Question about 5 3 1 theory

[Karl Schudt]

I just reread Practical Programming for Strength Training, and I'm trying to think about 5/3/1 in those terms. I did a little math, and found that the volume of work sets goes like this, multiplying percentage of 1rm x sets x reps.

Week 1
1125
Week 2
720
Week 3
725
Week 4
Deload.

So, it seems to me that the biggest stress by far is in the first week, and Weeks 2 and 3 are much less volume-heavy. It looks to me like a month-long Texas Method. Does this make sense?

And, if it does, could the program be made more efficient by repeating Week 1? For example,

Week 1
65x5, 75x5, 85x5
Week 2
70x3, 80x3, 90x3,
Week 1
65x5, 75x5, 85x5
Week 3
75x5, 85x3, 95x1

Deload if necessary

This would make the prime training stress and disruption of homeostasis happen twice every 5 weeks rather than once every 4.

I'm having good success with 5/3/1, and don't necessarily need to change, but the reason I went to it instead of Texas Method was because the volume was really tough to handle every week. I'm 41 years old, and think that maybe I could handle the volume every other week and thus make progress faster.

Does my thinking make sense? Maybe I'll try it after the Milwaukee Seminar.

[Andy Baker (KSC)]

It makes sense and may very well work.

[hatmanii]

You will have to account for the rep maxes in some way. Maybe have set goals in place, or if you are far enough along the prescribed weights may be enough already. Also, while the volume may well indeed be the same in weeks 2 and 3, the intensity does change and the stress of a single is not the same as that of a triple, correct me if I am wrong. Tonnage and rep weight are two different sides of the same coin and must be accounted for differently. I think practical programming does a good job in explaining this.

With that said, I like this idea.

[JM3]

thats a great question Byzkari. Im curious to know how what cycle you are on for 531?

[quinn]

Or perhaps leave out the 3 rep week all together

- 5 rep week
- 531 week
increase training max
- 5 rep week
- 531 week
increase training max
etc.

I have no idea, just thinking it might work if you are looking for faster progress.