This is neat. I just started my second 3-week cycle of 5/3/1 (twice a week, no deloads), and shortening it to two weeks is tempting. Do you go for extra reps on the last set, or just stick to the prescribed number?
I had a request for specifics on my current program, mentioned in Rip's Q&A here: http://startingstrength.com/resource...ad.php?t=37109
It's just week one and three of 5/3/1, repeated as necessary. I do two workouts a week
A
-----
Squats
Bench Press
(Power Cleans)*
B
------
Press
Deadlifts
(Chins)*
Percentages and reps:
Week 1
-------
65%x5
75%x5
85%x5
Week 2
-------
75%x5
85%x3
95%x1
If you get all the required reps, increase the weight. Otherwise, just repeat the previous two-week cycle.
That's it. It's been working pretty well for me, especially for squats. You can see my log here: http://startingstrength.com/resource...ad.php?t=31480
*The chins and power cleans don't follow this programming. For chins, I've been doing as many sets as it takes to get to 25 total. Power cleans are a work in progress.
I occasionally add volume to the bench and press, but this is the basic program.
This is neat. I just started my second 3-week cycle of 5/3/1 (twice a week, no deloads), and shortening it to two weeks is tempting. Do you go for extra reps on the last set, or just stick to the prescribed number?
I just posted in another thread about this. But I am also doing the spread out 531. But I dont like only lifting 2 days a week. So I do 3 and just rotate it through...taking an extra day if needed and still removing the deload. So rather than turn 3 weeks into 6 its more like 3 into 4, or 5 (if I sprint a lot or play pick up rugby).
Also I have been going for the AMRAP on last set but I think if I did Karl's setup I would just hit the prescribed. Or maybe restrict my self to only 1 extra...just to leave more in the tank.
Thanks for sharing, I really like the looks of your program.
I enjoyed checking out your training log also, good stuff.
Karl,
Any suggestions on how to split up this program for three times a week instead of two?
Interesting idea. Seems like it could work well during a diet or when recovery is otherwise compromised.
Looks good. I've been thinking about this because of the new time restrictions i have in my life. You would make faster progress without going overboard and burning out. I think a three day would save me more time though.