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Old 07-04-2010, 09:13 PM   #1
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Default Transitioning from 5/3/1?

Hey folks. As many of you know, I've been running the 5/3/1 since February. Recently though, I've gotten a hankering to try out some PL meets. Is there any reason to transition to a different style of training, or is the 5/3/1 a solid program to get me up to meet time?

I'm not thinking of scrapping the 5/3/1 entirely. I just thought about tweaking my deadlift for now, since I'm locked into more of a high rep pattern on that lift. For now, the bench is responding well to volume, so at least for the next cycle, I'm going to continue with my volume approach.

So, for the experienced PL'ers out there. Is 5/3/1 OK to run up to meet time, or should I shift to training heavy singles and doubles? How should I handle that transition, and how far out from meet time should I start training that way?
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Old 07-05-2010, 08:43 AM   #2
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Old 07-05-2010, 10:55 AM   #3
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One thing you could do is reset your percentages based on your actual max instead of 90% of it. That will give you some work with heavier weights that you will need so you can address any formal concerns you might have heading into your meet.

I also did more volume than Wendler would probably recommend, but that's because I worked up to the point where I could handle it. Also, 5-3-1 became more of a 3-2-1 as I tailored the program to meet my needs and I became more accustomed to singles and doubles.

With the meet past, I'm working the 531 for this month, actually doing some 5 reps sets to give myself a break, but by September I will be working heavier weights and 3-2-1 again. I'm rambling now....
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Old 07-05-2010, 11:28 AM   #4
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One thing you could do is reset your percentages based on your actual max instead of 90% of it. That will give you some work with heavier weights that you will need so you can address any formal concerns you might have heading into your meet.

I also did more volume than Wendler would probably recommend, but that's because I worked up to the point where I could handle it. Also, 5-3-1 became more of a 3-2-1 as I tailored the program to meet my needs and I became more accustomed to singles and doubles.

With the meet past, I'm working the 531 for this month, actually doing some 5 reps sets to give myself a break, but by September I will be working heavier weights and 3-2-1 again. I'm rambling now....
Thanks, cooltom. I think I dug myself into a bit of a hole from the git go on the 5/3/1. I pushed my max sets to some ridiculous rep ranges and it became a goose chase to keep pushing progression. I am noticing that the max sets are starting to come back to reality, but I'm really interested in doing a meet in October. If I stay on the current course, will that give me enough work in the heavier weights? I could still see myself deadlifting in the 8/6/4 range. That might be OK if I'm training solely for a first lift, but I still would have no idea where to go with a second and possible third lift.

I appreciate your comments.
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Old 07-05-2010, 11:40 AM   #5
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Originally Posted by big valsalva View Post
Thanks, cooltom. I think I dug myself into a bit of a hole from the git go on the 5/3/1. I pushed my max sets to some ridiculous rep ranges and it became a goose chase to keep pushing progression. I am noticing that the max sets are starting to come back to reality, but I'm really interested in doing a meet in October. If I stay on the current course, will that give me enough work in the heavier weights? I could still see myself deadlifting in the 8/6/4 range. That might be OK if I'm training solely for a first lift, but I still would have no idea where to go with a second and possible third lift.

I appreciate your comments.
I would personally go heavier than that, but then again that's just me. You could keep that rep range until the end of August, deload, then come back with your 4 RM, then go for 2-3 the next week, then a new 2 RM the third week which could be your opener, then deload and kill it at the meet. The ME book I sent you could show you how to work up to those lifts quite effectively.
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Old 07-06-2010, 10:28 AM   #6
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Old 07-06-2010, 05:14 PM   #7
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Thanks for the bumps, BTB.

I've dug around on the web, and found a couple of templates to follow for peaking at 16 weeks or so. And then I ran across (I'm not sure how (wink, wink)) a copy of Wendler's Max Effort book. I've grazed through it and will revisit it again. Some interesting things in there. I'll likely start tweaking either my deadlift or bench after next cycle. The first meet I am looking at is a bench/deadlift event, so I can let my squat simmer for a while.

I'll throw the question out again though: is it a good idea to run the 5/3/1 in preparation for a PL meet? Or should I shift training to heavier singles and doubles?
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Old 07-06-2010, 06:12 PM   #8
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to bad jim wendlers 5/3/1 for powerlifting isnt out yet.
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Old 07-06-2010, 06:15 PM   #9
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I'll throw the question out again though: is it a good idea to run the 5/3/1 in preparation for a PL meet? Or should I shift training to heavier singles and doubles?
Just by watching your log, it seems like you are regularly hitting PRs. I am not a powerlifter, so take my opinion for what it's worth, but because you are making progress I would suggest sticking with it. I might tweak some of your supporting exercises.
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Old 07-06-2010, 06:18 PM   #10
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I would think the best idea for you would be to deload and then reset your maxes. I would probably use a true max, when I did 5/3/1 I used my true maxes and got some good progress, with no problems at all.

Since you are having a lot of success on 5/3/1 I see no reason to switch it, I would just up the weights
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