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  1. #1
    Strong just got Stronger geneswest's Avatar
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    5/3/1: Who was CNS Version.

    This is the version of 5/3/1 I have been running and it yields amazing results and progress. I recommend this program to ANYONE. However Intermediate/Advanced lifters will probably get the most out of this.
    Whether your goal is strength OR size, this is an excellent program to run.

    Okay Wendler's 5/3/1 is basically a program that's based on the big 4: Squat, Bench, Deadlift and OHP.
    Each training day consists of one of the following.
    In the first "week", you do 3 sets of 5 at 65%, 75%, 85% of your training max. (TM is 90% of actual max).
    In the second "week", you do 3 sets of 3 at 70%, 80%, 90% of your training max.
    In the third "week", you do a set of 5 at 75%, a set of 3 at 85% and single at 95%.

    After these weeks, you increase your Squat and Deadlift training max by 5kg/10 lbs. And your Bench Press and OHP by 2.5kg/5lbs.

    What's different with my version?
    You train 5-6 days a week rather than the four that Wendler recommends. You also skip the De-Load week on week 4.
    This allows you to progress much faster. So basically you do Bench/Deadlift/OHP/Squat then just repeat. Only have 1-2 rest days a week. It'll be most beneficial if it was after either Squats or Deadlifts.

    Each "Cycle" is a period of 12 workouts (3 workouts for each of the lifts, the 5 rep day, the 3 rep day and the 5/3/1 rep day)
    Training 5/6 days a week means you should complete each cycle in 2 weeks or just over. That gives a 5kg/10lb progress in 2 weeks for Squat and Deadlifts, and 2.5kg/5lb progress for Bench and OHP.

    I would run this program for 8-12 cycles at a time. That should be 4-6 months of following this routine. You can expect amazing results. If you run it for 12 cycles, you can expect 60kg gain on your training max for Squat and Deadlift, and 30kg gain on your training max for Bench and OHP in 6 months. Amazing progression.

    On the last set, you have the option to max out on the reps. In this version you should max out on the last set for every session in the first 3 cycles. On the fourth cycle, just hit required reps.

    DAY 1- Bench Press

    Accessory Work:
    Incline DB Press (3 sets).
    Incline DB Flys (3 sets).
    Close Grip Bench Press (3 sets).
    Tricep Pushdowns (3 sets).
    Machine Chest Press (2 sets).

    DAY 2- Deadlifts

    Accessory Work:
    Barbell Rows (3 sets).
    Pull Ups (3 sets).
    Cable Rows (3 sets).
    DB/Barbell Curl (3 sets).
    Hammer Curl (3 sets).

    DAY 3- OHP

    Accessory Work:
    Paused Bench Press (3 sets).
    DB OHP (3 sets).
    Side Raises (3 sets).
    Face Pulls (3 sets).
    Shrugs (3 sets).

    DAY 4- Squats

    Accessory Work:
    Stiff Legged Deadlifts (3 sets).
    ATG High Bar Squat (2 sets)
    Leg Extensions (3 sets).
    Calf Raises (3 sets).
    Leg Curls (2 sets).


    If you are a beginner, and are looking for even faster progression, I would recommend doing bench and OHP on the same day. This means you will progress every ~1.5 weeks. This is how this format would look like:



    DAY 1- Deadlifts

    Accessory Work:
    Barbell Rows (3 sets).
    Pull Ups (3 sets).
    Cable Rows (3 sets).
    DB/Barbell Curl (3 sets).
    Hammer Curl (3 sets).

    DAY 2- Bench Press
    OHP


    Accessory Work:
    Incline DB Press (2 sets).
    DB Lateral Raises (3 sets)
    Close Grip Bench Press (2 sets).
    Tricep Pushdowns (3 sets).
    Face Pulls (3 sets)

    DAY 3- Squats

    Accessory Work:
    Stiff Legged Deadlifts (3 sets).
    ATG High Bar Squat (2 sets)
    Leg Extensions (3 sets).
    Calf Raises (3 sets).
    Leg Curls (2 sets).



    Yes. This will be very taxing on your CNS system. You will need to be eating in a caloric surplus for this program. Plenty of stretching for recovery, get enough protein and sleep.
    Yes. This will give you amazing results, guaranteed.
    Yes. You will add size not only strength on this program.

    Good Luck.
    Workout log: http://forum.bodybuilding.com/showthread.php?t=149793363&p=982377313

    PR's
    232.5/140/255 = 627.5kg / 1383lb

    Powerlifting Competition History
    Novice Competition (July 2013) - 160/100/220 = 480kg @ 73.1kg
    Wild West Shootout (October 2013) - 200/120/227.5 = 547.5kg @ 74.7kg
    Perth Cup (January 2014) - 230/132.5/252.5 = 615kg @ 86.0kg
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  2. #2
    Registered User armkash's Avatar
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    It's great program. Progress will be guaranteed. Awesome.
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  3. #3
    aesthetics in works. xSup3r's Avatar
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    inb4 my elbow hurts from pressing too much

    **** you and **** your elbow - Mark Bell.
    Disregard bodyweight, acquire aesthetics.
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    SQUAT: 140KG / 140KG @ 79kg 24/8/2013
    BENCH: 80KG / 100KG @72.4kg

    SMALL CALVES CREW

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  4. #4
    O.G. (Original Guido) Jasonk282's Avatar
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    OP, what are YOUR results on this?
    USMC 00-06 11-??

    Reps for Chesty

    Skilled labor isn't cheap, cheap labor isn't skilled.

    Ironheads 3x5 log http://forum.bodybuilding.com/showthread.php?t=146846153&p=922608013#post922608013
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  5. #5
    Registered User bravo96's Avatar
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    Originally Posted by Jasonk282 View Post
    OP, what are YOUR results on this?
    pretty good judging by his other thread.
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  6. #6
    Registered User Broscientist88's Avatar
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    Love this, even though wendler isnt against it, i dont think 5/3/1 for a beginner is necessarily a good idea, and this makes it much more accessible.
    In a few weeks youl be up to your working weight and going for PRs.
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  7. #7
    Registered User John4789's Avatar
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    Looks like a good adaptation for the novice lifter who isn't ready to accept 10lbs progress over 4 weeks just yet.
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  8. #8
    Crazy Kraut ktj4l's Avatar
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    I prefer the Frequency Project approach, but this could also work for some people. I think it needs more upper body pulling though, which I would toss in where you have redundant pressing movements. I'd also do extra volume on the main movements instead of some of the assistance work listed, but that's really more about personal preference (as are many things).

    I agree that overtraining is mostly horsesh!t, if you're eating properly and using proper recovery methods (getting enough sleep, foam rolling, stretching, going for walks... just to name a few). Most people are just afraid of working through soreness and being tired at first. Just throwing yourself into this routine will destroy most people that have never trained like this, and then you have to know when to keep pushing and when to stop before you injure yourself.

    It's a fine line and I think it's easier to realize when you're starting to go too far, if you increase training frequency or volume over time rather than jumping straight into something that's a lot higher frequency or overall volume than you're used to. Your body will fight you when you try to force it to adapt work capacity. That's something you should battle through, but not everyone has the same work capacity to start off so not everyone needs the same amount of stimulus to force an adaptation.

    Even John Broz doesn't throw beginners straight into two-a-days, 7 days per week. So if you're training hard 4 days per week right now, 5 is probably a decent start with roughly the same overall volume. Give yourself some time to adapt to the higher frequency, then raise overall volume for another forced adaptation. This is all just my opinion though. Everyone should do whatever the f#ck they want to!
    Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
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  9. #9
    O.G. (Original Guido) Jasonk282's Avatar
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    Originally Posted by bravo96 View Post
    pretty good judging by his other thread.
    I don't doubt 5/3/1 I ran it myself. But from my understanding 5/3/1 is more of a long term approach in terms of strength and size. if you want something than you can do for 4-6 months I'd look into madcow's to give you faster results.
    USMC 00-06 11-??

    Reps for Chesty

    Skilled labor isn't cheap, cheap labor isn't skilled.

    Ironheads 3x5 log http://forum.bodybuilding.com/showthread.php?t=146846153&p=922608013#post922608013
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  10. #10
    Registered User Broscientist88's Avatar
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    Originally Posted by Jasonk282 View Post
    I don't doubt 5/3/1 I ran it myself. But from my understanding 5/3/1 is more of a long term approach in terms of strength and size. if you want something than you can do for 4-6 months I'd look into madcow's to give you faster results.
    This is ran 5 or 6 days a week so 4 on 1 off. You complete a cycle after 2 weeks or slightly over, so its faster progression than the original 5/3/1. Maybe not as fast in strength gains as some of the 5x5s.
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  11. #11
    O.G. (Original Guido) Jasonk282's Avatar
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    Originally Posted by Broscientist88 View Post
    This is ran 5 or 6 days a week so 4 on 1 off. You complete a cycle after 2 weeks or slightly over, so its faster progression than the original 5/3/1. Maybe not as fast in strength gains as some of the 5x5s.
    6 days would be
    b/d/off/o/s/b/d

    5 days would be
    b/d/o/s/off/b

    Just as an example. ^

    I, personally, don't think that that's better than the way Wendler has it set up, especially if you're putting up some pretty decent numbers already. IMO, you're killing yourself with very few rest days. That leaves you with very little rest days to recover from the beating you're taking.

    But like everything...do what you want.
    USMC 00-06 11-??

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    Skilled labor isn't cheap, cheap labor isn't skilled.

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  12. #12
    Registered User bravo96's Avatar
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    Originally Posted by Jasonk282 View Post
    I don't doubt 5/3/1 I ran it myself. But from my understanding 5/3/1 is more of a long term approach in terms of strength and size. if you want something than you can do for 4-6 months I'd look into madcow's to give you faster results.
    if you run madcows you have the problem of less accessory work.
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