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  1. #1
    Registered User unoaime's Avatar
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    Can 5/3/1 be run Bench/Squat and Deadlift/OHP?

    Or would that be breaking the program too much? I've read as much as I can on it but whilst it says about pairing Bench/OHP for example, it says nothing about this way to alternate.

    A bit of a deeper question I wonder if you guys could help me with. It's taking me a lot of time trying to get into the philosophy of the program. This week I benched 92.5kg for 5x5 for example. My 1RPM is probably about 107kg (given I could probably do 6 or 7 reps of 92.5kg). Puts training max at around 96kg.

    That would put my sets at

    5+ 81kg
    3+ 86kg
    1+ 91kg

    I know it works and Wendler clearly knows what he's on about. I've read all I need to about the supplementals and assistance work but still, it just seems absolutely crazy to me to go from 25 reps of 92.5kg to just around 10-11 reps of 81kg. Bonkers! I'm tempted to do a 5x5, 5x3, 5x1 kind of system of my own but with the 531 templates. Would that be dumb and should I just stick to a program that works for probably 100s of thousands?
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  2. #2
    Registered User BeginnerGainz's Avatar
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    GZCLP > 5/3/1

    But to answer your question yes. I did BBB like that for a few months. I just found a lift-based split hella boring.
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  3. #3
    Registered User unoaime's Avatar
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    Originally Posted by BeginnerGainz View Post
    GZCLP > 5/3/1

    But to answer your question yes. I did BBB like that for a few months. I just found a lift-based split hella boring.
    I actually did GZCLP to get to the point where i'm at now. Most of what i've learnt so far is taken from that program. When I felt I wasn't making any progress on it anymore and would end up at the 10x1s too often (which i haven't got time for and it never felt right hogging the bench for that long in the small gym i go to). I started trying it with different rep ranges and adding sets. Sort of like a 4x4, 4x4, fail, 5x3, fail, 6x2 and then work back down to the same original weight but do 5x4, 6x3, 7x2 etc.
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    Registered User EliKoehn's Avatar
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    Are you set on 5/3/1, per se? There are other good programs available, of course.

    I don't like the slow progression and low frequency of 5/3/1, personally, but it results in success for many nevertheless, just likely not ideal.
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  5. #5
    Registered User BeginnerGainz's Avatar
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    Originally Posted by unoaime View Post
    I actually did GZCLP to get to the point where i'm at now. Most of what i've learnt so far is taken from that program. When I felt I wasn't making any progress on it anymore and would end up at the 10x1s too often (which i haven't got time for and it never felt right hogging the bench for that long in the small gym i go to). I started trying it with different rep ranges and adding sets. Sort of like a 4x4, 4x4, fail, 5x3, fail, 6x2 and then work back down to the same original weight but do 5x4, 6x3, 7x2 etc.
    Then 5/3/1 BBB might be what you need. Let’s you touch heavier weights but is more focused on getting bigger which in turns will continue to drive those gains.
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  6. #6
    Registered User unoaime's Avatar
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    Originally Posted by EliKoehn View Post
    Are you set on 5/3/1, per se? There are other good programs available, of course.

    I don't like the slow progression and low frequency of 5/3/1, personally, but it results in success for many nevertheless, just likely not ideal.
    Not necessarily, it just seems to be a go-to for so many people. Obviously the method is very fruitful as it works and pretty much everyone who's been on it for any amount of time sings its praises. Something about 1 truly heavy workset in the base program doesn't really appeal to me though - and reading up on Joker sets and all this anchor leader stuff it feels like it's forced in and requires far too much autoregulation that it makes me feel like I may as well just be trying to program myself or jumping on something else if I want more heavy reps.
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  7. #7
    Toronto Millz12323's Avatar
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    I ran 531 for a while. About a year total with different templates...

    I liked BBB above all else and made some great gains on it. I ran it as wendler wrote it in thr forever book. Not sure about the changes you're suggesting to run.

    There is a lot of value to the 5x10 sets. Really helps to ingrain better movement patterns and my grip strength blew up from doing the BBB sets with double over hand.

    I had a log for a while when I was running it which is linked in my Sig.

    https://youtu.be/EnYxIV2gMsY

    There's a link to an ohp BBB workout. I'm mostly proud of what to me seems like crisp form.
    Recent best lifts
    Bench - 225x13, 235x9, 250x5, 280x1
    Squat - 295x10, 340x5, 375x1
    Deadlift - 430x12, 450x9, 485x5, 515x1
    OHP - 150x11, 170x6, 185x2, 190x1
    3 mile run: 21:59 @ 170 bw.
    BW - 195 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201&page=6
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  8. #8
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by Millz12323 View Post
    I ran 531 for a while. About a year total with different templates...

    I liked BBB above all else and made some great gains on it. I ran it as wendler wrote it in thr forever book. Not sure about the changes you're suggesting to run.

    There is a lot of value to the 5x10 sets. Really helps to ingrain better movement patterns and my grip strength blew up from doing the BBB sets with double over hand.

    I had a log for a while when I was running it which is linked in my Sig.

    https://youtu.be/EnYxIV2gMsY

    There's a link to an ohp BBB workout. I'm mostly proud of what to me seems like crisp form.
    Holy hell, he lives! Where have you been for the past year +? New Year's res time now?
    Once upon a time (maxes 2020) ...
    Squat 185, Bench 137, DL 205, @ bw 88.5 age 43

    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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  9. #9
    Toronto Millz12323's Avatar
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    Originally Posted by ECGordyn View Post
    Holy hell, he lives! Where have you been for the past year +? New Year's res time now?
    Haha... Man.... Life got kinda ****ty. We're currently into our 4th gym closure here in Toronto with just as many school closures too. With 3 young children and running a business from home I haven't been training and with a natural tendency to be glutton with food.

    Back at it since end of November at my home gym... but I'm fat as all hell... 30% bf. Praying to gains gods not to have loose skin around the belly once I lose this extra 50 pounds lol. Currently on what feels like starvation mode diet dropping only 2ish pounds per week.

    Check the stickied bodyfat percentage thread for a phyqisue update if you want a good laugh.

    Hope you've been well! Glad to be back here.. You still journaling?
    Recent best lifts
    Bench - 225x13, 235x9, 250x5, 280x1
    Squat - 295x10, 340x5, 375x1
    Deadlift - 430x12, 450x9, 485x5, 515x1
    OHP - 150x11, 170x6, 185x2, 190x1
    3 mile run: 21:59 @ 170 bw.
    BW - 195 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201&page=6
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