Reply
Results 1 to 7 of 7
  1. #1
    Registered User JJV125's Avatar
    Join Date: May 2019
    Age: 49
    Posts: 3
    Rep Power: 0
    JJV125 is on a distinguished road. (+10)
    JJV125 is offline

    Wendler 5-3-1 question

    I've been doing 5-3-1 for 5 months with awesome results. I'm following the first original program very simple and effective. On the 5 plus weeks 3 + weeks and the 1 Plus weeks I'm hitting a good amount over the prescribed reps and I feel great. Every week I'm hitting a PR. I'm also taking the deload weeks. But now I'm on month 5 and I'm only hitting a little bit over the prescribed Reps. For example 90% a couple of Cycles ago I overhead pressed 190 14 times and now a couple of Cycles later 190 has become my 85% and I only did it for 9. Could it be that way because the 5 rep sets before got heavier? I'm looking ahead and I still feel like I can hit the 1 + reps in a couple of weeks no problem. So I see no need to retest the max. Is this normal? Is it normal to not break a previous rep record with the same weight? I've looked this up and read that as long as you're hitting the prescribed reps you should just keep going. Just looking for some feedback on anybody else that knows anything about this program thank you
    Reply With Quote

  2. #2
    Registered User utfootball4's Avatar
    Join Date: May 2006
    Posts: 329
    Rep Power: 3473
    utfootball4 is a glorious beacon of knowledge. (+2500) utfootball4 is a glorious beacon of knowledge. (+2500) utfootball4 is a glorious beacon of knowledge. (+2500) utfootball4 is a glorious beacon of knowledge. (+2500) utfootball4 is a glorious beacon of knowledge. (+2500) utfootball4 is a glorious beacon of knowledge. (+2500) utfootball4 is a glorious beacon of knowledge. (+2500) utfootball4 is a glorious beacon of knowledge. (+2500) utfootball4 is a glorious beacon of knowledge. (+2500) utfootball4 is a glorious beacon of knowledge. (+2500) utfootball4 is a glorious beacon of knowledge. (+2500)
    utfootball4 is offline
    Originally Posted by JJV125 View Post
    I've been doing 5-3-1 for 5 months with awesome results. I'm following the first original program very simple and effective. On the 5 plus weeks 3 + weeks and the 1 Plus weeks I'm hitting a good amount over the prescribed reps and I feel great. Every week I'm hitting a PR. I'm also taking the deload weeks. But now I'm on month 5 and I'm only hitting a little bit over the prescribed Reps. For example 90% a couple of Cycles ago I overhead pressed 190 14 times and now a couple of Cycles later 190 has become my 85% and I only did it for 9. Could it be that way because the 5 rep sets before got heavier? I'm looking ahead and I still feel like I can hit the 1 + reps in a couple of weeks no problem. So I see no need to retest the max. Is this normal? Is it normal to not break a previous rep record with the same weight? I've looked this up and read that as long as you're hitting the prescribed reps you should just keep going. Just looking for some feedback on anybody else that knows anything about this program thank you
    I think you are ok - everyone have bad days/weeks. I done the 5-3-1 program about 10yrs ago and didn't really like it because I'm not good at pushing my sets to failure etc - so the overall volume was just too low.
    Training Journal: https://forum.bodybuilding.com/showthread.php?t=176692881

    Squat day: Theme song - https://www.youtube.com/watch?v=hZjk3ezPRcA

    Nip Hussle: https://www.youtube.com/watch?v=wuWJUd8nN4w

    "The height of cultivation always runs to simplicity." Bruce Lee
    Reply With Quote

  3. #3
    Registered User JJV125's Avatar
    Join Date: May 2019
    Age: 49
    Posts: 3
    Rep Power: 0
    JJV125 is on a distinguished road. (+10)
    JJV125 is offline
    Thanks for taking the time to respond.
    Reply With Quote

  4. #4
    Registered User Garage Rat's Avatar
    Join Date: Apr 2005
    Location: So.Cal.
    Posts: 5,725
    Rep Power: 23870
    Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000)
    Garage Rat is offline
    Yes it happens.
    You can readjust your weights lower and start over with the lighter weights.
    Also follow the program as written without extra sets, reps,exercises all of which could effect your progress.
    Wendell has it written a certain way for a reason and it seems many people want to modify it.
    When you modify you change the program which can be good or bad but it's now a different program.
    The issue is eventually you will stall in any program even the 5-3-1,you can't keep getting stronger every cycle.
    A different protocol may be what you have to search for that fits you and your goal.
    Reply With Quote

  5. #5
    Registered User JJV125's Avatar
    Join Date: May 2019
    Age: 49
    Posts: 3
    Rep Power: 0
    JJV125 is on a distinguished road. (+10)
    JJV125 is offline
    Thanks good points.
    Reply With Quote

  6. #6
    Registered User Millz12323's Avatar
    Join Date: Oct 2016
    Age: 32
    Posts: 734
    Rep Power: 3849
    Millz12323 is a glorious beacon of knowledge. (+2500) Millz12323 is a glorious beacon of knowledge. (+2500) Millz12323 is a glorious beacon of knowledge. (+2500) Millz12323 is a glorious beacon of knowledge. (+2500) Millz12323 is a glorious beacon of knowledge. (+2500) Millz12323 is a glorious beacon of knowledge. (+2500) Millz12323 is a glorious beacon of knowledge. (+2500) Millz12323 is a glorious beacon of knowledge. (+2500) Millz12323 is a glorious beacon of knowledge. (+2500) Millz12323 is a glorious beacon of knowledge. (+2500) Millz12323 is a glorious beacon of knowledge. (+2500)
    Millz12323 is offline
    Originally Posted by JJV125 View Post
    For example 90% a couple of Cycles ago I overhead pressed 190 14 times thank you
    Jesus Christi man... You're hella strong. I've literally never in my gym, other than me seen anyone OHP more than 145 pounds.

    What's your height and weight and how much can you bench. Mirin those OHP stats.

    As far as advice. We all have strong days/weeks... Have you lost weight? I find my pressing strength suffers if I'm cutting.
    2019 goals - squat 365 (done), bench 295 (extremely unlikely to happen), DL 455 (done) OHP 1XBW (done), Incline press - 225 (not training for This)

    Recent best lifts
    Bench - 265x1
    Squat - 280x13, 295x8, 370x1
    Deadlift - 400x13, 415x9, 440x3, 460x1
    OHP - 165 - 1x5, 175x1
    Incline press - 205 5x5
    BW - 175 On the way to 165

    Log: https://forum.bodybuilding.com/showthread.php?t=177172201
    Reply With Quote

  7. #7
    Registered User Chess101's Avatar
    Join Date: Jan 2014
    Age: 32
    Posts: 1
    Rep Power: 0
    Chess101 has no reputation, good or bad yet. (0)
    Chess101 is offline
    5/3/1 will eventually, once you get closer to your true maxes end up being 2-5 reps on the 1+ days. If you don't hit 2 on the 1+ cycle, I personally redo that months cycle.

    305#B.P
    415# SQUAT
    190# S.O.H.P
    405# DEAD (YEA MY DEADS SUCK)

    I'm around 185# 5'7". The program works just takes time
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts