5x5 StrongLift vs 5/3/1

[wevie]

I'm looking at changing things up at the beginning of the year. I'm at the point where I feel I've hit a plateau and I also like to switch it up to not get bored of the same things all the time.

I'm torn between the 5x5 stronglift and the 5/3/1. I thought maybe starting the 5x5 during the cut then move to the 5/3/1. Looking for advice or even suggestions between the two or even another I should consider. Below is some thoughts and information about me.

I'm wondering if I'm somewhat beyond the 5x5 as I'm pretty strong and also the starting weights seem really low but I suppose with moving from squatting one day a week to three and benching/deadlifting two days a week while increasing weight each workout it makes sense. I also figure with my first goal of cutting, working the biggest muscles multiple times a week can't hurt.

My goals for 2019 is to first cut 10 to 15 pounds (no worries I understand what my diet needs to look like) and then after that focus on simply getting stronger (and hopefully looking better in the progress)

I'm not currently following a program but I'm lifting doing 4 days a week with a chest day always flat benching, back day always dead lifting, leg day always squatting and an arm day. Each of those compound lifts usually consists of 7 to 10 sets which includes 2 × 10 light sets for warm up, then I change it up sometimes working my way up to a weight for 2 to 3 reps then back down to the 8 to 10 range or sometimes stay in the 8 to 10 rep range for the rest of the sets. Then I'll do 3 to 4 more exercises mixing it up for 4 × 10 each exercise. I do some ab work (rarely but need to increase this) and toss some shoulders in there once or twice a week as time permits. I also try to run about 6 to 8 miles a week.

Edit: I wanted to mention intensity. In most cases the weight with the rep range is very close to failure. When I have a spotter, I do go to failure on bench press.

Current stats:

age: 41
weight: 210
height: 5'11"

Personal Bests (all recent):

Deadlift:

515lbs x 1
455lbs x 2
405lbs x 6

Squat:

410lbs x 1
405lbs x 2
365lbs x 4
335lbs x 10

Bench Press:

285lbs x 1
245lbs x 4
235lbs x 5
225lbs x 10

Overhead Press:

135lbs x 6
125lbs x 12

[Farley1324]

Stronglifts isn't even remotely an option.

Do you have your eye on any particular 5/3/1 templates?

Are you familiar with the basic 5/3/1 ideas of the training max, and the three different weeks and their percentages, the PR set (formerly called AMRAP), and jokers?

You need to work on that overhead press.

[ECGordyn]

Candito 6 week has a few changes each week of the program, in terms of volume and intensity. Definitely not boring, especially week 2 squats.

Also Madcow.

[wevie]

Stronglifts isn't even remotely an option.

Do you have your eye on any particular 5/3/1 templates?

Are you familiar with the basic 5/3/1 ideas of the training max, and the three different weeks and their percentages, the PR set (formerly called AMRAP), and jokers?

You need to work on that overhead press.

Ha yes sir my overhead press is weak! I may be able to press a little more than that but I've not tested it as I've been pressing only here and there.

I've been doing a lot of reading on it but haven't seen anything about jokers (I'll find it and read about it). I was looking at this site to calculate the percentages: https://blackironbeast.com/5/3/1/calculator

[Farley1324]

Ha yes sir my overhead press is weak! I may be able to press a little more than that but I've not tested it as I've been pressing only here and there.

I've been doing a lot of reading on it but haven't seen anything about jokers (I'll find it and read about it). I was looking at this site to calculate the percentages: https://blackironbeast.com/5/3/1/calculator

Do yourself a favor and just buy the latest book

https://jimwendler.com/products/5-3-1-forever-book

You can find everything online for free, but there's no more efficient and easy to reference/read source with everything in one place, than the latest book

[wevie]

Do yourself a favor and just buy the latest book

https://jimwendler.com/products/5-3-1-forever-book

You can find everything online for free, but there's no more efficient and easy to reference/read source with everything in one place, than the latest book

Sure I'll pick it up. I like having all the info at my fingertips in one place.

Do you think this program is for me when considering my current strength and goals?

[Farley1324]

Sure I'll pick it up. I like having all the info at my fingertips in one place.

Do you think this program is for me when considering my current strength and goals?

Yes.

It is even useful for routine ADD or an arbitrary desire to switch things up from time to time because you can keep going with the same base 5/3/1 sets and reps on the Big 5, but change the supplemental. There's a lot of 9-12 week sets of leader/anchor template setups in the Forever book even. Meaning you can stay on the program and easily track progress while also changing a lot of what you do every 2-3 months. Or not change it if you just do an old fashion FSL or BBB or whatever else endlessly.

It has a really good balance of structure and required must-do stuff, auto-regulation, and user-selectable options that an experienced lifter can really use to the fullest.

[Mortar34]

Sure I'll pick it up. I like having all the info at my fingertips in one place.

Do you think this program is for me when considering my current strength and goals?

I’m 40 and just maxed all my lifts this past weekend after running 5/3/1 for three months. Light work to finish 2018 and will start again in January. My maxes are here.

https://forum.bodybuilding.com/showt...post1569235541


Yes, 5/3/1 is fine for where you are. I don’t know who it wouldn’t do well for, unless you’re talking about an elite power lifter.

[wevie]

Yes.

It is even useful for routine ADD or an arbitrary desire to switch things up from time to time because you can keep going with the same base 5/3/1 sets and reps on the Big 5, but change the supplemental. There's a lot of 9-12 week sets of leader/anchor template setups in the Forever book even. Meaning you can stay on the program and easily track progress while also changing a lot of what you do every 2-3 months. Or not change it if you just do an old fashion FSL or BBB or whatever else endlessly.

It has a really good balance of structure and required must-do stuff, auto-regulation, and user-selectable options that an experienced lifter can really use to the fullest.

I grabbed the Ebook of 5/3/1: The Simplest and Most Effective Training System for Raw Strength (2nd Edition) on Amazon since it was $10 and the other doesn't have an ebook (I ordered it) so I could get started reading. This is totally for me no doubt!

[wevie]

I’m 40 and just maxed all my lifts this past weekend after running 5/3/1 for three months. Light work to finish 2018 and will start again in January. My maxes are here.

https://forum.bodybuilding.com/showt...post1569235541


Yes, 5/3/1 is fine for where you are. I don’t know who it wouldn’t do well for, unless you’re talking about an elite power lifter.

Those are some nice numbers you've put up. I'd love to get to those.

[Damnentia]

I grabbed the Ebook of 5/3/1: The Simplest and Most Effective Training System for Raw Strength (2nd Edition) on Amazon since it was $10 and the other doesn't have an ebook (I ordered it) so I could get started reading. This is totally for me no doubt!

That would he outdated AF.

Latest book (forever) can he found on the Internet for free. (Someone scanned it), but that would be piracy, so I suggest that if you find it useful - please support the author by buying the book.

It costs as much as a mere, single training session with a personal trainer...

[wevie]

That would he outdated AF.

Latest book (forever) can he found on the Internet for free. (Someone scanned it), but that would be piracy, so I suggest that if you find it useful - please support the author by buying the book.

It costs as much as a mere, single training session with a personal trainer...

Yes sir I ordered it from the link Farley posted but wanted to read something now so I got the other from Amazon. In fact, it even says the below on the site so I thought why not?

This book requires a working knowledge of the base 5/3/1 Program. If you don't already own it - you should get it.

[Farley1324]

I grabbed the Ebook of 5/3/1: The Simplest and Most Effective Training System for Raw Strength (2nd Edition) on Amazon since it was $10 and the other doesn't have an ebook (I ordered it) so I could get started reading. This is totally for me no doubt!

Yes sir I ordered it from the link Farley posted but wanted to read something now so I got the other from Amazon. In fact, it even says the below on the site so I thought why not?

This book requires a working knowledge of the base 5/3/1 Program. If you don't already own it - you should get it.

That's a good combination. The Forever book kind of assumes you have an understanding of the principles as they were prior to the Forever book, from what I recall.

A lot of people put a lot of time in under the now seriously outdated second edition book (I bought it when it was new and did it) and it worked and still works, but there have been changes and additions since then

[wevie]

That's a good combination. The Forever book kind of assumes you have an understanding of the principles as they were prior to the Forever book, from what I recall.

A lot of people put a lot of time in under the now seriously outdated second edition book (I bought it when it was new and did it) and it worked and still works, but there have been changes and additions since then

I figured it would be something to at least look over while I wait on Forever, however I did find that PDF...shhhh

[wevie]

I believe I've decided to go with the Boring But Big 3 Month Challenge of the 5/3/1 program. I like that it has me hitting each lift twice a week. Hopefully my recovery can handle that in addition to the 10 miles I want to run a week.