T Nation

5/3/1 Volume vs. Singles

I love both the volume and the singles templates for the 5/3/1. I was wondering if anyone has tried alternating between the two, for example:

3 cycle regular 5/3/1 (for rep maxes)
2 cycle PL 3/5/1 (for singles)

or something to that effect.

I was thinking of doing something like this because both templates are really awesome. Anyways if you have any suggestions or thoughts please let me know.

Check out Ben Seath’s log on here. He does something similar and is fucking big and strong.

It’s answered in the book!

[quote]Fletch1986 wrote:
It’s answered in the book![/quote]

Where? Which one?

I’ve been readin through the three that I have (pretty sure that’s all of them).

The 5/3/1 for powerlifting book. It’s in the off-season section. It starts on page 25. Have you thoroughly read them or just skimmed over because it’s very clear. It’s a simple format and easy to read book too. To help you with programming and life skills in general, I highly recommend brushing up on your reading comprehension skills. It’ll pay off, I promise.

I have used this for about a year now and am happy with it. I don’t use the regular 5-3-1 anymore, opting instead for the 3-5-1 but still going for rep maxes for most of my training cycles. I only switch to singles when I am prepping for a meet.

Go for rep maxes on the 3’s and 1’s weeks, and keep the 5’s week at 3x5. It gives you a nice little “medium” week in between your rep max or singles weeks where you really push yourself, and I like that. You can crank up the assistance volume in the 5’s week as well.

Occasionally I would do a heavy single instead of going for rep maxes when I got a wild hair up my ass and thought I was close to a milestone (600 dead, 4 plate bench for example) but mostly just did the rep maxes unless I was in the full fledged meet prep mode, in which I would follow the exact meet prep template for the 2 months leading up to the meet. I’ve done two meets with this method and have been pretty successful at both, busting my previous PR’s by a good amount.

Have fun.

That’s what I used to do, but I generally preferred the singles version. So I probably did that more often than original 5/3/1.

[quote]Fletch1986 wrote:
The 5/3/1 for powerlifting book. It’s in the off-season section. It starts on page 25. Have you thoroughly read them or just skimmed over because it’s very clear. It’s a simple format and easy to read book too. To help you with programming and life skills in general, I highly recommend brushing up on your reading comprehension skills. It’ll pay off, I promise.[/quote]

Thanks for pointing it out for me. Cheers!

[quote]IFlashBack wrote:

[quote]Fletch1986 wrote:
The 5/3/1 for powerlifting book. It’s in the off-season section. It starts on page 25. Have you thoroughly read them or just skimmed over because it’s very clear. It’s a simple format and easy to read book too. To help you with programming and life skills in general, I highly recommend brushing up on your reading comprehension skills. It’ll pay off, I promise.[/quote]

Thanks for pointing it out for me. Cheers![/quote]

Awsome. I hope I didn’t come off as rude.

[quote]Fletch1986 wrote:

[quote]IFlashBack wrote:

[quote]Fletch1986 wrote:
The 5/3/1 for powerlifting book. It’s in the off-season section. It starts on page 25. Have you thoroughly read them or just skimmed over because it’s very clear. It’s a simple format and easy to read book too. To help you with programming and life skills in general, I highly recommend brushing up on your reading comprehension skills. It’ll pay off, I promise.[/quote]

Thanks for pointing it out for me. Cheers![/quote]

Awsome. I hope I didn’t come off as rude.[/quote]

Not at all.

[quote]roon12 wrote:
Check out Ben Seath’s log on here. He does something similar and is fucking big and strong.[/quote]

x2 on this, Ben is a beast. seath308 is his user name.

I think I made a majority of my gains by repping out the top sets. I have also done the PL version, which I liked, but still feel my best gains came in the months that I was constantly pushing that top set.

I finished the 3 month challenge a bit ago, where you do 5x10 at 50-70%, and the bare minimum of reps. I dont really think I gained any strength at all on those cycles for the reason above. I think he mentioned it wasnt meant for that though.

Sorry to revive an old thread but does anyone have a excel template of the singles template?

[quote]IFlashBack wrote:
Sorry to revive an old thread but does anyone have a excel template of the singles template?[/quote]

What do you mean? Its the exact same thing as the original, only you switch the first and second weeks and don’t go for reps on your last set.

After the last set, just add some weight and do it for a single. If you hit that one and still feel good, put a bit more weight on and do another. Its not rocket surgery.

I just have a question. If you are doing the singles template, do you still push the reps on military press?

Just do singles for the MP too…it really depends on how you are feeling that day.

Some days I will just get the minimum reps and go home, other days I will do a ocuple exstra reps, other days I will go for a rep PR, other days I will do some heavy singles. You are overthinking this.

[quote]VTBalla34 wrote:

[quote]IFlashBack wrote:
Sorry to revive an old thread but does anyone have a excel template of the singles template?[/quote]

What do you mean? Its the exact same thing as the original, only you switch the first and second weeks and don’t go for reps on your last set.

After the last set, just add some weight and do it for a single. If you hit that one and still feel good, put a bit more weight on and do another. Its not rocket surgery.[/quote]

Yeah I know how it works, I was just wondering if anyone had made an excel thing for it.

[quote]VTBalla34 wrote:
Just do singles for the MP too…it really depends on how you are feeling that day.

Some days I will just get the minimum reps and go home, other days I will do a ocuple exstra reps, other days I will go for a rep PR, other days I will do some heavy singles. You are overthinking this.[/quote]

If only it was a term for this hmm oh whait it is, autoregulation :slight_smile:

[quote]florelius wrote:

[quote]VTBalla34 wrote:
Just do singles for the MP too…it really depends on how you are feeling that day.

Some days I will just get the minimum reps and go home, other days I will do a ocuple exstra reps, other days I will go for a rep PR, other days I will do some heavy singles. You are overthinking this.[/quote]

If only it was a term for this hmm oh whait it is, autoregulation :)[/quote]

I don’t know what the current trendy term for it is, all I know is that its common sense.