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

[geneswest]

OP couple of questions, Is it ok to switch OHP for Behind the neck? My goals aren't powerlifting and since Jason (ICF) Made the video about behind the neck presses ive been trying them and they feel alot better on my delts. If not, can i switch around the order of pause bench and DB shoulder press? Benching before hand always hurts my numbers and since it is "shoulder" day..?

Sure, that's perfectly fine if your goal isn't powerlifting and even then OHP isn't even a powerlifting move, it's just to help your bench. If you have good shoulder mobility and don't have any issues with BTN then do it. And of course you can change up the order of other exercises to your liking.

Sick program, 160kgx10 to 167.5kgx12 in less than 3 weeks, whilst in a defecit. Feelsgoodman.

Good to hear. keep going

[AlexRyan1]

my goal is to hit 2/3/4 as quickly as possible
atm im at about(maxes) ~82.5/~110/~150
do you think it would be better to continue doing my ppl as I do stall quite often or just get onto this programme and maybe take a bit longer to hit it but have better long term progression.
What numbers do you think I could expect to have after running this for 4 months?

[geneswest]

my goal is to hit 2/3/4 as quickly as possible
atm im at about(maxes) ~82.5/~110/~150
do you think it would be better to continue doing my ppl as I do stall quite often or just get onto this programme and maybe take a bit longer to hit it but have better long term progression.
What numbers do you think I could expect to have after running this for 4 months?

If your P/P/L isn't giving you gains then hop onto this. In 4 months you should have at least a 95kg bench, 140kg squat and a 175kg deadlift (minimum). If you eat in a nice surplus and train your accessory movements hard and get enough sleep etc, I could give you my word you could quite easily achieve 100kg/150kg/190kg.

[VanillaBearB]

If you are strict with lean bulking then yes that sounds fine. But then again how accurately do you track macros? If not reliable i.e you eat out etc and basically rely on nutrition info from a restaurant then obviously that can be innacurate. So make sure you are gaining weight because some days you won't be in a surplus if that's the case.
Also, I never trained abs. Training abs just leads to DOMS the day after and affects your main lift. No real use in training abs-you should know by now you don't need to train abs to get abs it's all about having a low enough bodyfat. Plus your core gets a lot of work with a lot of the exercises in this routine. Don't have a day dedicated to abs, if you feel the need to train them just do some work on them probably the day before benching or OHP'ing


In for results

Thanks for the advice. I have a month-long set meal plan which I stick to so I'm hitting my macros, everything weighed accurately. Yeah, I know about bodyfat and abs, but I have quite a weak core and I think it's one of the reasons why I'm not able to keep my lower back arched when squatting/deadlifting which is why I wanted to hit it a little more.

Thanks again!

[QuickTimee]

in4later

[Camdz28]

Starting this. Hit 220lbs for one rep on bench and probably could've gotten 225. Think it'll be possible for me to hit a 275lb bench in 4 months on this??

[TomNotNatalie]

I've been wanting to give this a try. I'm ill right now, and I can't really do squats like a normal person, but I think I'll give it a shot when I recover.

So my training maxes would be 80kg for bench, 100kg for squat, and 130kg for deadlift.

Wave 1:
Bench - 50x5, 60x5, 70x5+
Deadlift - 85x5, 100x5, 110x5+
Squat - 65x5, 75x5, 85x5+
Wave 2:
Bench: 55x3, 65x3, 70x3+
Deadlift: 90x3, 105x3, 117x3+
Squat: 70x3, 80x3, 90x3+
Wave 3:
Bench: 60x5, 70x3, 75x1+
Deadlift: 100x5, 110x3, 120x1+
Squat: 75x5, 85x3, 95x1+

Then I add 2.5kg-5kg and repeat this? Every fourth cycle around I stop at the prescribed reps for all 3 waves?

Interesting. If this is it, I'm very open to give it a try. So the highest I lift is still optimal for strength even though I only work with about 85% of 1rm?

[nikolic993]

Started this 3 days ago, I'm running it as a Legs/Push/Pull/off/Legs/Push/Pull.On my 5+ days I got 12 reps on squats,11 reps on bench, and 16 reps on deadlift(brb dying).Will report back with progress numbers in a couple of months.

[ForeverPulling]

I apologize if you've already answered these questions.

- How long did you follow this routine for, and how much weight did you add to eat lift?
- So once you only hit the required reps on the 4th cycle, do you go back to hitting max reps on the final set on the 5th cycle (until the 8th cycle when you go back to just hitting required reps).

Thanks.

Also, were you not tempted to add any squats/leg work into the Deadlift session? Otherwise you're only training legs properly about 1.5x per week.

[SonOfAristaeus]

Hmmm intredasting

[geneswest]

Started this 3 days ago, I'm running it as a Legs/Push/Pull/off/Legs/Push/Pull.On my 5+ days I got 12 reps on squats,11 reps on bench, and 16 reps on deadlift(brb dying).Will report back with progress numbers in a couple of months.

in for good results.

I apologize if you've already answered these questions.

- How long did you follow this routine for, and how much weight did you add to eat lift?
- So once you only hit the required reps on the 4th cycle, do you go back to hitting max reps on the final set on the 5th cycle (until the 8th cycle when you go back to just hitting required reps).

Thanks.

Also, were you not tempted to add any squats/leg work into the Deadlift session? Otherwise you're only training legs properly about 1.5x per week.

Well the first time I ran this program from december 2012 until about april 2013 I gained like 15kg on my bench, 70kg on my deadlift, 50kg on my squat and like 10kg on my OHP. The second time I gained another 15kg on bench, 30kg deadlift, 30kg squat and 5-10kg OHP in 6 cycles which took a little over 3 months.
Basically I recommend going to failure on the top set unless failure means like 1 rep over the required reps. If your top set is 155kg for 5 on deadlifts and you think you can only manage 6 with a huge grind then I wouldn't bother. If you know you can still manage like 7+ reps I'd do a few extra. But for the first 4 cycles go to failure.

[geneswest]

Slightly altered the accessory work

DAY 1- Bench Press 5/3/1 Working Sets

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

DAY 2- Deadlifts 5/3/1 Working Sets

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 5/3/1 Working Sets

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 5/3/1 Working sets

Accessory Work:
Stiff Legged Deadlifts (3 sets).
Paused Squats (2 Sets)
Leg Extensions (3 sets).
Calf Raises (3 sets).
Leg Curls or GHR (2 sets).

[ATGsquatss]

Op u got my pm??

[Kizewic]

I recently started this program and im into my 3 rep sets. And im really liking it so far! Good stuff

[EthanHun]

Hey OP,

I'm interested in running this program but I'm a fat man and i'm trying to cut down. You say this work out will still be beneficial for me while I cut.

Will I be able to increase my Strength while cutting on this program.

Current lifts
Bench 315
Squat 315
Deadlift 405
OH press 165

[gud1]

Is third week based off training max too?

"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%."

Kinda confusing there.

Other than that, awesome program OP.

[Aasemd]

I'm curious as to how this increases your stats OP.

One thing I don't like about 531 in general is squatting once a week.

[DanCutter]

Is third week based off training max too?

"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%."

Kinda confusing there.

Other than that, awesome program OP.

Yeah, they're all based on your TM.

I'm curious as to how this increases your stats OP.

One thing I don't like about 531 in general is squatting once a week.

Good thing that this programme has you squatting twice a week den

[bigbang]

im a little confused on what you mean by working out 5-6 days a week

monday - bench
tues - deadlift
wed - ohp
thurs - squat (after this, is it the end of the first cycle?)
fri rest
sat - bench
sund - deadlift

monday - rest
etc?

thanks

[DanCutter]

im a little confused on what you mean by working out 5-6 days a week

monday - bench
tues - deadlift
wed - ohp
thurs - squat (after this, is it the end of the first cycle?)
fri rest
sat - bench
sund - deadlift

monday - rest
etc?

thanks

Basically it means workout 5/6 or even 7 days a week if you do not require a rest day.
This routine isn't bound to the days of the week, so one week you may work Monday until Saturday and rest on Sunday whereas another week you may lift Monday, Tuesday, have a rest on Wednesday and continue training from there on.
As for your first question, that would be the end of the first 'week' not the first cycle.
One cycle consists of three workouts of each lift or a total of 12 workouts.
Only then should you add weight as prescribed in the programme.

Hope this helped!

[ATGsquatss]

so is 4 workouts considered a ''week''?

[EthanHun]

Hey OP,

I'm interested in running this program but I'm a fat man and i'm trying to cut down. You say this work out will still be beneficial for me while I cut.

Will I be able to increase my Strength while cutting on this program.

Current lifts
Bench 315
Squat 315
Deadlift 405
OH press 165

OP does my workout look right. I just started week1 cycle1

Bench 195x5 225x5 255x5 (or am i supposed to do max reps on the last set?) I confused
Inc DB press 65x15 85x12 95x8
Inc Fly 50x12 60x10 65x8
CG bench 155x12 185x10 205x7
Tri pull 57.5x8 50x9 50x9
Machine chest 180x10 230x7 230x7
BW Dips 10,10,10

Are my assistance work good? rep range? do i progress in weight here like I do on my main lift?

[EthanHun]

so is 4 workouts considered a ''week''?

Yes 4 workouts would be a week. However, if you do 5-6 workouts/week you will be starting the next workout. Basically you do 12 workouts/ cycle how ever you want to break it up. I'd aim for 1 cycle every 2-3 weeks. Which at 2 weeks it would be 6 workouts/week. at 3 weeks you are at 4 workouts/week.

Some where in between 2-3 would probably be best.

[geneswest]

OP does my workout look right. I just started week1 cycle1

Bench 195x5 225x5 255x5 (or am i supposed to do max reps on the last set?) I confused
Inc DB press 65x15 85x12 95x8
Inc Fly 50x12 60x10 65x8
CG bench 155x12 185x10 205x7
Tri pull 57.5x8 50x9 50x9
Machine chest 180x10 230x7 230x7
BW Dips 10,10,10

Are my assistance work good? rep range? do i progress in weight here like I do on my main lift?

Go all out on your last set, other than that your accessory looks great.

And yes, 4 sessions is a "week".

[corvade]

Op... what's your opinion on doing 5/3/1 on a Chest/Arms,Legs,Delts/Back,rest,repeat routine? I'd like to hit my legs more often...
My current lifts are 195 bench, 315 dead, 250 squat, 135 ohp

On back day, I'd be doing Press/Deadlift/Accessory

[EthanHun]

Go all out on your last set, other than that your accessory looks great.

And yes, 4 sessions is a "week".

Got cha! So i should have tried 255x20 reps!! well i'd probably got 8-10 if i tried hard!!! I'll make sure to do that going on wards!

[danteggg]

I've been lifting for a while dropped like 40lbs and since then ive just maintaining not taking it too serious and setting goals at all, Im starting this and im pretty motivated.
First question is how well would this go if I'm trying to cut?
Second, I have a question about the Accessory work, how many exercises should I start doing? do you do all of them?? In what format should I do the 2-3 sets for the accessory work as in reps/weight.
Thanks for sharing I'll update with progress soon

[EthanHun]

OP quick question. After each cycle you add +5 pounds to your training max? Or to each set from the previous cycle.

Like for me my Training max is 300 ----> if i did +5 to training max i'd be at 305
195x5 225x5 255x5 This would give me odd numbers each time 198.25 , 228.75 , 259.25

So do I add +5 to my Training max or to each lift ?

[geneswest]

OP quick question. After each cycle you add +5 pounds to your training max? Or to each set from the previous cycle.

Like for me my Training max is 300 ----> if i did +5 to training max i'd be at 305
195x5 225x5 255x5 This would give me odd numbers each time 198.25 , 228.75 , 259.25

So do I add +5 to my Training max or to each lift ?

Training max. Just round up.

[StronkMarcus]

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).

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.

Starting this, just let me get this right. The bench, deadlift etc are 5/3/1 while the accesory work is 3x10?