I will start off saying i am still a beginner, i am definitely not strong and i have a lot of technique to improve on.
I am not looking for negative reactions, to get flamed or for “just do the fucking program” kind of answers.
I am genuinly interested in the thoughts behind the actions, so even while i understand sometimes a just eat just do the program etc kind of answer is exactly what someone need, in this case i havent already made up my mind
and i havent predetermined what i am going to do.
I am looking too maybe get educated more on the subject, because seeing my current level it is very possible that i am just misunderstanding or missing things.
That being said i am very dissapointed with both 531 and beyond 531.
I will write down my views on the programs and i would really appreciate constructive criticism, opinions or people pointing me where i am wrong.
Again i know i am not experienced and i am not pretending to be, but i want to vent my opinion here and maybe see where it is wrong or right, by getting feedback.
So i was stalling on 5x5 and switched to the old 531 program, with nothing extra. I kept training frequently, did soms deloads as prescribed but i kept feeling weaker and weaker. weight where i previously did warm up sets with started to feel heavy as f*ck. My 1rm slowly went down.
Now i monitor my food by the calorie and my rest is also very stable, so i firmly believe food or rest wasnt an important factor here.
Fact is i went from doing 25 reps in and around the 90% of 1rm range.
too 5 reps at 85%, now light weights started feeling heavier and heavier.
My first thing is i dont see how a program that has you doing 5 reps @ 85%
and i even forgot to mention that it’s not even 85 of my 1rm but of my tm as the program has you doing… so basically in the first weeks of the cycles i was doing 5 reps with around 75% in the 2nd and 3d week this doesnt get much better. How am i supposed to build strength with this?
So i obviously started beyond 531, what i understand is that Wendler changed the program (added Fsl and jokersets), but isnt that basically admitting the original program was a bad program? Are there people that actually got strong on the basic 5/3/1 program?
Anyway i added fsl and jokersets and as Wendler pointed out to me in another topic the rule of 10.
But Still after months i am still weaker than i was before i switched from 5x5 to 531. My lifts are stalling and or going down, while i keep monitoring my food and rest. I gained weight (not muscle) during these cycles.
The explanation seems logical i went from a very high volume in the high % of my 1rm to much less. And all the options of fsl, jokersets and rule of 10 combined with autoregulation to me basically is nothing more than “do some work in 80-100 % of 1rm”.
The whole 531 basic template is becoming 2 extra warm up sets and 1 workset and now i add some extra worksets in the form of jokers and fsl. The only difference is starting to be in one week i do 5reps the other triples and in the last i do singles.
As i move up the tm weight every cycle the lifts basically start feeling heavier and i am now even failing on some lifts, so i definitely havent gained any strength.
I feel my body needs more volume in the higher % range, which i am still not getting with jokersets.( If i add 5-10% per jokerset i can usually do between 1-3 jokerset keeping the total volume still pretty low) And if i where to keep tweaking/ autoregulating this i will end up doing basically 5x5 on week 1, 5x3 on week 2 and 10x1 or something on week 3.
Basically everything in the program seems so random to me, why the first work set with 65% of you tm? thats even lower % than needed for hypertrofy while i am looking for strength.