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Ancrel 09-12-2013 04:39 PM

1st cycle of 5/3/1 complete.
Just finished the 1st cycle of 5/3/1, my 1st ever strength program.

My final + sets on the big 3 were as follows.

Squat 120k x 7
Bench 105k x 5
Deadlift 150k x 6

I'm not going to do the deload week, just going into the next cycle.
Don't know weather to keep to the 10lb lower body 5lb upper body increases or to maybe add a little more.

I have also just read the powerlifting version of 5/3/1 with added heavy 1 rep sets after the + sets, may add these into my cycle's.

Just want your guys thoughts on these two points is it too early to tweak it or add 1 rep sets as i'm still a beginner to strength training?

MarAri 09-12-2013 04:47 PM

Stick to the standard increments. And I would also suggest that you keep to your current program for a few more cycles.

BigJosh 09-12-2013 04:56 PM

Yeah, I wouldn't change anything after only one cycle. Really, that's only 3 weeks of training. Give it a few months and then start tweeking it.

Ancrel 09-12-2013 05:00 PM

Just plugged the numbers in a 5/3/1 spreadsheet, in 3 months the weights ill be lifting look about right, ill take your advice and keep it true to the original cycle.

zach90 09-12-2013 06:01 PM

if you have an iphone try out the big lifts app. its 5/3/1 and starting strength built in and it does all the calculations for you even when you move from one cycle to the next

WilldBill88 09-12-2013 09:11 PM

I would stick to the program and how its laid out; Its been tried, tested and proven. I've tried some little experiments by adding extra weight and throwing in heavy singles.. It didn't make me better or stronger, just left me feeling burned out and missing some lifts. If it ain't broke, don't fix it! As they say.

Henry19 09-12-2013 09:58 PM

5/3/1's an awesome program. I did about 10 cycles of it and I made awesome gains sticking to it very closely! There's no need to add 5 lbs a month. For most of my sessions, I was hitting 8+ on each 5s week for the first few months. Getting to the rep goal shouldn't be terribly easy, but it should not be hard at all for the first few months.

Best of luck!

Ancrel 09-13-2013 02:37 AM

Thanks all awesome response as usual on MAB! ill keep it the same and keep eating truck loads!

I'll have a look for that iphone app good shout Zach, thanks.

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