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

  1. #1
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    May 2011
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    Default 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
    -----
    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.

  2. #2

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    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?

  3. #3
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    Quote Originally Posted by Scrofula View Post
    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 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.

  4. #4
    Join Date
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    missouri
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    Default

    Quote Originally Posted by Scrofula View Post
    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.

  5. #5
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    Default

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

  6. #6
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    Quote Originally Posted by Meshuggah View Post
    Thanks for sharing, I really like the looks of your program.
    I enjoyed checking out your training log also, good stuff.
    You're welcome. Good luck with the program. Let me know how it goes.

  7. #7

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    Karl,

    Any suggestions on how to split up this program for three times a week instead of two?

  8. #8

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    Interesting idea. Seems like it could work well during a diet or when recovery is otherwise compromised.

  9. #9
    Join Date
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    Default

    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.

  10. #10
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    Default

    Bump for a Great Program.

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