those are fcking good results.
    Originally Posted by olibeast View Post
    yes



    Congratulations, keep it up.
    ty.
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  18. #18
    Registered User jdyqf's Avatar
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    Originally Posted by Metal Jerk View Post
    so your saying that going from a 315 lb squat to a 365 squat in 6 months is good?

    ......
    yes that is incredible. if you kept doing that for two years, you would be over 500 lbs.
    PR's: 365 | 280 | 500 = 1145 lbs

    Log: http://forum.bodybuilding.com/showthread.php?t=161814243&p=1242966893#post1242966893
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  19. #19
    giving my body a reason DominationStation's Avatar
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    Originally Posted by AC1383 View Post
    Started in early April this year. Bench went from 315lbs to 365. Squat from 365 to 410. Mil press from 165 to 215 Strict form). Deadlift 405 to 435. Going to continue for the rest of the year.
    Um...50 lb gains on your BP and OHP in ~2 months? That's like 6 lbs / week. Dear lord.

    Originally Posted by Metal Jerk View Post
    I mean I went from a 405 squat to 475 squat, 325 bench tng to 336 paused easy, and a 425 dl to 455 (475 really, but didnt pass in meet so it doesnt really count, not sure) in two months...

    so much higher numbers, more progress, i weigh less and a third of the time.

    THATS good progress.
    then why don't you stick with your own programming? seems to be working...
    "I'll do what others won't today, so that I can do what other's can't tomorrow."

    PRs:
    Squat - 375
    Bench Press - 300
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    Banned Metal Jerk's Avatar
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    Originally Posted by DominationStation View Post
    Um...50 lb gains on your BP and OHP in ~2 months? That's like 6 lbs / week. Dear lord.



    then why don't you stick with your own programming? seems to be working...
    sheiko is duh best
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  21. #21
    Registered User C0bra's Avatar
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    I started 5/3/1 about two months ago....i had only been deadlifting about 4 months when I started 5/3/1

    my max was 315 when i started the program

    today my training was supposed to go

    220x5
    250x3
    280x1 (and any more i could get)

    my training partner gave me the idea to work up to my max

    so it went like this instead

    220x5
    250x3
    280x1 (wore a belt starting with this set)
    315x1
    345x1
    365x1
    was then gonna try 385x1 but said fukk it and went 405x1

    405 was going to be my goal for the end of the year lol

    so far I am very happy with the program....especially since I am new to powerlifting and didn't really know what i was doing until 5/3/1
    Raw Meet PR's


    Squat: 405
    Bench: 270
    Dead: 465
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  22. #22
    Athlete bonvec01's Avatar
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    After 20 weeks of 5/3/1 I saw some decent physique gains (probably cuz of the high volume assistance work and actually doing conditioning) but got literally nothing on my 1RMs.
    New life in place of old life
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    Registered User C0bra's Avatar
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    Originally Posted by bonvec01 View Post
    After 20 weeks of 5/3/1 I saw some decent physique gains (probably cuz of the high volume assistance work and actually doing conditioning) but got literally nothing on my 1RMs.
    really???
    Raw Meet PR's


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    Dead: 465
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  24. #24
    Athlete bonvec01's Avatar
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    Originally Posted by C0bra View Post
    really???
    Yes, really. Plugged in 90 percent of my true 1RMs (performed at an actual meet, so they were very accurate 1RMs), so it takes forever to actually get back in the sort of weight range.

    For me, it was a combination of lack of work in the TRUE 85 percent-and-above range, and not even touches on the mains lifts each week. I feel like my bench and squat really suffered from only doing them once a week.
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  25. #25
    Registered User dandexter's Avatar
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    I personally feel the taking 90% thing is a load of crap, only good for people who lie to themselves or don't want to do a 1rep max so they use the formula (and even then). I didn't do that since I knew what I could lift (within a few kg) and it worked pretty well for me imo.
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    Originally Posted by Metal Jerk View Post
    You only gained 26 kg on your squat in 6 months? 10 kg on your bench? and 27 on your deadlift?

    thats pretty bad, not to be a dick.. at that low level of strength, you should have better gains. Did you eat?
    So I gained 10lbs a month for 6 months on squat and deads. And just under 5 pounds on bench per month where i'd been stuck for a year. Just like the program says. I'm amazed that the increase in rep strength increased by max strength so directly.
    Doesn't seem so bad to me.
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    Originally Posted by Metal Jerk View Post
    I mean I went from a 405 squat to 475 squat, 325 bench tng to 336 paused easy, and a 425 dl to 455 (475 really, but didnt pass in meet so it doesnt really count, not sure) in two months...

    so much higher numbers, more progress, i weigh less and a third of the time.

    THATS good progress.
    You've pretty much talked about a 405lb squat and a 455lb deadlift the whole time you've been on these boards. 20lbs in 3 years isn't so good.
    REPPING KA MISCERS
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    Originally Posted by dandexter View Post
    I personally feel the taking 90% thing is a load of crap, only good for people who lie to themselves or don't want to do a 1rep max so they use the formula (and even then). I didn't do that since I knew what I could lift (within a few kg) and it worked pretty well for me imo.
    The whole point of that is to ensure you make steady progress instead of missing lifts after 2 or 3 cycles. How many cycles were you able to do before you missed a lift?
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    Originally Posted by DominationStation View Post
    Um...50 lb gains on your BP and OHP in ~2 months? That's like 6 lbs / week. Dear lord.
    My bench had got as high as 350 but I took 3 months off and it dropped back down to 315, so most of it was muscle memory. As for the OHP, I never really focused hard on getting my numbers up like I did during these last 3 months.
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