My 5/3/1 Variation (Karl's Method)

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
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Squats
Bench Press
(Power Cleans)*

B
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Press
Deadlifts
(Chins)*

Percentages and reps:

Week 1
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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?

Quote:

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Originally Posted by Scrofula

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?

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I don't usually. You could, I suppose. The whole point is to get the training stimulus more often. I'd probably keep week 2 pretty much as is, since that's the recovery week.

Quote:

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Originally Posted by Scrofula

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?

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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.

Quote:

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Originally Posted by Meshuggah

Thanks for sharing, I really like the looks of your program.
I enjoyed checking out your training log also, good stuff.

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You're welcome. Good luck with the program. Let me know how it goes.

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.

Bump for a Great Program.