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Thread: 5/3/1 Question

  1. #1
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    Default 5/3/1 Question

    • starting strength seminar april 2024
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    I would like some feedback on how well this program works from those of you that have used this program for a decent length of time.
    Also curious about the 5/3/1 for Powerlifting version.
    Thanks

  2. #2
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    I've been on the program for 12 months - and it has worked for me.

    In this time my lifts have moved from:
    Bench - 315 --> 380
    Press - 175 --> 225
    Squat - 385 --> 430
    Deadlift - 450 --> 520 (Last time I tested, but I am pretty sure it is heavier than that now)

    In that time, I have put on about 10lbs going from 180# - 190#

  3. #3
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    Do you do the deload week to the letter? The weights look so light that it seems like a wasted week.

  4. #4
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    What did you do for assistance work?

  5. #5
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    "Do you do the deload week to the letter? The weights look so light that it seems like a wasted week."

    It's not supposed to drive adaptation but to allow for recovery.

  6. #6
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    I would think taking the deload week depends where you are in your advancement.. I'll probably skip it my first few cycles depending on how beat up I am. Either way, you get stronger with a week off

  7. #7
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    Quote Originally Posted by skipbeat View Post
    I would think taking the deload week depends where you are in your advancement.. I'll probably skip it my first few cycles depending on how beat up I am. Either way, you get stronger with a week off
    Pretty much did this. In the first 10 cycles, I probably took 3-4 deloads. I have a deload planned for next week, and it will be the 3rd cycle in a row, and I plan to take one every 4 weeks from here out. I find the deload weeks to be tougher than the heavy weeks. It's wierd to go into the gym and dick around with 50% weight for 5 reps.

  8. #8
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    Quote Originally Posted by DRice311 View Post
    I've been on the program for 12 months - and it has worked for me.

    In this time my lifts have moved from:
    Bench - 315 --> 380
    Press - 175 --> 225
    Squat - 385 --> 430
    Deadlift - 450 --> 520 (Last time I tested, but I am pretty sure it is heavier than that now)

    In that time, I have put on about 10lbs going from 180# - 190#
    You bench 380 at 190? This is a fucking huge bench.

  9. #9
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    Quote Originally Posted by Carlos Daniel View Post
    You bench 380 at 190? This is a fucking huge bench.
    he ain't slacking on the DLs too

    beast

  10. #10
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    starting strength coach development program
    Quote Originally Posted by simonsky View Post
    he ain't slacking on the DLs too

    beast
    520 is good on the dead and I'm closing in on that, but 380 on the bench is very good. Strange enough, he only squats 430, which is pretty much attainable in a couple of years without great effort or great genetics.

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