Page 1 of 1 1
Topic Options
#7898039 - 10/06/14 09:03 AM Who's done a 5/3/1 program? I have a question
Mick in SD Online   pandAr
Post Master Supreme


Registered: 09/10/02
Posts: 22173
Loc: San Diego. Ca
I've been "doing" 5/3/1 for a while now but have been horribly inconsistent. I never seem to make it past cycle 2 before I derail and do something else. I'm committed doing this thing for at least 6 months and seeing how I fair. One thing I was wondering is about recalculating 1RM and then using that to train for. The guidelines say that you should calculate your max and then train at 90% of that number which is what I did for cycle 1. Today was 5/3/1 for squats and I blasted out 6 reps of the supposed 1RM weight. Should I enter that in to the formula and recalculate for cycle 2 or should I just add 10 lbs onto the max like the guidelines say?
_________________________

Top
#7898079 - 10/06/14 09:24 AM Re: Who's done a 5/3/1 program? I have a question [Re: Mick in SD]
Flipped
Unregistered



I alternate from 531 to 5x5 every Q or so. I don't use my own calculations. I use the stronglifts app. I install my max's for the 4 lifts and it does all the calc work. I have the older version but this is it. http://stronglifts.com/apps/

Be careful on being too modest...because this system is rep-based...going low means a lot of reps.

Top
#7898647 - 10/06/14 02:02 PM Re: Who's done a 5/3/1 program? I have a question [Re: ]
Silock Moderator Offline
Post Master Supreme


Registered: 01/23/00
Posts: 60326
Loc: Jayhawk Country
Use your actual weight pushed. If you're going to stick with it, it will be better in the long run. If you're going to quit after two months again, just add whatever weight you want.
Top
#7899572 - 10/06/14 10:43 PM Re: Who's done a 5/3/1 program? I have a question [Re: Silock]
LeatherNeck Offline
Sr Member


Registered: 01/16/01
Posts: 1235
I've been adding 5 pounds to the push exercises and 10 for the squats and deads for every new cycle. Progress has been steady thus far. Been using this calculator: http://www.strstd.com
Top
#7900666 - 10/07/14 03:25 PM Re: Who's done a 5/3/1 program? I have a question [Re: LeatherNeck]
Lewis Offline
Post Master Supreme


Registered: 12/14/05
Posts: 18385
Loc: IA
I did the 531 for a couple years and finally got tired of it.

If I remember correctly the guidelines say to do as many as you can on the last set.

I'd say you miscalculated your 1RM, I'd change it on the second cycle using the 1RM calculator posted or one similar to it.
_________________________


Top
#7906594 - 10/10/14 12:00 PM Re: Who's done a 5/3/1 program? I have a question [Re: Lewis]
Mick in SD Online   pandAr
Post Master Supreme


Registered: 09/10/02
Posts: 22173
Loc: San Diego. Ca
That's probly what I'll do for the next cycle.
_________________________

Top
Page 1 of 1 1


Moderator:  Silock, Professor Paki 
Hop to:
Shout Box

CSi Sponsors

DiGBiC Lighters
DiGBiC Lighters
DallasColo
Dallas Colocation
ClubSi.com Shirts
ClubSi-Shirts
GameStop
Black-Friday Specials
Big Brake Kits
StopTech.Sale BBK Clearance
Brake Kits
Buy Brake Kits
EBC Brake Kits
EBC Brake Kits
BuyBrakes
Brake Kits-Pads & Rotors Sets
StopTech Brake Kits
StopTech
StopTech NZ
StopTech
StopTech Australia
StopTech
Hawk Brake Pads
Hawk Brake Pads
Samys Camera
GoPros, Cameras, Gear
Brake Specials Near Me
Brake Specials Near Me
Brake Pad Coupons
Coupon Code "hondafetish"
Porsche Brakes
Porsche Brake Upgrades
2-Piece Rotors-Civic Type-R
2-Piece Civic Rotors
Advertisement

| Brake Pads | | How To Change Brake Pads | | Drilled Slotted Brake Kits Cheap | EBC Brake Kits | Performance Brake Kits | Brake Specials Near Me | How To Replace Brake Pads