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I have been lifting on and off for 20 years now and have been doing a traditional body building type workout all along with rest/pause, drop sets, super sets, and usually going to failure on all of my main lifts. I want to try 5/3/1 to bring up my strength and am having a hard time getting my head around some ideas. Mainly I need help with how far to take my sets because the program is not based on going to failure. Here is how I am going to structure my program.Mon. Military PressClose grip bench pressCable pushdownsBarbell curlBarbell shrugKroc rowsTues.DeadliftFront squathyperextensionsgood morningslandminesplanksThurs.Bench pressIncline bench pressWide grip lat pull downsBent over rowsrope pushdownsez bar curlhammer curlsFri.SquatStiff legged dead liftHamstring curlsRomanian dead liftsside bendscrunchesThis is basically out of the 5/3/1 book for the first 2 exercises and I am mixing up the assistance work to only do 1 exercise per muscle group and will be doing them for 3 sets of 10 to 20 reps. How do I know when to stop? My head will tell me to grind out a few more if I can but this is supposed to be counter productive.Please help.RB
RB don't worry about it. It seems like you are doing doing the standard strength template, correct? Just do the strength sets exactly as written and just do the assistance how you normally would. As far as the last set of the 5/3/1 exercise, just do whatever you feel like doing that day. If you feel good, take to failure, if you don't feel good just do a couple reps beyond or even just the required reps. It really is just as simple as that.
Thanks. What about the assistance exercises? Do I pick a weight that will get me 12 reps to failure then do only 10 (staying 2 back from failure)?For the first 2 exercises of every workout I will be using the template from the program as far as % of weight goes.RB
Thanks. What about the assistance exercises? Do I pick a weight that will get me 12 reps to failure then do only 10 (staying 2 back from failure)?For the first 2 exercises of every workout I will be using the template from the program as far as % of weight goes.RB
Just do it how you would do a bodybuilding workout.
This has worked a treat for me man, ignore the weights, i tend to do my 531 followed by a working up 5×5 set of assistance, then some high sets of isolated stuff im really enjoying this and definetly workingSquatRdl 5x5 87.5 90kg 92.5Split lunge3x10 16kg 18 20x11Torso swing 15x15kgHammy curl 4x20 35 40Quad extentiom4x20 20k 30 35AbsBenchSuperset pull upsPress klokov 5x5 35kg 37.5 40Incline Strait curls 4x10 25kg 13Incline flies 4x12 16 18 13 20Db curls 4x1510kg 32 Push ups 20 25 30 35Cable curls 3x20 7kg 22DeadliftSquat front 5x5 40 50Pullups 4x10 9 10 11Goodmorninh 4x10 35Rows 4x12 25kg 27.5 30x8Calf raise 4x15 80 90 100 110Close grip row 4x12 25kg 27.5 30Kroc rows 30kgx25 30Seated calfs 3x15 50AbsPress/chins 10 15Close grip bench 5x5 65kg 67.5Shrugs4x15 75kgDips 4x20Face pulls 4x15 20 27x12Overhead press tricep 20kg 22 24x12AbsRear delts 4x12 16x13Tri pullldowns 4x25 27AbsArnold press 4x15 10
So the only part that you aren't supposed to go to failure are the main lifts?RB
It just doesn't matter. Just do the 5/3/1 and strength sets as written and do what you want for the assistance. No further analysis is required.
If you want numbers to hit, try to at least double the top set for a while and maybe aim for 5 reps on the 5/3/1 week.
First week is in the books. Pretty sore but I am doing some exercises that I didn't do before. Seems a bit easy on the sets of 5 but he says to start light and progress so I will not complain. Next week is sets of 3..RB
Second week done. Felt weak on my last set of squats but got out 3. On the standard strength template that I am using it says to stiff leg deadlift @ 60%X8, 70%X8, and 80%X6. Using 90% of my calculated 1RM and then working to those percentages I ended up doing my last set with 225lbs. Seemed a bit much and I felt my lower back taking some of the strain. Should I be concerned about this and maybe back it off?RB
Second week done. Felt weak on my last set of squats but got out 3. On the standard strength template that I am using it says to stiff leg deadlift @ 60%X8, 70%X8, and 80%X6. Using 90% of my calculated 1RM and then working to those percentages I ended up doing my last set with 225lbs. Seemed a bit much and I felt my lower back taking some of the strain. Should I be concerned about this and maybe back it off?RB
You mean you were feeling it your spinal erectors? Stiff leg deadlifts hammer the spinal erectors so you are going to feel them there. As long as you are able to keep a neutral spine you are fine.
Ok, thanks. I just wanted to make sure that I was doing what I supposed to be doing. For me an exercise will be useless if I am not hitting the targeted muscle group.RB
Ok, thanks. I just wanted to make sure that I was doing what I supposed to be doing. For me an exercise will be useless if I am not hitting the targeted muscle group.RB
Yea if you are going to be doing powerlifting inspired programs like 5/3/1 get used to feeling pumped spinal erectors and lower back soreness. The spinal erectors are very important muscles in powerlifting.
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