T Nation

5 Up 3 Back Question


#1

Hi guys,

Jim wrote some time ago about Grey Pube training and capping all sets at 5 reps. As I fast approach Grey Pube status, how would this fit into the context of 5 up 3 back where the object is to push more than 5 reps in the 5 and 3 weeks once you have moved back 3 cycles?

Would this mean that 5 up 3 back is not applicable in this instance and I should keep pushing until I stall and then reset? I’ve used 5 up 3 back since day 1 (almost 2 years now) and found recently that pushing the PR reps on the last set when I go back 3 is starting to screw with my joints a little and my recovery.

I am still following the beginner template because its simple (meaning I cant screw it up) and because I like it. Conditioning is walking every day plus Agile 8 for mobility.

Any thoughts and feedback is appreciated.

Cheers


#2

5/3 is not recommended. It was a band-aid over a geyser that has since been fixed.


#3

Thanks Jim.

On that basis would you recommend continuing until I stall and then reset my TM for that particular lift?


#4

I recommend going through the program (Leader/Anchor) and using the 7th week Protocol. This has been explained on this forum and will be in new book.

Essentially, you know how the 5/3/1 program is so easy to use? Now, I have made it even easier to program for any situation/goal/person and EVERY part of training is programmed.


#5

If PR set fuck you up, do this:

cycles 1-2: 5’s PRO, then either choose BBS, BBB, SSL (5x5) or FSL (5x5)

Cycles 3: PR sets FSL 3x5

Repeat


#6

Sweet. Since I’m at the point where I’m only getting the minimum prescribed reps on my PR sets each week, would you recommend resetting my TM at 85-90% of my current 1RM?


#7

Yes - you should never, ever outrun your TM. That’s why we ONLY do programs now, no templates. Programs force the lifter to do what is right.


#8

Last question Jim.

Now that as of today I have officially attained Grey Pube status, for an old fart like me would you recommend a simple deload or push for rep PR’s with TM in week 7?

Thanks.