5/3/1 program

DerrtyMac

Private
Minuteman
Apr 15, 2019
19
7
6
Peyton, CO
Was just wondering if anyone else uses the 5/3/1 program and is an active shooter, PRS or NRL stuff. Just wondering how long you been at it and how you feel it helps you compete.
As for myself been doing the 5/3/1 for about a year now and find it is, for me, a straight forward and practical program.
 

Krazy Korean

Private
Minuteman
Dec 6, 2018
22
2
6
I did it for about 4 months and saw some gains at first but they started to die off. Needs more randomization. I. Just starting to get back into it and I'm using a modified version of the format. I don't have my laptop but I believe it's called Sun's 5/3/1 or something.... Conjugate plan is great, but depends on your goals. Wendler designed 5/3/1 As a newer lifters way to get familiarized with periodization and constantly increasing weights. I like starting strength as more of a beginner style because of the squatting frequency. If you just want to stay fit and not go full power lifting you will be fine with that. I was drinking a gallon of milk almost everyday when I was trying to keep my progress maxed out and it helped me keep gaining for a longer time.
 

lush_dawg

Private
Minuteman
Apr 7, 2019
11
2
6
It’s good for those first time gains but volume is where it’s at. Just think about time behind any firearm. You don’t get many gains by pulling the trigger 5x a week then 3x and then finally 1.
 
  • Like
Reactions: DerrtyMac

DerrtyMac

Private
Minuteman
Apr 15, 2019
19
7
6
Peyton, CO
@lush_dawg
That actually makes a lot of sense when you put it that way. So guess I will go with the program for now and then switch it up when I get to a plateau. Thanks
 

lush_dawg

Private
Minuteman
Apr 7, 2019
11
2
6
For sure! I’m a big proponent of keeping it to 85% -90% of your max and doing 4-5 sets to almost failure.
 

Krazy Korean

Private
Minuteman
Dec 6, 2018
22
2
6
Depends on what goals you have.. if you want strength you will want to cut down on reps and do single, double, and triples a lot, especially for compound movements. If you're not near your max potential 5/3/1 will get you there, but your body will adjust to it fairly quickly. Make sure if it gets stagnant that you mix your routine up.
 

Krazy Korean

Private
Minuteman
Dec 6, 2018
22
2
6
No problem. Just keep changing stuff up so your body has to keep adapting and growing. Make sure you're eating an appropriate diet for what your goals are too. Diets can plateau you very quickly if you aren't eating right
 

PBWalsh

Isaiah 40:25-31
Online Training Access
Belligerents
Feb 10, 2017
898
314
69
25
Tuscaloosa, AL
Going to give it a run myself. I’ve been at a bench and squat plateau for a long time down (years). My deadlift is starting to plateau as well.

Maybe this will help revive me. I’ll be combining it with some accessory movements on my lunch breaks while I do the main lifts on my off days. Also adding power clean, front squat, and power snatch to the four main lifts.
 
  • Like
Reactions: Scarface26

Gregor.Samsa

Private
Minuteman
May 4, 2019
2
2
6
NorCal
I love 531. If you want volume. Run a couple of cycles of BBB or BBS. Right now I’m running God is a Beast template, super fun and making great progress. I really like the “slow and steady wind the race” approach. Buy the 531 Forever book. There’s about 50 templates in there to fit tour needs, goals, time constraints or lifestyle.
 
  • Like
Reactions: PBWalsh

Scarface26

knuckle dragger
Belligerents
Feb 14, 2017
283
65
34
Southeast OK
Going to give it a run myself. I’ve been at a bench and squat plateau for a long time down (years). My deadlift is starting to plateau as well.

Maybe this will help revive me. I’ll be combining it with some accessory movements on my lunch breaks while I do the main lifts on my off days. Also adding power clean, front squat, and power snatch to the four main lifts.
Your answer has called me out. Accessory work on lunch break says, "get strong or get strong!" I'm in, starting this after Memorial Day.

Rock on, my brother and God bless your training.

Just don't buy a ticket on the OVER train!

Please keep us posted with results.

God bless America
 
  • Like
Reactions: PBWalsh

earthtrekker1775

The Prodigal Gun
Online Training Access
Belligerents
Apr 3, 2009
258
165
49
PNW
I have just been doing a 5x5 program and adding abs, cardio, pushups, pull-ups, weighted pullups/weighted dips. Working well so far, will get into higher volume split programs after I have maxed out recruitment and gains, just getting back into lifting after a few years of school and back injury.
 

PBWalsh

Isaiah 40:25-31
Online Training Access
Belligerents
Feb 10, 2017
898
314
69
25
Tuscaloosa, AL
Your answer has called me out. Accessory work on lunch break says, "get strong or get strong!" I'm in, starting this after Memorial Day.

Rock on, my brother and God bless your training.

Just don't buy a ticket on the OVER train!

Please keep us posted with results.

God bless America

Bruh, overtraining makes mass.

Good luck on your end though, weightlifting is a never ending life pursuit!

Oh... and starting before a “planned” day has gotten me into gear better than the latter.
 

Wlfdg

Sergeant
Online Training Access
Belligerents
Sep 26, 2008
224
7
22
Jackson, WY
I implement the base principles of Wendler's 5/3/1 for almost all of my athletes primary lifts and have had literally years of consistent success with it. I have a 63yr old marathon runner who squats and deadlifts over 300#, a 45yr old mtn bike racer who squats around 400# and deadlifts near 400#, a 50yr old female mountaineer who squats and deadlifts over 200#.
There's a lot to be learned about programming from Jim's newest book 5/3/1 Forever
 
  • Like
Reactions: earthtrekker1775