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Thread: 5/3/1

  1. #1
    Moderator Off Road's Avatar
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    5/3/1

    Is 5/3/1 better as a 3x/week or a 4x/week routine?
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  2. #2
    Senior Member brihead301's Avatar
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    I'd guess 4, but I do it 3.
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  3. #3
    Moderator Off Road's Avatar
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    My goal is to increse my squat 1RM from ~400 lbs to over 450 lbs AND increase my conditioning. To that end, I'm thinking 4x/week would be good since that will have me squatting once a week. But, I've never done a 4x/week routine before.
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  4. #4
    Senior Member ELmx479's Avatar
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    If you are going to run it 4 days a week I would break it up like this..
    Sunday
    Monday
    Wednesday
    Friday

    That way you break it up and get some more rest in between days.

  5. #5
    Moderator Off Road's Avatar
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    I was actually thinking of Sun/Tues/Thur/Fri to give my back more of a break between Standing presses and Squats.
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  6. #6
    Senior Member ELmx479's Avatar
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    That is one nice thing about the 5/3/1. You can use whatever days fit your routine. You could even change the order of the lifts. Squat, Bench, DL, Press. As an example.

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    Moderator Off Road's Avatar
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    Thanks for the tips guys. I think I'll try it as a 4 day and monitor the progress as I go. If I start to feel like it's too much, I'll cut it back.

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  8. #8
    Senior Member ELmx479's Avatar
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    If you stick with only 3 lifts per workout (main lift + 2 accessory's) you should be fine with 4 days a week.

  9. #9
    Senior Member brihead301's Avatar
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    Quote Originally Posted by Off Road View Post
    Thanks for the tips guys. I think I'll try it as a 4 day and monitor the progress as I go. If I start to feel like it's too much, I'll cut it back.

    Woohoo...Deadlifts today
    I'm jealous. I love deadlift day!
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  10. #10
    Moderator Off Road's Avatar
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    One more question...

    On the deload week, do I just do the four main lifts? Or do I include some accessory movements?
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  11. #11
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    Quote Originally Posted by Off Road View Post
    One more question...

    On the deload week, do I just do the four main lifts? Or do I include some accessory movements?
    You can do either or, play it by ear, its not set in stone. I usually just cut my assistance in half, quick and dirty

  12. #12
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    edit- read the question wrong.
    Last edited by JasonLift; 08-16-2009 at 08:18 PM.

  13. #13
    Moderator Off Road's Avatar
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    Thanks.
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  14. #14
    Moderator Off Road's Avatar
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    Update: Deload

    I'm right in the middle of the deload week now. What I decided to do was:

    On the main lifts, I deload per Wendler's suggestion (45%-55%-65%)

    On the assistance lifts, I kept the weight the same but decreased the volume (2 sets instead of 3 sets).

    It seems to be serving the purpose, but we'll know for sure next week when I hit it hard again
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  15. #15
    Senior Member berfles's Avatar
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    I've been cutting the weight on the accessory stuff too, but only because I don't do many sets of them as it is.
    22 - 5'10@236lbs!
    Bench - 325 (old)
    Squat - 455x2 (old)
    Deadlift - 500(old)

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