Tell me about your strength gains on 5/3/1

[sonti]

Has anyone here done 5/3/1 (or at least a full cycle), how was it? I've just finished my 1st week and I enjoy it, so I was wondering how others found it. I have 20 weeks until my 1st PL meet so strength gains are really my only goal (and a maximum 5lb weight gain for my class). Right now I'm a very detrained lifter, was intermediate about 4 years ago. Don't have the recovery ability for SS.

Thanks in advance!

[Determinednoob]

It will definitely work although perhaps not as fast as possible. If you don't think you can run something like SS you could go in between with something like Madcow's adding weight weekly vs each workout or monthly.

[ktj4l]

I agree you might be better off running Madcow's 5x5 or something similar for a while. Once you hit a wall with that, 5/3/1 (or the powerlifting version with heavy singles and the weeks switched around) might be a great option for you.

[mcmoon]

As of right now my tested maxes are:

Squat: 255 - 305

Bench: 225 - 255

Deadlift: 315 - 455

OHP: 135 - 175

This is after about 6 months and the last 2.5 months I've been on a cut. I also pull heavy singles or doubles on the opposite lift days. Ex: 5/3/1 squat then 6 sets of heavy singles on deadlift, 5/3/1 OHP then 6 sets of heavy doubles on bench.

I started doing that to get used to handling heavier weights and has worked wonders for me

[sonti]

Thanks all.

I looked at Madcow 5x5 and it seems good. Apparently with a 134lb (61kg) 1RM squat to start, I may be able to get up to 160lb (73kg) in 12 weeks and then who knows beyond then. Girls my size (63kg) seem to come in around the 70-90kg squat for PL meets. I know I'm competing against myself but I don't want to be too low compared to everyone right???

It looks good and I like the 3 day approach.

[Jasonk282]

If you don't mid he slow progress it's a very good program. If, as you say, you'r looking to get your gains up for your meet, then madcow's is probably the better approach.

5/3/1 5-10 lbs once a cycle(3-4 weeks)
Madcow;s 5 lbs every week

[sonti]

If you don't mid he slow progress it's a very good program. If, as you say, you'r looking to get your gains up for your meet, then madcow's is probably the better approach.

5/3/1 5-10 lbs once a cycle(3-4 weeks)
Madcow;s 5 lbs every week

Thanks, that's a good perspective. I'm not untrained, I'm detrained, so a slow approach is probably not the best then. Maybe I am being too conservative. Ah well I will give Madcow a shot then instead.

[Jasonk282]

Thanks, that's a good perspective. I'm not untrained, I'm detrained, so a slow approach is probably not the best then. Maybe I am being too conservative. Ah well I will give Madcow a shot then instead.

I'd run 5/3/1 after the comp if you want, that way you're still increasing strength and adding mass, but it's not as agressive as Madcow's. Which is what I am going to do after my comp this summer.

For some prespective. When I started 5/3/1 my training max for cycle 1 on squats was 275. 9 cycles later my squat training max was 335

[bmontgomery87]

stick with it for at least 6 months. Don't change anything for at least 3-4. Run the program as written.


My lifts shot up well on 5/3/1

I'd personally try to run a 5x5 program and get my lifts up over the next 20 weeks before the meet. Then switch to 5/3/1