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

[waib10]

Also the Bench press day doesn't actually involve barbell press right ? it's just the name ?

[Hamzzza]

What is the "week"? Each cycle? Or each set of 4 workout days?

each set of 4 workout days, 3 weeks make one cycle

[Trashh]

Is there any way I could make this into a 3day split?

[Grabre]

Also the Bench press day doesn't actually involve barbell press right ? it's just the name ?

is this a joke or.....?

[re4l]

A little too much volume if you ask me

[waib10]

Accessory work should be done with max weight possible ? ( per say , day 2 deadlifts , i will do the barbell rows and curls with a weight that i can do max 5-10 reps ?

[jackm7]

Is there any way I could make this into a 3day split?

The whole point of this version is higher frequency...


But yes you could. Example :

mon: bench........ wed: squat........fri: ohp

mon: deadlift.......wed: bench.......fri: squat

mon: ohp.............wed: deadlift.....fri: bench

Etc etc.

Not very effective thouh..

[Karim1997]

OP is it fine if I change the assistance exercise on Bench Day to Flat Barbell Bench? So:

Flat Barbell Bench: 5/3/1
Flat Barbell Bench: 3 sets of 8-10 reps
Peck Deck: 3 sets of 12-15 reps

etc...

[alannigz]

OP is it fine if I change the assistance exercise on Bench Day to Flat Barbell Bench? So:

Flat Barbell Bench: 5/3/1
Flat Barbell Bench: 3 sets of 8-10 reps
Peck Deck: 3 sets of 12-15 reps

etc...

I think its fine. Assistance exercises are there to assist your main lifts, do whatever helps you. Personally I need more time under an actual barbell for my bench to progress, so I do pause close grips and pause inclines as my main assistance work.

[Karim1997]

I think its fine. Assistance exercises are there to assist your main lifts, do whatever helps you. Personally I need more time under an actual barbell for my bench to progress, so I do pause close grips and pause inclines as my main assistance work.

The thing is for 5/3/1, I'm way stronger as to the weights I'm suppose to do, for example on my 5/3/1 day. My 1 rep max was suppose to be 80 kg, but I did it 10 reps (3rd Cycle). So that's why I'm asking if it's fine that I do do assistance work on the flat barbell bench.

[Hamzzza]

185 kg x 11 on deadlifts tonight

hehe tymen

[geneswest]

185 kg x 11 on deadlifts tonight

hehe tymen

what cycle you on? How are you finding the program?

[JevJev]

Making great gains. Been running it for 6 weeks now, seen increases in strength, size and power:

Deadlift - 165kg to 200kg
Bench - 100kg to 110kg
Squat - 100kg to 130kg
OHP - 55kg to 70 kg
Power Clean - 60kg to 85 kg

Gained about 3 kg lean as well. Happy days...

[bboy2143]

Looking to do some power.. been in that "bodybuilding" type of workouts. I really wanna try some powerlifting 1 -5 rep range? Will try this out.

[Hamzzza]

what cycle you on? How are you finding the program?

awesome man, ending cycle 4 atm, haven't deloaded at all but i run it as 2on 1 off, maybe with some accesorry hypertrophy work on the off days - and lots of recovery/stretching stuff

[RicLQH]

can i substitute pull ups with the pull down bar?

[7399martyn]

can i substitute pull ups with the pull down bar?

whats your reasoning?

[RicLQH]

whats your reasoning?

I just started lifting a while ago and I need assistance when doing pullups. I usually can't find a suitable timing to gym with my friends cuz we are still schooling.

[7399martyn]

dont do this program, its too complicated.

do Babylovers SS until you can squat 315, bench 225, deadlift 405 and do at least 12 pull ups.

[anonlifter]

dont do this program, its too complicated.

do Babylovers SS until you can squat 315, bench 225, deadlift 405 and do at least 12 pull ups.

whoa, you're still alive

[7399martyn]

whoa, you're still alive

yes?

[Karim1997]

Can someone explain to me how to de-load with this program?

[anonlifter]

yes?

i thought u died while front squatting

[Str8FromNYC]

anyone have progress pics on this routine?

[Hamzzza]

anyone have progress pics on this routine?

[7399martyn]

i thought u died while front squatting

you thought wrong.

[NewbieX2]

dont do this program, its too complicated.

do Babylovers SS until you can squat 315, bench 225, deadlift 405 and do at least 12 pull ups.

I'm tempted to agree with this. I'm not really understanding the purpose of this program. 531 is a monthly progression. And since the progression is too slow (which, for the majority of the training population, it is), you're trying to increase the frequency to make progress faster. But why do it at all? If you're not at a stage where you need monthly progression, then why not just use weekly linear progression? Do texas method (my preferred), madcows, or something along those lines. But, of course, I may be overlooking something special that this routine offers. I wouldn't mind being educated.

[bboy2143]

I didnt read all pages, sorry TL;DR but to calculate your actual max, is it your actual max for 5 reps? or 1RM?

[TrevorCorr13]

Just making sure I've been doing this right when it says 3 sets of 5 at 65,75,85 it means 1 sets at 65, 1 set at 75, and 1 set at 85 all for five reps per set ?

Srs

[shawngreg]

^yup