Yup. Thats how I do it. Worked extremely well.
if you were talking to me,
Originally Posted by AdamWathan
Squat 205 3x5
Dead 245 1x5
Bench 190 1x5, 185 3x5
Press 120 3x5
Cleans 150 5x3
All attained doing ss, started at 170lbs and 95 squat 135 dead. I think id still be making progress if I could sleep lol.
Actually hoping to stick with 531 for a year and a.half, then switch to Texas method when I have graduated school and am working one job, not a full time a part time and school, and children .
Last edited by JoshM7; 08-15-2012 at 04:22 PM.
yeah, your novice buddies made great progress with it. My training partner is using it now while doing a pretty big bodyweight cut and it has been working well for him too. Hes not a novice and has still been able to increase his maxes while losing a lot of weight using your program.
Originally Posted by Tom Narvaez
It worked well for everyone's deadlift. My deadlift went up like 50lbs even while losing 20lbs. Bench pretty much stayed the same if not improved 5lbs or so. Squat didn't fare as well and neither did press. Both of those lifts are pretty notorious for responding better to frequency. Right now, I'm playing with GSLP, but I may kind of end up blending the two together. While I love how LP works, and the simplicity of slowly adding weight, I really don't think it works as well as mixing up the intensity. Handling 315 for a triple suddenly makes 275 a whole lot less intimidating than if the most you have ever done is 270x5. It makes the higher rep periods feel "lighter".
I like 531, and 531 adaptations, when people have recovery issues. It allows them to participate in sports effectively, do more conditioning, diet while still doing good work, etc. That said, I saw much better squat results, universally, in over a dozen trainees, using higher frequency. Press and Bench was individual. Some made astounding progress and others eeked out 2.5#/5# a week even as novices. Once a week deadlifts combining high reps and super heavy weeks had universally incredible results and it something I want to keep in there.
Last edited by Tom Narvaez; 08-15-2012 at 05:13 PM.
I'm currently torn between:
5/3/1 with BBB assistance template + 100 chin ups a week, some BB shrugs because big traps look cool.
Increase weight each session.
Alternate bench and press, the squat and deadlift workouts stay the same.
A bit tedious but probably better suited to my level of training.
I wish I wasn't so indecisive.
I've been doing the 5/3/1 powerlifting variant with BBB assistance. I'm just starting to swap out the BBB work for 3x5 at ~70% to keep intensity a higher and I'm alternating the lifts to keep frequency up (by alternating I mean I'll dead 531 and then squat 3x5, press 531 and bench 3x5, bench 531 and press 3x5) I'll progress the assistance work up in weight as much as I can without negatively affecting my 5/3/1 work. I can't say how it works yet because i just started -- but it looks like a mix of the options that you're thinking about.
Originally Posted by t0m6
I got this idea from advice Andy Baker gave to someone who wanted to squat more often on 5/3/1.
Last edited by niclane; 08-23-2012 at 11:18 AM.
Thanks for the reply. I'm enjoying 5/3/1 more than SS. It's keeping me motivated and I like the fact that it's flexible when it needs to be. Much more ideal for my situation. I would love to get as strong as possible in as short as time as possible so I can brag about it but really, 5/3/1 does the job, it just takes a bit longer.