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  1. #1441
    Registered User canaan955's Avatar
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    Originally Posted by Cyder00 View Post
    You didn't follow the progression... If you would have followed the progression you would add about 5-10 lbs to you ohp each month and you've been doing the program for like 3 months but added bout 90 pounds?
    I trained 6 days a week.
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  2. #1442
    Registered User skinnyasf's Avatar
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    1) Hi, when doing bent over rows after deadlifts, should i do 3x10? or same frenquency as a compound (5x3)?

    2) Also ive im having trouble developing rear delts, so i added rear delt cable crossover 4x10, is that fine?

    3) In back day i used to replace Pullups with lat pulldown cause i wasnt able to perform more than 3, now i added pullups with neutral grip and im able to perform more every session. Is it fine that i have both pullups with neutral grip and lat pulls downs?
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  3. #1443
    Registered User iwillbecomeFIT's Avatar
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    Gene is the man!
    Last edited by iwillbecomeFIT; 12-16-2015 at 01:47 AM.
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  4. #1444
    Registered User KenoXZbrah's Avatar
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    Done 3 days of the first week now and got around 14 the the 5+ ser. Not sure if I calculated My 1mr wrong or not, lol.
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  5. #1445
    Registered User EzTeBaN's Avatar
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    Can someone explain to me how many sets i should do per workout and the %?

    Sorry im so confused right now lol

    Never used 5 3 1 before.

    Only like reps and sets for the day.
    ROCK IT.... LIFT IT!!!!!!!
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  6. #1446
    Registered User ardee2124's Avatar
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    Originally Posted by skinnyasf View Post
    1) Hi, when doing bent over rows after deadlifts, should i do 3x10? or same frenquency as a compound (5x3)?

    2) Also ive im having trouble developing rear delts, so i added rear delt cable crossover 4x10, is that fine?

    3) In back day i used to replace Pullups with lat pulldown cause i wasnt able to perform more than 3, now i added pullups with neutral grip and im able to perform more every session. Is it fine that i have both pullups with neutral grip and lat pulls downs?
    1. 3x6-10 is ideal.

    2. Facepulls are the best rear-delt exercise, but rear-delt flyes shouldn't be an issue I don't think.

    3. As long as it doesn't affect your recovery it should be fine.
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  7. #1447
    Registered User bravesfan1984's Avatar
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    Anyone running this 6on/1off or 2on/1off or 2on/1off/3on/1off? Trying to determine the best way to schedule this for recovery. I'm leaning towards the last option.

    Also, I'm more focused on hypertrophy/bodybuilding so would 5-6 accessories at 2-3 sets a piece be too much?
    Last edited by bravesfan1984; 02-26-2016 at 11:56 AM.
    Eat, Sleep, Train...Repeat

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  8. #1448
    Registered User jbento92's Avatar
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    Originally Posted by KenoXZbrah View Post
    Done 3 days of the first week now and got around 14 the the 5+ ser. Not sure if I calculated My 1mr wrong or not, lol.
    I think that the set of 5 is a set that's supposed to feel light since the percentage is low.
    We're all gonna make it brah
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  9. #1449
    Registered User Cshall98's Avatar
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    I'm doing version with bench and OHP day combined, and I'm finding that doing deadlifts after squats, still leg deads, and leg curls may be inhibiting my glutes and hamstrings from growing. Is it ok to put the hamstring/glute work on deadlift day?
    My log:
    http://forum.bodybuilding.com/showthread.php?t=169888683&p=1429732191#post1429732191

    5'10 137lbs
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  10. #1450
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    Originally Posted by 7399martyn View Post
    To press a lot you must press a lot.
    True dat.
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  11. #1451
    Registered User RezDirected's Avatar
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    alright guys just finished my bulk with this routine, and im here to give yall my results

    i followed it in a PPLPPL fashion so push day included both bench 5/3/1 and ohp 5/3/1

    before: no tested max but heres for reference

    squat: was struggling to get 270x4

    deadlift: 365x1

    bench: struggling to get 200x3

    ohp: struggling to get 135x 3

    front squat: 225x1

    these arent exact, when i say struggling i mean it was a tough set


    after:

    bench: 245x1

    squat:345x1

    deadlift: 435x1

    ohp: 155x1 or 150x3 which ever you see if better

    front squat: 285x1

    ran it from nov to april

    i added more volume to all the days, cuz i like spending time in the gym

    feel free to ask any questions

    weight went from 185-216
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  12. #1452
    Registered User landonb82's Avatar
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    I just finished 12 cycles of this. Not sure what program to use now.. Do you guys know of any programs for a beginner-intermediate that separate the big 4 on four separate days? Can I just keep using this program and change accessories? Or work up to a 3-5rm every and try to use a linear progression?
    My Workout Log: http://forum.bodybuilding.com/showthread.php?t=166303511
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  13. #1453
    Strong geneswest's Avatar
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    Originally Posted by landonb82 View Post
    I just finished 12 cycles of this. Not sure what program to use now.. Do you guys know of any programs for a beginner-intermediate that separate the big 4 on four separate days? Can I just keep using this program and change accessories? Or work up to a 3-5rm every and try to use a linear progression?
    How have you progressed on each of the lifts in 12 cycles?
    If progress isn't stalling, you don't need to change programs. I do offer online coaching so if you were interested in that send me through a PM.
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  14. #1454
    Registered User EUGuy's Avatar
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    how much weight and reps shoud i go on Accessory exercises ?
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  15. #1455
    Registered User Kartiloco's Avatar
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    Hey, I have a question regarding the updated version

    Originally Posted by geneswest View Post
    No worries. Okay I shall post an updated version.

    DAY 1- Bench Press 5/3/1 sets.

    Accessory Work:
    Close Grip Bench Press (3 sets).
    Incline DB Press (3 sets).
    Incline DB Flys OR Cable Crossovers (3 sets).
    Tricep Pushdowns (3 sets).
    Machine Chest Press (2 sets, last to failure high reps).
    Face Pulls (3 sets)

    DAY 2- Deadlifts 5/3/1 sets

    Accessory Work:
    Barbell Rows/DB Rows [Rotate exercise every 6 week block] (3 sets).
    Pull Ups (3 sets) *Weighted pull ups when you achieve 3 sets of 15 with bodyweight
    Cable Rows (3 sets).
    DB/Barbell Curl (3 sets).
    Leg Extension (3 sets)
    Hammer Curl (3 sets).

    DAY 3- OHP 5/3/1

    Accessory Work:
    Floor Press OR Feet Up Bench Press w/ Pause (3 sets).
    DB OHP (3 sets).
    Side Raises (3 sets).
    Lat Pulldown (3 sets).
    Face Pulls (3 sets).
    Shrugs (3 sets).

    DAY 4- Squats 5/3/1 sets

    Accessory Work:
    High Bar Paused Squat (3 sets)
    Stiff Legged Deadlifts with BB or DB's (3 sets).
    Leg Extensions (3 sets).
    Calf Raises (3 sets).
    Leg Curls (4 sets).

    5-6 days a week training, so each week there will be a different sequence of "days". Train 6 days if time allows/you recover in time. If not, 5 days minimum.
    I'm on my 4th cycle now doing this routine and just switched from the OPs version to this updated version this week.

    My questions:

    I see you added extra back / lat work (Lat Pulldowns, 3 sets), why did you choose to add them on OHP day which is the day right after Deadlift day, where you did tons of pulling movements already?
    Wouldn't it be better and more evenly spaced out (for maximizing muscle protein synthesis) if the Lat Pulldowns were added to Squat day?

    And you changed the regular paused bench on OHP day to Floor Press OR Feet Up Bench Press w/ Pause (3 sets) , I wonder why the feet up? I always thought feet up while benching was a "noob" mistake, but maybe I was wrong What's the advantage here compared to regular foot placement?

    And now my biggest concern... all my lifts on this routine are climbing up (Deadlift the fastest, Bench and OHP slowly creeping up), but my SQUAT has been stalling from day one and I think is now slowly even regressing a bit... today I only got 6 reps on the 5+ day of the 4th cycle, which means I'm probably about to stall soon, and it was at 126,5 kg which is a weight I already lifted for a full 5x5 months ago when I was doing ICF etc . .. I don't know, maybe it's the lower frequency for legs that is not optimal for me, I was pretty used to squatting 3 times a week and now it's only every 5th day, if that. What should I do if one lift stalls but the others are going up fine?

    Maybe the added leg extensions on Deadlift will do something there, but I'm not sure if those carry over to squats at all.
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  16. #1456
    Registered User Kartiloco's Avatar
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    Anyone?
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  17. #1457
    Strong geneswest's Avatar
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    Originally Posted by Kartiloco View Post
    Hey, I have a question regarding the updated version



    I'm on my 4th cycle now doing this routine and just switched from the OPs version to this updated version this week.

    My questions:

    I see you added extra back / lat work (Lat Pulldowns, 3 sets), why did you choose to add them on OHP day which is the day right after Deadlift day, where you did tons of pulling movements already?
    Wouldn't it be better and more evenly spaced out (for maximizing muscle protein synthesis) if the Lat Pulldowns were added to Squat day?

    And you changed the regular paused bench on OHP day to Floor Press OR Feet Up Bench Press w/ Pause (3 sets) , I wonder why the feet up? I always thought feet up while benching was a "noob" mistake, but maybe I was wrong What's the advantage here compared to regular foot placement?

    And now my biggest concern... all my lifts on this routine are climbing up (Deadlift the fastest, Bench and OHP slowly creeping up), but my SQUAT has been stalling from day one and I think is now slowly even regressing a bit... today I only got 6 reps on the 5+ day of the 4th cycle, which means I'm probably about to stall soon, and it was at 126,5 kg which is a weight I already lifted for a full 5x5 months ago when I was doing ICF etc . .. I don't know, maybe it's the lower frequency for legs that is not optimal for me, I was pretty used to squatting 3 times a week and now it's only every 5th day, if that. What should I do if one lift stalls but the others are going up fine?

    Maybe the added leg extensions on Deadlift will do something there, but I'm not sure if those carry over to squats at all.
    Have you ever thought about using your own initiative? You don't have to follow the program to a tee, it is only a guide. The main method in this program is the 5/3/1 progression however training 5-6 days per week. Throw in the back work wherever you feel it best. It doesn't matter if you can recover. For all I care, throw in more back work on any of the other days without back work.

    Feet up bench removes the arch and leg drive out of the press. Again, do regular bench if that's what you want to do. Too many people focused on the 0.000000001%rs rather than just getting on with it and training hard for multiple years.

    As for slower progression on squats, perhaps you don't attack the squat with as much intent as the other lifts? Do you apply maximal force every time you do a rep? Do you treat each rep like a single? If you feel like it's not enough volume and you are handling recovery well, throw in some more volume, it isn't rocket science. Low volume is high volume for one person etc. This is extremely low volume for me now as my work capacity is significantly higher than the average joe.

    I hope I answered your questions. If you would like to optimise your training and follow custom programming that is much more effective, send me a PM or email me at briancookpl@hotmail.com for affordable online coaching.
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  18. #1458
    Registered User tlay3's Avatar
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    Hey really good looking program you've here, I'm looking to improve strength so that I can increase size, and this tends exactly to my goals so me and a couple buddies will run this for awhile. Thank you for sharing.
    Starting weight 157 Bench: 225, Squat: 275, DL: 335
    Expecting big results first month due to muscle memory gains but I'll try to keep you updated
    Performed following lifts in early Dec of 2016
    Bench
    225
    Squat
    315
    DL
    365
    BW-168
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  19. #1459
    Registered User tlay3's Avatar
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    hey just an update using progress tracked from my log... 29th nov. squat 235x15 20th dec squat 240x18.
    28th nov. bench press 185x10, 17th dec. bench 190x13
    deadlift hasnt had any progrssion due to hurting my lower back during snowboarding
    1st dec. OHP 135x8, 20th dec. 140x12
    overall pleased with my progress, wish i could fix my back problem but im doing what i can without going cold turkey because i love squating and deadlifting but the back pain stops me short everytime.
    Performed following lifts in early Dec of 2016
    Bench
    225
    Squat
    315
    DL
    365
    BW-168
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  20. #1460
    Registered User tlay3's Avatar
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    Update as follows;
    23rd dec squat 255x15
    26th dec OHP 150x9
    27th dec deadlift 305x11
    28th dec bench press 185x16
    Body weight now 166
    Performed following lifts in early Dec of 2016
    Bench
    225
    Squat
    315
    DL
    365
    BW-168
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  21. #1461
    Registered User tlay3's Avatar
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    3rd Jan BP: 195x14
    4th Jan S:255x15 (no improvement but at 15 reps it starts to get more mental)
    5th Jan OHP 150x9
    7th Jan DL 295x15 (used straps, not embarrassed to admit my grip strength ain't there)
    This will be my last post on here since ive got the feeling no one is reading them. If your interested in my further results follow me on instagram @ tanner.layton and shoot me a PM on there.
    Performed following lifts in early Dec of 2016
    Bench
    225
    Squat
    315
    DL
    365
    BW-168
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  22. #1462
    Registered User CrazyBlackPanda's Avatar
    Join Date: Nov 2013
    Age: 26
    Posts: 1,026
    Rep Power: 330
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    lol
    Clean bulk ? lulz
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  23. #1463
    Registered User turtle433's Avatar
    Join Date: Mar 2014
    Age: 30
    Posts: 617
    Rep Power: 602
    turtle433 is a jewel in the rough. (+500) turtle433 is a jewel in the rough. (+500) turtle433 is a jewel in the rough. (+500) turtle433 is a jewel in the rough. (+500) turtle433 is a jewel in the rough. (+500) turtle433 is a jewel in the rough. (+500) turtle433 is a jewel in the rough. (+500) turtle433 is a jewel in the rough. (+500) turtle433 is a jewel in the rough. (+500) turtle433 is a jewel in the rough. (+500) turtle433 is a jewel in the rough. (+500)
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    Started this last week. Loving the change from boring but big.
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  24. #1464
    i like lift Supearman's Avatar
    Join Date: Jul 2013
    Location: Sweden
    Age: 23
    Posts: 3,065
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    Awesome program needs an awesome bump. Been doing this for almost 6 months and will continue.
    Squat PR: 232.5kg
    Bench PR: 165kg
    Deadlift PR: 270kg
    @77kg
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  25. #1465
    Registered User turtle433's Avatar
    Join Date: Mar 2014
    Age: 30
    Posts: 617
    Rep Power: 602
    turtle433 is a jewel in the rough. (+500) turtle433 is a jewel in the rough. (+500) turtle433 is a jewel in the rough. (+500) turtle433 is a jewel in the rough. (+500) turtle433 is a jewel in the rough. (+500) turtle433 is a jewel in the rough. (+500) turtle433 is a jewel in the rough. (+500) turtle433 is a jewel in the rough. (+500) turtle433 is a jewel in the rough. (+500) turtle433 is a jewel in the rough. (+500) turtle433 is a jewel in the rough. (+500)
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    Going to run this program again once I finish my cut.
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  26. #1466
    Registered User bassbb's Avatar
    Join Date: Apr 2017
    Age: 29
    Posts: 135
    Rep Power: 115
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    any1 still running dis?
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  27. #1467
    Registered User Saffigotchi's Avatar
    Join Date: Jan 2020
    Age: 50
    Posts: 1
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    Originally Posted by bassbb View Post
    any1 still running dis?
    I just started running this program this week!
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  28. #1468
    Registered User GuitarJerry's Avatar
    Join Date: Dec 2014
    Location: Plano, Texas, United States
    Age: 55
    Posts: 14
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    I’m just starting this today.

    Props to the OP for being extremely patient. I would have blown a gasket very early on.

    Reading comprehension is low in this place. Every conceivable question has been answer, and yet 80% of the way through, people asking about the rep scheme. OMG!

    I didn’t read every post, but I did scroll through most of it because I saw a few modifications as I went. The last one I saw was pure gold for more PL specific assistance.

    I will be running this. I may cut a few accessories. I’m kind of a minimalist trainer, but love the 531 strength scheme. I was looking at doing Wendlers Frequency Project, Mad Cow, or Texas Method, but then saw this. It’s perfect timing. I love frequency and volume.

    I have been lifting for better than 10 years,but due to some serious injuries, have had to start from scratch a few times. I’m now healed and have spent 2 years working very slowly on making sure I strengthen up in a very slow and solid manner. I’m there now, and ready to explode.

    Trying to work back up to 1,000 lb total. That’s my goal for this year. This program should get my there. I believe hypertrophy is the secret to building strength and this program has it.

    Thanks.
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  29. #1469
    Registered User canaan955's Avatar
    Join Date: Jun 2015
    Age: 25
    Posts: 16
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    I've been running this program for 4 years now (with some added auxiliary exercises) and this is how I look (no roids)
    Attached Images
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