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

[canaan955]

Alright I'll post my results so far.

Started this routine for my bulk 1st September. I'm 5',5". Starting weight was 62kg/132lb. Current weight is 68kg/150lb. Today I finished my 4th cycle.

Starting 1RM (1st Sept):

Bench Press: 57kg / 125lb
Deadlift: 60kg / 132lb
OHP: 20kg / 55lb
Squat: 60kg/ 132lb

Stats today (27 Nov):
Bench Press: 77,5kg / 170lb
Deadlift: 107,5kg/ 237lb
OHP: 60kg/ 132lb
Squat: 108kg/ 238lb

IMO this is one of the best strength programs out there. You just get stronger after every cycle.

@geneswest I'm planning to cut now because I put on a little bit of fat and want to get rid of it. Do you recommend using the same weights of my last cycle until I reach my desired weight?

[kingmode]

Alright I'll post my results so far.

Started this routine for my bulk 1st September. I'm 5',5". Starting weight was 62kg/132lb. Current weight is 68kg/150lb. Today I finished my 4th cycle.

Starting 1RM (1st Sept):

Bench Press: 57kg / 125lb
Deadlift: 60kg / 132lb
OHP: 20kg / 55lb
Squat: 60kg/ 132lb

Stats today (27 Nov):
Bench Press: 77,5kg / 170lb
Deadlift: 107,5kg/ 237lb
OHP: 60kg/ 132lb
Squat: 108kg/ 238lb

IMO this is one of the best strength programs out there. You just get stronger after every cycle.

@geneswest I'm planning to cut now because I put on a little bit of fat and want to get rid of it. Do you recommend using the same weights of my last cycle until I reach my desired weight?

not downing your progress, brah, but with your stats almost any program would've gotten you those results. I think the program is more geared towards late intermediates or advanced lifters since it's influenced by 531.
IMO you should go for a one of the standard beginner routines like icf 5x5, Babylovers SS, Fierce 5 etc. and then switch to sth. like this after you gained more strength.

[canaan955]

not downing your progress, brah, but with your stats almost any program would've gotten you those results. I think the program is more geared towards late intermediates or advanced lifters since it's influenced by 531.
IMO you should go for a one of the standard beginner routines like icf 5x5, Babylovers SS, Fierce 5 etc. and then switch to sth. like this after you gained more strength.

Not really. This program is for everyone as stated by geneswest. Why would I switch to something else if this is already working fine?

Original 5/3/1 is designed for more advanced lifters who would suit the slower progression. This is much better for beginners/intermediate lifters. It would also work for advanced lifters if they can cope with the workload, and that CNS recovery

[geneswest]

Not really. This program is for everyone as stated by geneswest. Why would I switch to something else if this is already working fine?

Exactly that. Don't fix something that clearly isn't broken. Your progress so far has been great, and it's not going to stop there. Once you plateau there are things to add in which will ensure you progress the next cycle, you'll need to PM me if you are in that situation.

[Cyder00]

Alright I'll post my results so far.

Started this routine for my bulk 1st September. I'm 5',5". Starting weight was 62kg/132lb. Current weight is 68kg/150lb. Today I finished my 4th cycle.

Starting 1RM (1st Sept):

Bench Press: 57kg / 125lb
Deadlift: 60kg / 132lb
OHP: 20kg / 55lb
Squat: 60kg/ 132lb

Stats today (27 Nov):
Bench Press: 77,5kg / 170lb
Deadlift: 107,5kg/ 237lb
OHP: 60kg/ 132lb
Squat: 108kg/ 238lb

IMO this is one of the best strength programs out there. You just get stronger after every cycle.

@geneswest I'm planning to cut now because I put on a little bit of fat and want to get rid of it. Do you recommend using the same weights of my last cycle until I reach my desired weight?

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?

[canaan955]

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.

[skinnyasf]

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?

[iwillbecomeFIT]

Gene is the man!

[KenoXZbrah]

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.

[EzTeBaN]

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.

[ardee2124]

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.

[bravesfan1984]

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?

[jbento92]

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.

[Cshall98]

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?

[PendlayRow8500]

To press a lot you must press a lot.

True dat.

[RezDirected]

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

[landonb82]

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?

[geneswest]

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.

[EUGuy]

how much weight and reps shoud i go on Accessory exercises ?

[Kartiloco]

Hey, I have a question regarding the updated version

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.

[Kartiloco]

Anyone?

[geneswest]

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%érs 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.

[tlay3]

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

[tlay3]

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.

[tlay3]

Update as follows;
23rd dec squat 255x15
26th dec OHP 150x9
27th dec deadlift 305x11
28th dec bench press 185x16
Body weight now 166

[tlay3]

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.

[CrazyBlackPanda]

lol

[turtle433]

Started this last week. Loving the change from boring but big.

[Supearman]

Awesome program needs an awesome bump. Been doing this for almost 6 months and will continue.

[turtle433]

Going to run this program again once I finish my cut.