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Old 04-01-2014, 10:14 AM   #1
Strongman117
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Default Advanced 5/3/1 or stick with full body template?

Hello MAB community i hope the journey of everibody go as they wish.

Here my question: That make a will i use 5/3/1 programm and i love it, i was using it before joining the forum, i was alway using a full body template or a variation of it And now i start my deload week.After my deload i would like to try the Adavanced 5/3/1 template :
Week One 5 sets of 5 reps @ 75% of Training Max
Week Two 5 sets of 3 reps @ 85% of Training Max
Week Three 5 sets of 1 rep @ 95% of Training Max
Week Four (deload, optional) 3 sets of 5 reps @ 60-70% of Training Max

and using 4 four days schedule

Right now my lift are
SQ:220x4
B:175x5
DL:295x4
MP:110x5

Whats your opinion good or bad idea?
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Old 04-01-2014, 10:22 AM   #2
Strongman117
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OH and i weight 153 pounds for 165 cm
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Old 04-01-2014, 02:04 PM   #3
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Quote:
Originally Posted by Strongman117 View Post
Hello MAB community i hope the journey of everibody go as they wish.

Here my question: That make a will i use 5/3/1 programm and i love it, i was using it before joining the forum, i was alway using a full body template or a variation of it And now i start my deload week.After my deload i would like to try the Adavanced 5/3/1 template :
Week One 5 sets of 5 reps @ 75% of Training Max
Week Two 5 sets of 3 reps @ 85% of Training Max
Week Three 5 sets of 1 rep @ 95% of Training Max
Week Four (deload, optional) 3 sets of 5 reps @ 60-70% of Training Max

and using 4 four days schedule

Right now my lift are
SQ:220x4
B:175x5
DL:295x4
MP:110x5

Whats your opinion good or bad idea?
Well a lot of that depends on your supporting work. You need rep work to build muscle right now. The last 3 weeks of your program you are only doing 20 reps total for each major lift. That's not enough.

Work above 85% should only be done, in my opinion, after years of rep work has been put in, a base has been built, and form is fairly solid. Reps create muscle. Muscle helps with strength. Strength does not need to be built using very low rep work until a solid base has been built.
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Old 04-01-2014, 02:16 PM   #4
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So in my case what is the best way i should follow?
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Old 04-01-2014, 02:19 PM   #5
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Should i follow something like the hepburn method?
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Old 04-01-2014, 10:41 PM   #6
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How is your progress? Maybe it's stalled, but it is more likely that it has just slowed down, which is normal. In my opinion, the most important thing to do for you would be to strive for that extra rep and to add muscle. It doesn't matter which program you're on; if you can come in the gym, warm up, and bench 175 for 7 reps, you've become stronger. It's as simple as that. I've progressed for months and months on 3 x 5 and 3 x 5-8 reps for all my lifts and added lots of muscle in the process even though I am after strength. It is only now that my progress have dramatically slowed down that I started doing lower rep sets; but I still actively focus on progression: each week, for each lift, I test myself on a given weight, just a little above 85%, and if I can achieve 5 solid triples with it, this weight becomes my new 85%, so I can move up in weight and use Prilepin's chart without ever testing my 1 RM; I can get away doing this because I never work above 90%. I still have some strength left to get on rep work. By all means, I don't chain myself to a set program; if I start doing triples with my work weight and I notice it's going well, I'll go for that fifth triple and take the opportunity to increase weight. I can't predict my rate of progress.

You could just keep running your current program and still add muscle and strength for months before really stalling.

As for full-body or lower-upper split, there are people who thrive on one or the other. Some prefer full-body, others don't. You can find VERY strong guys who still train full-body (just watch big Mike Tuchscherer train on YouTube! He's an 800-lb deadlifter, a 700-lb squatter and a 500-lb bencher).

Last edited by dlocas; 04-01-2014 at 10:59 PM.
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Old 04-25-2014, 05:24 AM   #7
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Hi, new to the forum, I started on 531 at similar weights and reps about 6 months ago. I have found it tremendously beneficial, adding nearly 100lb to my 5x5s in SQ and DL and 30lb to BP.

I am interested in the comments above about volume as I do not feel I get enough bench volume. I am still gaing steady on DL and SQ but bench is stagnent. I do a two day version now and was considering going to a four day cycle - SQ / BP / DL / BP - training 3 days a week and do just do bench 55. I feel this will give me more volume and avoid doing bench and presses in the same session right after squats and deadlifts. Any feedback on this, think I'll give it a go.
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