5/3/1: Who Was CNS Version. Guaranteed amazing results.

[Hamzzza]

You can buy the kindle version if the book for cheap. Either 10 or 20 dollars.

never bought stuff on the internet, won't set up apaypal just for that /10

.pdf ?

[Broscientist88]

Loving this, deadlifts felt awsome and i thought my lat work would suffer but not really. I feel deads more in my legs and my lats were relatively fresh for rowing and pulldowns. My only concern is that i wont be able to control my food for the next while and im probably in a deficit or at most maintenance. Hopefully this wont kill me before i get home.

[Broscientist88]

never bought stuff on the internet, won't set up apaypal just for that /10

.pdf ?

You could always buy the actual book on amazon, i have a bookstore ordering in 5/3/1 and starting strength for me.

[geneswest]

final decision, i'm doing this when i'm back at bulking, with my accessory work


if i really gain 60 and 30 kg respectively on the lifts i will love you 5ever OP


edit: where is the best place to read up on the original 5/3/1 ?



on and i'll pull sumo.

good luck brother <3 And the 60kg+30kg is from your training max. So if you start with an actual deadlift max of 180kg, you will theoretically end up with a 222kg max (180x0.9 + 60)
I can almost guarantee you will not miss a rep if you follow the program, eat big and recover.

My strength is growing like a mad man. Started this routine at these maxes: 162.5kg squat, 110kg bench and 220kg deadlift, and right now, a month later my maxes IMO are: 175-180kg squat, 120kg bench and 230-235kg deadlift.
But I haven't tested my maxes because I am just looking for progress up until my meet which is 11 weeks away. Almost nearing the end of cycle 2, I should get 7-8 cycles completed before the meet.

[ngaah]

good luck brother <3 And the 60kg+30kg is from your training max. So if you start with an actual deadlift max of 180kg, you will theoretically end up with a 222kg max (180x0.9 + 60)
I can almost guarantee you will not miss a rep if you follow the program, eat big and recover.

My strength is growing like a mad man. Started this routine at these maxes: 162.5kg squat, 110kg bench and 220kg deadlift, and right now, a month later my maxes IMO are: 175-180kg squat, 120kg bench and 230-235kg deadlift.
But I haven't tested my maxes because I am just looking for progress up until my meet which is 11 weeks away. Almost nearing the end of cycle 2, I should get 7-8 cycles completed before the meet.

You been lean bulking on this dude? Thinking of starting it. I like the idea of having certain goals set each time you step in the gym.

Also mirin' lifts.

[geneswest]

You been lean bulking on this dude? Thinking of starting it. I like the idea of having certain goals set each time you step in the gym.

Also mirin' lifts.

I've been in around a 700 calorie surplus on average. So a bit more of an aggressive bulk, but who cares? I'll be cutting after my comp to get shredded.
Thanks man.

[ngaah]

I've been in around a 700 calorie surplus on average. So a bit more of an aggressive bulk, but who cares? I'll be cutting after my comp to get shredded.
Thanks man.

Yeah you made crazy gains anyway so probably worth it.

[Rabie72]

do u recommend a 1 day rest or 2 day? like 1,2,3,4,off,repeat, or 1,2,3,4,off,off,repeat.

[geneswest]

do u recommend a 1 day rest or 2 day? like 1,2,3,4,off,repeat, or 1,2,3,4,off,off,repeat.

As little rest as you need. So if you are ready for squats or deadlifts after one day rest, then go for it.

[Rabie72]

As little rest as you need. So if you are ready for squats or deadlifts after one day rest, then go for it.

then it would be better to do 1,2,3,4,5,rest,repeat imo.

[Broscientist88]

then it would be better to do 1,2,3,4,5,rest,repeat imo.

crazy phucker

[Hamzzza]

good luck brother <3 And the 60kg+30kg is from your training max. So if you start with an actual deadlift max of 180kg, you will theoretically end up with a 222kg max (180x0.9 + 60)
I can almost guarantee you will not miss a rep if you follow the program, eat big and recover.

My strength is growing like a mad man. Started this routine at these maxes: 162.5kg squat, 110kg bench and 220kg deadlift, and right now, a month later my maxes IMO are: 175-180kg squat, 120kg bench and 230-235kg deadlift.
But I haven't tested my maxes because I am just looking for progress up until my meet which is 11 weeks away. Almost nearing the end of cycle 2, I should get 7-8 cycles completed before the meet.

yup...i DL'd 200x3 but my true max isn't really much over it...so i would take 200 as my training max if i dont improve until then....125-130 for bench, 160 for squat...sth like that

[ProgressIsGood]

OP I have a few questions:
1. Did you see anyone else try this routine besides yourself?
2. I train at home and don't have machines, will it be okay if I skip the machinhe chest press, cable rows and any other machine exercises? How bad will it effect my results?
3. How much of a surplus I need? I really don't want to gain a lot of weight, just finished my cut, so will a modest surplus that will net a weight gain of 5kg per 6months be okay?
My problem with weight gain is that I gain weight way too easily, and I have to really watch my step when I bulk or I gain a lot of fat.

[2L8forGrace]

This is like my exact split save for some different add work.

IMO I like GHR more than hamcurls but to each his own. You ever throw in bands, chains or board (for bench) type work for your lifts?

[geneswest]

OP I have a few questions:
1. Did you see anyone else try this routine besides yourself?
2. I train at home and don't have machines, will it be okay if I skip the machinhe chest press, cable rows and any other machine exercises? How bad will it effect my results?
3. How much of a surplus I need? I really don't want to gain a lot of weight, so will a modest surplus that will net a weight gain of 5kg per 6months be okay?

Wendler has a "frequency project" which involves a higher frequency than the original and it has worked well for others. I made this version myself so I haven't seen anyone with results but I can guarantee it will work.
And no that is no problem. My new gym has no machines either. Free weights are fine.
And yes 5kg in 6 months is enough

[geneswest]

This is like my exact split save for some different add work.

IMO I like GHR more than hamcurls but to each his own. You ever throw in bands, chains or board (for bench) type work for your lifts?

I just joined a new gym which has bands and boards so I'll be sure to incorporate them into my lifts soon.

[ProgressIsGood]

Wendler has a "frequency project" which involves a higher frequency than the original and it has worked well for others. I made this version myself so I haven't seen anyone with results but I can guarantee it will work.
And no that is no problem. My new gym has no machines either. Free weights are fine.
And yes 5kg in 6 months is enough

Oh so you just modified the assistance work?
Also if you also don't have machines, what do you do instead? (if you do something instead)

[Skeeeeet]

so this is sort of like a bro split right

[DirtyTrickster]

Loving the workout - increased my intake to maintenance +10% to try to get things moving in the right direction.

[JacquesCartier]

starting this today. thank you.

[gangstamuzik]

I'm not sure if i'm reading this correctly; gonna start this in 2 weeks so correct me if i'm wrong.

Compound lifts [Squats, Bench, OHP, Deadlifts] 3x5 (65%, 75%, 85% of 1RM?)

Bench + Accessory Work, Squats + Accessory work, etc for days 1-4 and then you supplement squats or deadlifts on days 5-6?

Also I don't get the 5 rep day, 3 rep day and 5.3.1 rep scheme, explain when I should do this? Cycles? etc? I've never ran Wendler's 5/3/1 before so if you could explain this to me it would help a lot, thanks.

Looks like a solid program anyhow.

[DirtyTrickster]

I'm not sure if i'm reading this correctly; gonna start this in 2 weeks so correct me if i'm wrong.

Compound lifts [Squats, Bench, OHP, Deadlifts] 3x5 (65%, 75%, 85% of 1RM?)

Bench + Accessory Work, Squats + Accessory work, etc for days 1-4 and then you supplement squats or deadlifts on days 5-6?

Also I don't get the 5 rep day, 3 rep day and 5.3.1 rep scheme, explain when I should do this? Cycles? etc? I've never ran Wendler's 5/3/1 before so if you could explain this to me it would help a lot, thanks.

Looks like a solid program anyhow.

You don't base your lifts off of your max, you base them off of your training max which is 90% of your actual max.
For example, your BP training max would be 157.5, or 160 if you round up. I'm going off of your signature.

in this program, 5/3/1 revolves around 3 cycles.
Cycle 1 - 5 reps at 65%, 75%, 85% of your TM
Cycle 2 - 3 reps at 70%, 80%, 90% of your TM
Cycle 3 - 5 reps at 75%, 3 reps at 85% and single at 95%.

The original 5/3/1 allows you to do as many as possible on your last set, I think this program allows that also.
The original 5/3/1 included a deload week, which is eliminated here.

With this program you should lift 6 days a week. I do day 1,2,3,4,rest,1,2,3,4,etc

the first cycle (day 1,2,3,4) you do Cycle 1 rep scheme
rest
2nd cycle (day 1,2,3,4) do Cycle 2 rep scheme
rest
3rd cycle (day 1,2,3,4) do cycle 3
rest
add 5lbs to upper body TM and 10lbs to lower body TM

Go again


Hope that wasn't too confusing. It's almost midnight and I just wrapped up my OHP day.

[Hamzzza]

You don't base your lifts off of your max, you base them off of your training max which is 90% of your actual max.
For example, your BP training max would be 157.5, or 160 if you round up. I'm going off of your signature.

in this program, 5/3/1 revolves around 3 cycles.
Cycle 1 - 5 reps at 65%, 75%, 85% of your TM
Cycle 2 - 3 reps at 70%, 80%, 90% of your TM
Cycle 3 - 5 reps at 75%, 3 reps at 85% and single at 95%.

The original 5/3/1 allows you to do as many as possible on your last set, I think this program allows that also.
The original 5/3/1 included a deload week, which is eliminated here.

With this program you should lift 6 days a week. I do day 1,2,3,4,rest,1,2,3,4,etc

the first cycle (day 1,2,3,4) you do Cycle 1 rep scheme
rest
2nd cycle (day 1,2,3,4) do Cycle 2 rep scheme
rest
3rd cycle (day 1,2,3,4) do cycle 3
rest
increase maxes by whatever is called out in page 1 of this thread
re calculate your TM

Go again


Hope that wasn't too confusing. It's almost midnight and I just wrapped up my OHP day.

do i just add 2.5/5kg to all lifts next cycle, or add 2.5/5kg to my training max and re-calculate (it's similar anyways) ?

[KilluaTheKid]

do i just add 2.5/5kg to all lifts next cycle, or add 2.5/5kg to my training max and re-calculate (it's similar anyways) ?

add 2.5 kg/ 5lbs to OHP/Bench TM, 5 kg/ 10 lbs to Squat/Deadlift TM

[b0stonfan123]

for those of us that are on a weekly schedule...do you think i would hinder gains if we did 1,2,3,4 off, full body, off repeat? That way it is on a weekly schedule and then you can throw in a bodybuilding style day with high reps. I might run this, cool idea OP.

[mrchinup]

yup, its a lot better for intermediates to have atleast 5 workouts a week. scrap OP's accessory work template though. use this instead:

DAY 1- OHP

Accessory Work:
dips/close grip bench press 3 sets (if you do dips, make sure you keep your torso upright, and avoid too much use of the chest)
chins 3 sets (rotate between underhand, overhand, and neutral grip. use a moderate grip width for each)
dumbell/barbell row 3 sets (rotate every week or 2 weeks)
tricep isolation 3 sets


DAY 2- Deadlifts

Accessory Work:
leg press 3 sets
back extensions 3 sets
leg curls 3 sets
hanging leg raises 3 sets

DAY 3- Bench Press

Accessory Work:
incline barbell/dumbbell bench 3 sets
chins 3 sets (rotate between underhand, overhand, and neutral grip. use a moderate grip width for each)
chest supported row 3 sets (this exercise is essentially the reverse of a bench press)
barbell/dumbbell curls 3 sets


DAY 4- Squats

Accessory Work:
stiff legged deadlift 3 sets
back extensions 3 sets
leg extensions 3 sets
hanging leg raises 3 sets

[AlexRyan1]

yup, its a lot better for intermediates to have atleast 5 workouts a week. scrap OP's accessory work template though. use this instead:

DAY 1- OHP

Accessory Work:
dips/close grip bench press 3 sets (if you do dips, make sure you keep your torso upright, and avoid too much use of the chest)
chins 3 sets (rotate between underhand, overhand, and neutral grip. use a moderate grip width for each)
dumbell/barbell row 3 sets (rotate every week or 2 weeks)
tricep isolation 3 sets


DAY 2- Deadlifts

Accessory Work:
leg press 3 sets
back extensions 3 sets
leg curls 3 sets
hanging leg raises 3 sets

DAY 3- Bench Press

Accessory Work:
incline barbell/dumbbell bench 3 sets
chins 3 sets (rotate between underhand, overhand, and neutral grip. use a moderate grip width for each)
chest supported row 3 sets (this exercise is essentially the reverse of a bench press)
barbell/dumbbell curls 3 sets


DAY 4- Squats

Accessory Work:
stiff legged deadlift 3 sets
back extensions 3 sets
leg extensions 3 sets
hanging leg raises 3 sets

There was nothing wrong with the assistance work you don't need to change it that much

[Flol]

Will be following your model and have created a log titled "Flol's Workout Log" (Can't post link as I don't have 50 posts yet).

[mrchinup]

There was nothing wrong with the assistance work you don't need to change it that much

OP's assistance work has way too much pressing

[jd007914]

Intense program geneswest, nice!