T Nation

5/3/1 2 Days per Week

In the 2nd edition, he says…

Mon
Squat 5/3/1 sets and reps
Bench 5/3/1 sets and reps

Wed or Thur
DL 5/3/1 sets and reps
Press 5/3/1 sets and reps

What does “5/3/1 sets and reps” mean… does that mean you do the 3x5, 3x3 and the 5/3/1 all in one day? Or just the 5/3/1 at the 75%, 85%, 95%? Doing just 3 sets of 5 reps is only 15 total reps (plus whatever extra in the 3rd set) and doing all of it seems like a lot of reps.

How long is the cycle, 4 or 6 weeks?

Probably all stupid questions, but thank you in advance.

531 sets and reps means that you just do the sets and reps for the corresponding week just like normal 531.
for the 2 lifts that you are doing that week you would do:
week 1 and 2: 65% x 5 75% x 5 85% x 5+
week 3 and 4: 70% x 3 80% x 3 90% x 3+
week 5 and 6: 75% x 5 85% x 3 95% x 1+

due to the fact that you are doing 2 of the four lifts per week, the cycles are now 6 weeks not including a deload:
week 1: bench and squat 65% x 5 75% x 5 85% x 5+
week 2: press and dead 65% x 5 75% x 5 85% x 5+
week 3: bench and squat 70% x 3 80% x 3 90% x 3+
week 4: press and dead 70% x 3 80% x 3 90% x 3+
week 5: bench and squat 75% x 5 85% x 3 95% x 1+
week 6: press and dead 75% x 5 85% x 3 95% x 1+

Thank you for the reply.

Wouldn’t it be the below because it is two days per week?

week 1:
day 1: bench and squat 65% x 5 75% x 5 85% x 5+ 
day 2: press and dead 65% x 5 75% x 5 85% x 5+Â

week 2:
day 1: bench and squat 65% x 5 75% x 5 85% x 5+ 
day 2: press and dead 65% x 5 75% x 5 85% x 5+Â

week 3:
day 1: bench and squat 70% x 3 80% x 3 90% x 3+
day 2: press and dead 70% x 3 80% x 3 90% x 3+Â

week 4:
day 1: bench and squat 70% x 3 80% x 3 90% x 3+
day 2: press and dead 70% x 3 80% x 3 90% x 3+Â

and then the 75/85/95% for the final two weeks.

A cycle still lasts 6 weeks and you still increase your training max after 3.

You follow the normal percentages, you are just doing two main lifts each day.

Here is a sample week 1:

Monday
Squat - 65% X 5, 75% X 5, 85% X 5+
Bench - 65% X 5, 75% X 5, 85% X 5+
Assistance Work (e.g. rows, curls, back raises, abs)

Thursday
Deadlift - 65% X 5, 75% X 5, 85% X 5+
Press - 65% X 5, 75% X 5, 85% X 5+
Assistance Work (e.g. chins/pull-ups, dips, abs)

When training two days a week, you can still choose to do FSL, BBB, SST, etc.

Weeks 2 and 3, just to be clear.

Week 2

Monday
Squat - 70% X 3, 80% X 3, 90% X 3+
Bench - 70% X 3, 80% X 3, 90% X 3+
Assistance Work

Thursday
Deadlift - 70% X 3, 80% X 3, 90% X 3+
Press - 70% X 3, 80% X 3, 90% X 3+
Assistance Work

Week 3

Monday
Squat - 75% X 5, 85% X 3, 95% X 1+
Bench - 75% X 5, 85% X 3, 95% X 1+
Assistance Work

Thursday
Deadlift - 75% X 5, 85% X 3, 95% X 1+
Press - 75% X 5, 85% X 3, 95% X 1+
Assistance Work

Increase your TM and start over.

yeah. my bad, I was assuming you were just doing the 2 lifts per week. you got it right…

yeah, what bruce said

Thanks guys, I really appreciate it.