T Nation

5x5 to 5/3/1 Transition

Went back to the gym in after a 10 year break. Or as I call it. I decided to stop being a fat slob. Started 5x5 program about 2.5 months ago. I suspect in the next week I will begin not make all my reps. So question. Do I do a de load week. And continue. Or just use my last week to calculate my one rep maxed and transition to 531 bbb. Hope I worded my question correct. As I am not up to speed on lingo
45 years old
187#
5’8”
Last 5x5
Bench 185
Squat 250
Ohp 105. Week shoulder. Slow progress
Trap bar Dead lift 255
Barbell row 145. Little room to add weight

I don’t think a deload would be absolutely necessary. Just calculate estimated one rep maxes and use 85%. You’ll be starting with lighter than usual weight anyway. That’s what I did and first month of 5/3/1 and it felt great coming from stronglifts 5x5. Just not sure if age will be a huge factor as I am younger than you are. If you really do feel beat up, I don’t see anything wrong taking a deload week either.

I don’t ever feel beat up. If anything with the rad 140. I have to make my self leave the gym. How ever I have three weeks left of the rad. So don’t know my much my lifts or endurance will drop when I end the cycle

Did you transition to classic. BBB or 3 month challenge?

Oh sorry man I’ve never used anything exogenous so I have no experience to draw upon to give you a meaningful response about that.

I transitioned to 5/3/1 Beginners which has two main lifts per day with 5/3/1 percentages and FSL. I just played it safe and reduced FSL to 3x5 and chose assistance work carefully. My goals are for sports performance, and not hypertrophy.

I did exactly this roughly 9 years ago.

Except I went to 531 after a hip injury. I pushed 5x5 a bit farther than I needed to.

When I started 5/3/1 I just ran the original program, and that is what I would recommend. Just do the PR sets and an assistance template like Triumvirate or the new assistance guidelines (50 reps of a push, pull, and single leg/core). If you just want to get started right away just do Triumvirate.

Just to add a little: There’s good reason to try and go for 5s pro btw, specially if you are concurrently working on improving or learning technique like I am

Today my body wasn’t in the mood for the 5x5. So I just did 2x5. TheN 5x10x50% 1rm. I had forgotten what the lactic acid burn felt like. Liked how I’d felt. So I think I may run bbb. Need to figure out my supplementals. And start next week