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

[BroHusky]

Idk if this has been done already, but I made a simple excel file for this that will help you track everything if anyone is interested (starting this program today):

http://speedy.sh/AggV7/531-CNS-Log.xlsx

edit: If anyone knows a better place to upload an excel file lemme know, or upload for us.

[donsemi]

How does this look? Opinions please.


DAY 1- Bench Press

Accessory Work:
Incline DB Press (3 sets).
Regular fly (3 sets).
Seated dumbbell press (3 sets)
Close Grip Bench Press (3 sets).
Tricep Pushdowns (3 sets).
Lateral raise(2 sets).

DAY 2- Squat
Accessory Work:
Stiff Legged Deadlifts (3 sets).
Leg press (3 sets)
Leg Extensions (3 sets).
Calf Raises (3 sets).
Leg Curls (2 sets)



REST

DAY 3- OHP
Accessory Work:
Paused Bench Press (3 sets).
Incline dumbbell fly (3 sets)
DB OHP (3 sets).
Side Raises (3 sets).
Face Pulls (3 sets).
Shrugs (3 sets).




DAY 4- Deadlift
Barbell Rows(3 sets).
Pull Ups (3 sets).
Cable Rows/Pull downs (Depends on which part of the lat I want to work with extra volume that specific day) (3 sets).
DB/Barbell Curl (3 sets).
Hammer Curl (3 sets).

[Desperitphaggot]

Finally got started on this routine today, and I already love it. Wasted like 40 minutes maxing out on bench with my partner and still finished in an hour and a half. Bout to make some fawkin sweet gainz bruh!

We switched close grip out for dips though because we hate close grip and there's no work that focuses on lower chest for some reason.

[BrandonxbTruong]

This might be a stupid question, but I want to ask anyways. I'm looking to get bigger, stronger, and leaner. Is my third goal reasonable with this workout? Thanks.
Stats: Height 5' 11, Weight 170 lbs
Bench: 275x1
Deadlift: 315 x 5
Squat:375 x 1
Around 15 % ish bf maybe a bit more. I'm an intermediate lifter. I think .

[Desperitphaggot]

This might be a stupid question, but I want to ask anyways. I'm looking to get bigger, stronger, and leaner. Is my third goal reasonable with this workout? Thanks.
Stats: Height 5' 11, Weight 170 lbs
Bench: 275x1
Deadlift: 315 x 5
Squat:375 x 1
Around 15 % ish bf maybe a bit more. I'm an intermediate lifter. I think .

You can jerk off in the gym and get bigger as long as you're eating enough and adding weight to your forearm each time. To get bigger you need to be in a caloric surplus and to get leaner you need to eat in a deficit. Pick one brony.

[BrandonxbTruong]

You can jerk off in the gym and get bigger as long as you're eating enough and adding weight to your forearm each time. To get bigger you need to be in a caloric surplus and to get leaner you need to eat in a deficit. Pick one brony.

I know. Any way to do both at the same time?
Was ****ing around with a buddy yesterday on chest and back, but I'll start on deads today and leave chest for last. Guess bulking then cutting is the way to go. I have serious self confidence issues and i'm going to hate bulking.

[baynesy]

Anyone followed this for the whole 12 cycles?? What were your results?? Would love to run this but haven't seen anyone really run the whole thing

[Norvish]

Hello, this program seems very interesting, but with what should I exchange machine press downs?

I'm pretty new aswell, I'm going to the gym alone and pretty scared of doing 1RM of each workout. How should I find out my max RM?

[kohlerbear]

is this working brah? wont let me install.

Oh balls that link is broken. Some funky stuff happened when I updated. Here's updated link brah, cheers. As always if there's any features that you'd like to see/if anything is broken just shoot me a message

play.google.com/store/apps/details?id=com.kohlerbear.whowascnscalc&hl=en

[mtb4life95]

planning on doing this as a low intermediate lifter. am i gonna die?

[Muffcabbige]

Nice program, I have been following it for almost 2 weeks and already noticing strength gains on lifts! Definately a nice switch up after doing Starting Strength for 1 year. Cant wait for upcoming gains!

[antonha]

This program is nice! I have made more gains from july-sept following this program than what I did before from jan-june. Just one thing though. I only have the time to work out 4 times a week some weeks, would this program still be good?

[Oggie22]

This program is nice! I have made more gains from july-sept following this program than what I did before from jan-june. Just one thing though. I only have the time to work out 4 times a week some weeks, would this program still be good?

The original 5/3/1 is 4x a week anyway I believe, and that program is still highly recommended by a lot of people. You should be fine

[uwanagokhunt]

Not sure if this has been answered:

Can this routine be done on a weekly basis? And if so. Wat % of overall gains will be lost(roughly)? Around 5%?

Going to the gym 6 x a week is effecting my life too much, not sure how nessasary it is?

[jamesovercome]

I love the app, very simple!

[uwanagokhunt]

I love the app, very simple!

Aware me on app

[jamesovercome]

Aware me on app

Google Play store, Who Was CNS 531

[jamesovercome]

Questions for everyone, in terms of accessory exercises, what would be the best way I would arrange these? Trying to work some of my favorite exercises in as much as possible(especially pull ups) and I don't have any machines at home, pure free weights here.

Pull Ups
Dips
Incline Dumbbell Bench Press
Pendlay Rows
Lateral Raises
T Bar Rows
Stiff Legged Deadlifts

2- Would you recommend avoiding the BBB accessory of 5x10 of the main exercise at like 50%? Seems like too much volume for this.

[Humbla]

Google Play store, Who Was CNS 531

can't find app bro

[antonha]

Google Play store, Who Was CNS 531

Can the app be found in appstore? I currently have a ****ty android phone but will get an iphone soon

[jamesovercome]

can't find app bro

Try "531" "Wendler 531" something like that. I found the app looking for a standard BBB Wendler app which lead my to this thread.

[uwanagokhunt]

Google Play store, Who Was CNS 531

So it's not available for iPhone? ffs

[uwanagokhunt]

Found it, there's a "wendler calculator" app in the App Store

[Reuben321]

So, for example at bench press day you do your bench press sets and then the accessory exercises?

And what do you do for warm up before those big lifts?

Is this designed to be done with a spotter? Coz i got none

[TheAlex7]

I think this is suboptimal being that you are deadlifting two days after a heavy and highish-volume leg day and pressing two days after a heavy and high-ish volume push workout.

But then again, nothing is optimal.

Looks like a great routine.

[Oggie22]

So, for example at bench press day you do your bench press sets and then the accessory exercises?

And what do you do for warm up before those big lifts?

Is this designed to be done with a spotter? Coz i got none

Yes. Main movement first, then accessory movements after.

Do whatever drills need to be done to prevent injury. After that's done, just start at a low weight for that lift and build up the weight without fatiguing yourself.

Ask someone at the gym to spot you, bench in a rack, or learn how to fail (somewhat) safely. I'd recommend the first two options over the last one though :P

[dgray101]

Anyone followed this for the whole 12 cycles?? What were your results?? Would love to run this but haven't seen anyone really run the whole thing

Squat: 225x3->275x3
Bench:160x2-> 175x1
Barbell Row:135x1 -> 165x2
OHP 95x1 -> 135x1

The end results are me on cycle number 5. I'm anticipating to hit a 3 plate squat and a 2 plate bench by December.

[Solidair]

not possible but good luck

Squat: 225x3->275x3
Bench:160x2-> 175x1
Barbell Row:135x1 -> 165x2
OHP 95x1 -> 135x1

The end results are me on cycle number 5. I'm anticipating to hit a 3 plate squat and a 2 plate bench by December.

[geneswest]

not possible but good luck

who are you to say it's not possible? He is already at 275x3 squat which should give around a 300 squat for 1 so thats only +15lbs by December which is very do-able. +50lbs on his bench however will be difficult but definitely do-able with some added bodyweight from now till December.

[dgray101]

not possible but good luck

Lol these are called projections, often times they're only realistic when assumptions made come true. But thanks for making me redefine what it means to anticipate something.

The entire point of my response is that the program is effective. But once again, thanks for contributing absolutely nothing useful.