starting strength gym
Page 15 of 15 FirstFirst ... 5131415
Results 141 to 149 of 149

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

  1. #141
    Join Date
    Mar 2013
    Location
    Edinburgh
    Posts
    247

    Default

    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    Been doing 5/1 for a few months whilst losing weight and I'm starting to run into problems on my 5's week. I'm still managing to get doubles on the last set of 5/3/1 week without too much trouble, yet I'm failing or very close to failing the last set on 5's week. Squats for instance I got 152.5kg (336lbs) x 2 last week on 5/3/1, but I barely managed 140kg (308lbs) x 5 this week. Similar story for press and bench.

    In short, I still have room to progress on 5/3/1 week, but failure is imminent or has already happened on 5/5/5. Where do you think I should go from here?

  2. #142
    Join Date
    Oct 2014
    Posts
    182

    Default

    Has anyone here ever utilized Karl's method for specifically deadlifts?

  3. #143
    Join Date
    May 2011
    Location
    Illinois-"Chicagoland"
    Posts
    4,058

    Default

    Quote Originally Posted by Good Squire View Post
    Has anyone here ever utilized Karl's method for specifically deadlifts?
    My wife does.

  4. #144
    Join Date
    Oct 2014
    Posts
    182

    Default

    Quote Originally Posted by Karl Schudt View Post
    My wife does.
    Excellent, thank you. My deadlift has stalled out. I have tried back off sets and assistance to no avail. This looks like just the thing.

  5. #145
    Join Date
    Oct 2014
    Posts
    182

    Default

    Hey Karl,

    Since this post I have unstuck my deadlift and broke a PR of 395lbs on my 5/3/1 week for the 1 rep. Going for 400 this week. Everything feels great, and I have added in 3x5 stuff leg deads at about 70% of my training max. However, now my squat is stuck. I went to go for 3x2 doubles for 360lbs on intensity day(did it week prior but had a form issue) only for the weight to refuse to go up on my first rep. I rested for a while, and was able to get it on my second attempt, rested more, did another single and barely made it by the skin of my teeth. I called it a day. I think I am having some recovery issues. My stats are 24 years old, male, 187lbs, 5'9.
    Here's my current program:

    Tuesday:
    Intensity press 155lbs 3RM, 157.5 lbs 2x2, 160 lbs 5x1 singles rotating rep range each week, add 2.5 lbs at end of 3 week cycle
    Bench press 230lbs 5x5
    Weighted chins 57.5 lbs 3x6-8

    Wednesday:
    squat 5x5 295lbs
    SLDL 295lbs 3x5

    Thursday:
    Off

    Friday:
    Bench intensity 260lbs, 265lbs 2x2, 270lbs 5x1 singles, rotating rep range each week, add 5 lbs at end of 3 week cycle
    Press volume 135lbs 5x5
    Barbell/dumbbell curls 1x4-6, 2x10-12
    LTEs 85lbs 3x8-10

    Saturday:
    Squat 3x2 360lbs(failed last week
    Deadlift 5/1 Karl's method (420 estimated 1RM)

    Sunday:
    Off

    Monday:
    Off


    What do you think if I swapped out 5x5 volume day for 5/1 squat, and used Saturday's intensity day for a squat variation such as paused squats, DE work, or even a light day? The way I feel on squat is the same way I felt on deadlift a few months ago when I kept grinding out linear sets at the end of the week. That volume day is no joke on TM!

  6. #146
    Join Date
    Jul 2016
    Location
    Newcastle upon Tyne, England
    Posts
    59

    Default

    Hi Karl,

    I am still some way off needing this program rather than just a linear progression with my lifts. But I know last LP my Press stalled at 52.5kg for a long time before anything else.

    My current program looks like:
    A: Squat 3x5, Bench 3x5
    B: Press 3x5, DL 1x5

    I was wondering if it would be a good idea to change only the press to your 5/1 method once it stalls or if it wouldn't work unless every lift is on the same 5/1?

    Week 1:
    Squat 3x5, Bench 3x5
    Press 5@65%, 5@75%, 5@85%, DL 1x5

    Week 2:
    Squat 3x5, Bench 3x5
    Press 5@75%, 3@85%, 1@95%, DL 1x5

    Sent from my Harrier from EE using Tapatalk

  7. #147
    Join Date
    May 2011
    Location
    Illinois-"Chicagoland"
    Posts
    4,058

    Default

    Good Squire,

    I think intensity squat is pretty close to volume squat. Do ID for squat on Monday, or do alternate weeks, if you weren't recovered. 5x5 on Wednesday and 3x2 on Saturday is a little fast. Stretch those out.

  8. #148
    Join Date
    May 2011
    Location
    Illinois-"Chicagoland"
    Posts
    4,058

    Default

    Quote Originally Posted by Mark Samuel View Post
    Hi Karl,

    I am still some way off needing this program rather than just a linear progression with my lifts. But I know last LP my Press stalled at 52.5kg for a long time before anything else.

    My current program looks like:
    A: Squat 3x5, Bench 3x5
    B: Press 3x5, DL 1x5

    I was wondering if it would be a good idea to change only the press to your 5/1 method once it stalls or if it wouldn't work unless every lift is on the same 5/1?

    Week 1:
    Squat 3x5, Bench 3x5
    Press 5@65%, 5@75%, 5@85%, DL 1x5

    Week 2:
    Squat 3x5, Bench 3x5
    Press 5@75%, 3@85%, 1@95%, DL 1x5

    Sent from my Harrier from EE using Tapatalk
    Presses like volume, so the base program is likely to stall. You'll probably have to add lots of boring but big stuff.

  9. #149
    Join Date
    Oct 2014
    Location
    Appleton, WI
    Posts
    2,126

    Default

    starting strength coach development program
    Quote Originally Posted by Karl Schudt View Post
    Presses like volume, so the base program is likely to stall. You'll probably have to add lots of boring but big stuff.
    First set last 3x5 is also an option for volume.

Page 15 of 15 FirstFirst ... 5131415

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •