Designing my own Program

[JPSmyth]

I have been looking for a new program to start running, but I feel like many of them are light on volume/intensity. I like the idea of 5/3/1, I will likely run that in the future. The weights just seemed so light that it deterred me. I will use that when my lifts are stalling, not when they are steadily increasing as is.

I was thinking of using the following for bench, squat, deads, and OHP
Week 1: 4x8
Week 2: 5x5
Week 3: 7x3
Week 4: 6x2 (or 2+)
Deload or immediately repeat

Progressively lowering reps from 32, 25, 21, 12 as the weights increase, and adding 5lbs each month. I scaled back the %s for the first two months when I laid the numbers out for myself to ensure I won't miss a rep. I am confident that this will work, what do you guys think?

[m4ddog]

What happened to people trying things out for themselves.

[arian11]

I scaled back the %s for the first two months when I laid the numbers out for myself to ensure I won't miss a rep. I am confident that this will work, what do you guys think?

Where are the %s? I think we need to see the %s.

[JPSmyth]

Where are the %s? I think we need to see the %s.

the 4x8 are 70-73%
5x5 are at 80%
3x3 is 88-91%
6x2 is 93%-ish

But they are scaled back a bit like I said to ensure that I don't miss any reps. I just slightly lowered my 1RMs when calculating kind of like 5/3/1

[arian11]

the 4x8 are 70-73%
5x5 are at 80%
3x3 is 88-91%
6x2 is 93%-ish

But they are scaled back a bit like I said to ensure that I don't miss any reps. I just slightly lowered my 1RMs when calculating kind of like 5/3/1

So you don't want to do 5/3/1 because the weights seem light and the progress seems slow because you go up 5-10 lbs every 3 weeks. So you designed a program where you lowered your 1RMs and are going up 5 lbs every 4 weeks?

[JPSmyth]

So you don't want to do 5/3/1 because the weights seem light and the progress seems slow because you go up 5-10 lbs every 3 weeks. So you designed a program where you lowered your 1RMs and are going up 5 lbs every 4 weeks?

with the classic 5/3/1 template, I entered my 1rms... In over 6 months I will just be getting to my actual 1RM on the heaviest day. Also the only set with weight that is remotely heavy is the 1+ set in that program. I personally just want to handle heavier weights more often.

[arian11]

with the classic 5/3/1 template, I entered my 1rms... In over 6 months I will just be getting to my actual 1RM on the heaviest day. Also the only set with weight that is remotely heavy is the 1+ set in that program. I personally just want to handle heavier weights more often.

So with your template, how long till you will be getting to your actual 1RM on the heaviest day? Also, are you doing each lift once a week? Are you doing any kind of assistance work or just the competition lifts?

[Jarrett1337]

Seems good, give it a try. Thats the only way you'll know if it works for you.

[JPSmyth]

So with your template, how long till you will be getting to your actual 1RM on the heaviest day? Also, are you doing each lift once a week? Are you doing any kind of assistance work or just the competition lifts?

I have it so that my 6x2 day will be my real 1rm in 12 weeks. I know that 5/3/1 is tried and true, but I just feel that for me personally, a bit more volume and heavier weight will benefit me, at least for now.

I will likely do each lift 1x week and on off days do sport-specific stuff.

And I will definitely be doing assistance exercises... just some off the top of my head - floor press, block pulls, deficit deads, front squats, hamstring work because mine need it, incline press, weighted pull-ups, one arm DB rows, bent-over rows, face pulls, etc... nothing out of the ordinary

[NorthStrong]

with the classic 5/3/1 template, I entered my 1rms... In over 6 months I will just be getting to my actual 1RM on the heaviest day. Also the only set with weight that is remotely heavy is the 1+ set in that program. I personally just want to handle heavier weights more often.

Then just hit your top set for the day and go up for one to two more sets after that (assuming the max rep set went well).

[JPSmyth]

Then just hit your top set for the day and go up for one to two more sets after that (assuming the max rep set went well).

if I just work up heavier than the prescribed reps every session I will end up having to determine new percentages, there's almost no point in altering a program like that in my my opinion. It wouldn't be considered 5/3/1 then I think

I just can't bring myself to do such low reps on a 5/3/1 program, like a 3x3 day. 9 working reps for the main lift? Even if it works, mentally I want to work my main lifts more than that

[arturogatti]

I think your rep scheme sounds good with the percentages you mentioned.

You mentioned that you want more volume than 5/3/1 but your program seems like it has less volume than 5/3/1 for the main lifts assuming you're doing them once a week. The majority of volume with 5/3/1 is accounted for in assistance like the BBB 5x10 template.

With your program I'd do each movement 2x per week, 1 day light (4x8 or 5x5) and then 1 day heavy (7x3) or (6x2) to get the volume up. Do the opposite rep scheme the following week then add your 5lbs (or less) on the 3rd week and repeat.

[scotpak1979]

I think it sounds pretty good, but I would do it twice a week, perhaps incorporating it into a 4 times a week template e.g:
> 2 upper body days: Your reps scheme for bench+ downsets+ accessories, perhaps you can do OHP on one of those days (3X5)
> 2 lower body days: Your rep scheme for squats. Do DLs after squats, but you may want to lower total reps for DL.

[JPSmyth]

I think your rep scheme sounds good with the percentages you mentioned.

You mentioned that you want more volume than 5/3/1 but your program seems like it has less volume than 5/3/1 for the main lifts assuming you're doing them once a week. The majority of volume with 5/3/1 is accounted for in assistance like the BBB 5x10 template.

With your program I'd do each movement 2x per week, 1 day light (4x8 or 5x5) and then 1 day heavy (7x3) or (6x2) to get the volume up. Do the opposite rep scheme the following week then add your 5lbs (or less) on the 3rd week and repeat.

5/3/1 BBB looks cool to put on size. You're right I will do some experimenting with this program, still maintain the reps I laid out for the main lifts and report back with progress

[melvin2345]

How long have you been lifting?

[JPSmyth]

How long have you been lifting?

About 3 years, probably following a good structured program for only 1. Before that doing bro splits and sets of 15-20

[melvin2345]

About 3 years, probably following a good structured program for only 1. Before that doing bro splits and sets of 15-20

What strength program were you running?

Assuming it was linear progression, are you switching because you were stalling frequently, or are you just bored?

[Daemonium]

Over half of your training for every lift is spent over 90% 1RM. It will likely be very draining. Theres no need to deload every 4 weeks (or at least there shouldn't be if you progress at a good pace for your training status).

I'd recommend using a method that works and not fuuk with it too much, unless you have the knowledge and experience to do so (which most don't).

You're likely going to try things that wont work for you. Thats life. You never know until you try.

[arturogatti]

I think only the 6x2 days would be 90% over his true 1RM since he stated earlier that his percentages are worked from reduced 1RMs.

Volume is the primary factor which causes fatigue anyway so as long as he's not going to failure, I don't see a problem with the intensities he's using.

OP I'm with you on not doing 531. Boring but big is named boring for a reason. Who wants to spend their time in the gym doing 5x10 sets at 50%. Going for rep PRs on the + sets is one of the few things I like about the program.

I tried 531 for few months, made a small amount of progress on ohp and squat but bench and dead didn't move. The program has got a good reputation so it obviously works for some.

Ditching 531 and eventually running a program written myself is the best thing I've done for my numbers. You don't need a degree to write something that works for you. "For you" being the key phrase.

Everyone's advice here is going to biased towards their own style of training so just try it for a few months and see like others have said.