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.
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07-14-2013, 01:36 AM #1
5/3/1: Who Was CNS Version. Guaranteed amazing results.
Elite Powerlifter
740kg @ 81.45kg [1631@179]
760kg @ 94.20kg [1675@207] - 2hr weigh-in
IG: @briancookpl
Log: http://forum.bodybuilding.com/showthread.php?t=149793363&p=982377313
Best Lifts in Comp: 656/391/689 = 1736# / [787.5kg]
PM for Online Coaching enquiries
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07-14-2013, 01:37 AM #2
in.
Disregard bodyweight, acquire aesthetics.
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Current / Goal (one year or less)
DL: 180KG / 180KG @ 80.0kg 1/9/2013
SQUAT: 140KG / 140KG @ 79kg 24/8/2013
BENCH: 80KG / 100KG @72.4kg
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07-14-2013, 02:15 AM #3
- Join Date: May 2011
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07-14-2013, 02:20 AM #4
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07-14-2013, 02:59 AM #5
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07-14-2013, 03:21 AM #6
not a fan of all the accessory work but the basic principle of doing 5/3/1 more frequently can be good, heck wendler even made a prgram called the frequency project where you have 24 workouts (or something like that) over a course of a month http://www.jimwendler.com/wp-content...ncyproject.pdf
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07-14-2013, 03:49 AM #7
- Join Date: May 2011
- Location: New Zealand
- Age: 30
- Posts: 15,278
- Rep Power: 54800
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07-14-2013, 04:47 AM #8
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07-14-2013, 05:06 AM #9
- Join Date: Apr 2011
- Location: Noord-Brabant, Netherlands
- Age: 36
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Week 1
Day 1: Squat 5/5/5 + Bench 5/5/5 + 1 quad assistance, 1 chest assitance
Day 2: Deadlift 5/5/5 + OH Press 5/5/5 + 1 back assistance, 1 shoulder, tricep and bicep assitance
Day 3: Off (I prefer Core/ABS and conditioning)
Day 4: Squat 3/3/3 + Bench 3/3/3 + 1 quad assistance, 1 chest assitance
Day 5: Deadlift 3/3/3 + OH Press 3/3/3 + 1 back assistance, 1 shoulder, tricep assitance and bicep assitance
Day 6: Off (I prefer Core/ABS and conditioning)
Day 7: Off
Week 2
Day 8: Squat 5/3/1 + Bench 5/3/1 + 1 quad, 1 chest assitance
Day 9: Deadlift 5/3/1 + OH Press 5/3/1 + 1 back assistance, 1 shoulder, tricep assitance and bicep assitance
Day 10: Off (I prefer Core/ABS and conditiong)
Day 11: Squat DELOAD + Bench DELOAD, assitance is optional, but don't go overboard or too heavy on intensity/volume
Day 12: Deadlift DELOAD + OH Press DEALOAD, assitance is optional, but don't go overboard or too heavy on intensity/volume
Day 13: Off (I prefer Core/ABS and conditiong)
Day 14: Off
This way. You still have your deload 25% of the time. You still train 4 times a week (6 days if your prefer Core/ABS/conditiong on Wednesday and Saturday)
5/5/5 assitance: 12-15 reps
3/3/3 assitance: 8-10 reps
5/3/1 assitance: 4-6 reps
DELOAD assitance: a few pump sets of 15-20 reps (If you need or if you want, you just can do your deload main lifts for that day and go home since the cycles last just 2 weeks and you hit every muscle 2 times a week)Last edited by TheSecondName; 07-14-2013 at 05:11 AM.
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07-14-2013, 05:21 AM #10
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07-14-2013, 05:37 AM #11
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07-14-2013, 05:59 AM #12
Can you post your before (before starting this routine) and after (current) pictures?
'Too much of anything is too much'- All Time Low
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07-14-2013, 06:16 AM #13
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07-14-2013, 06:29 AM #14
I ran it for 4 months from November to Feb, had amazing results.
Squat - 130kg to 155kg
Deadlift - 135kg to 200kg
Bench - 100kg to 115kg
OHP - 65kg to 80kg
I am running it now too. Already gained so much in the space of a few weeks.
These are recent pics
Before running it I ended my cut. So here are my end of cut pictures
I have probably gained 4kg lean mass in just over half a year.Elite Powerlifter
740kg @ 81.45kg [1631@179]
760kg @ 94.20kg [1675@207] - 2hr weigh-in
IG: @briancookpl
Log: http://forum.bodybuilding.com/showthread.php?t=149793363&p=982377313
Best Lifts in Comp: 656/391/689 = 1736# / [787.5kg]
PM for Online Coaching enquiries
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07-14-2013, 06:37 AM #15'Too much of anything is too much'- All Time Low
"Therapy is every kids nightmare. When everyone is telling you you need help and all you really want is a hug." - Alex Gaskarth
'Cause what I learned was, It’s not about forcing happiness; It’s about not letting the sadness win'- The Wonder Years (Local Man Ruins Everything)
*Pop Punk Crew*
#ezrevival2K15
Friend Code: 1993-9732-9246
Brave Frontier ID: 6394457769 (Leader: 6* Elza)
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07-14-2013, 06:41 AM #16
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07-14-2013, 06:47 AM #17
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07-14-2013, 07:44 AM #18
- Join Date: Mar 2009
- Location: Melbourne, Victoria, Australia
- Age: 32
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there are a lot of factors involved, so everyone will always use their annecdotal evidence.
I press 4 times a week lol. I am going to step it back a notch as I am not even on a surplus so recovery capacity is a bit not optimal.
Genewest routine, has a good ammount of pressing, I like it. (main bench, overhead + accesory) I think it is a good deal. I think overall it has been well put together to increase progression rates compared to the normal wendler. A lot of times newbies seem to seek aggresive progression but end up spinning their wheels and having to deload many times, with a slower progression like this one, there aren't gonna be many resets (if any) just a long, steady progression schedule. Sometimes slow and steady wins the race, and I have seen a lot of people succeding with 5/3/1, even when people said it was too advanced for them."Do not subordinate fundamental principles to minor details."
Physiotherapy instagram
https://www.instagram.com/dayyan.physio/
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07-14-2013, 01:39 PM #19
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07-15-2013, 05:33 AM #20
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07-15-2013, 05:47 AM #21
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07-15-2013, 05:49 AM #22
Might swap to this in a week or two. Keen to get some strength happening. Would you say that this could be comparable to a ppl for mass? Seeing how the amount of weight pushed over the 6 month period would obviously be greater. I plan to compete next September
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07-15-2013, 06:24 AM #23
I don't see why it couldn't be comparable if not better for mass than PPL. You will be progressively overloading the muscle, getting stronger and doing a lot of compound movements and accessory work. Definitely jump on this program, inbox me with any questions I am more than happy to help you out.
Elite Powerlifter
740kg @ 81.45kg [1631@179]
760kg @ 94.20kg [1675@207] - 2hr weigh-in
IG: @briancookpl
Log: http://forum.bodybuilding.com/showthread.php?t=149793363&p=982377313
Best Lifts in Comp: 656/391/689 = 1736# / [787.5kg]
PM for Online Coaching enquiries
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07-15-2013, 02:45 PM #24
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07-18-2013, 03:17 AM #25
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07-18-2013, 03:46 AM #26
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07-18-2013, 04:10 AM #27
- Join Date: Aug 2012
- Location: Co Wicklow, Leinster, Ireland
- Age: 27
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It looks really fun, but if you dont mind me asking.. is this not just turned into a bro split with low frequency? ( not that im against that, i prefer that style of training ).
Also, how would your week look? Train mon-friday and take weekend off? or just go through the cycle, take a day off anf then do it again?
And what is the rep scheme for accessory lifts? cheers, sorry if i missed it.Last edited by Broscientist88; 07-18-2013 at 04:37 AM.
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07-18-2013, 05:21 AM #28
Anywhere from 5-20. Other compounds normally 5-10. Isolations up to 20. Just progress on them.
Thanks man, it will serve you well.
I train whenever, I don't go on the same days every week. And read above for rep scheme.Elite Powerlifter
740kg @ 81.45kg [1631@179]
760kg @ 94.20kg [1675@207] - 2hr weigh-in
IG: @briancookpl
Log: http://forum.bodybuilding.com/showthread.php?t=149793363&p=982377313
Best Lifts in Comp: 656/391/689 = 1736# / [787.5kg]
PM for Online Coaching enquiries
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07-18-2013, 05:46 AM #29
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07-18-2013, 05:50 AM #30
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