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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Thread: 5-3-1 results time
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06-10-2011, 11:26 PM #1
5-3-1 results time
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06-11-2011, 12:17 AM #2
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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06-11-2011, 12:57 AM #3
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06-11-2011, 02:13 AM #4
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06-11-2011, 05:05 AM #5
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06-11-2011, 06:12 AM #6
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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06-11-2011, 06:57 AM #7
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06-11-2011, 07:28 AM #8
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.
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06-11-2011, 07:31 AM #9
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06-11-2011, 08:57 AM #10
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06-11-2011, 09:28 AM #11
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06-11-2011, 09:36 AM #12
- Join Date: Jan 2011
- Location: Botswana
- Age: 34
- Posts: 2,009
- Rep Power: 473
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.
385/245/485 @ 210
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06-11-2011, 09:56 AM #13
- Join Date: Jan 2010
- Location: Dallas, Texas, United States
- Age: 38
- Posts: 1,942
- Rep Power: 1139
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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06-11-2011, 10:08 AM #14
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06-11-2011, 10:13 AM #15
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06-11-2011, 10:49 AM #16
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06-11-2011, 10:50 AM #17
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06-11-2011, 11:46 AM #18
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06-11-2011, 11:57 AM #19
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06-11-2011, 11:58 AM #20
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06-11-2011, 02:30 PM #21
- Join Date: Jan 2010
- Location: New York, United States
- Age: 37
- Posts: 2,854
- Rep Power: 670
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 5/3/1Raw Meet PR's
Squat: 405
Bench: 270
Dead: 465
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06-11-2011, 03:12 PM #22
- Join Date: Jan 2008
- Location: Colchester, Vermont, United States
- Age: 36
- Posts: 2,243
- Rep Power: 1911
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
Unscarred by trials
A new level of CONFIDENCE and POWER
RTS log: http://forum.bodybuilding.com/showthread.php?t=136314231
Sheiko log: http://forum.bodybuilding.com/showthread.php?t=133108803
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06-11-2011, 03:17 PM #23
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06-11-2011, 03:36 PM #24
- Join Date: Jan 2008
- Location: Colchester, Vermont, United States
- Age: 36
- Posts: 2,243
- Rep Power: 1911
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.New life in place of old life
Unscarred by trials
A new level of CONFIDENCE and POWER
RTS log: http://forum.bodybuilding.com/showthread.php?t=136314231
Sheiko log: http://forum.bodybuilding.com/showthread.php?t=133108803
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06-11-2011, 03:54 PM #25
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06-11-2011, 04:54 PM #26
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06-11-2011, 07:35 PM #27
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06-11-2011, 11:46 PM #28
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06-12-2011, 02:54 AM #29
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