T Nation

Do Many Still Use 'Original' 5/3/1?


#1

With the addition of concepts such as 351, 5sPRO, SST, FSL, Jokers, the various "Challenges" and newer templates etc., Jim continues to improve and evolve his system.

There now seems to be a focus on more "full body" type templates where lower and upper main lifts are combined in one workout.

However, as I approach "grey pube" territory, I have found that reverting to the "original" 531 rotation; one "main" lift per session; going for rep PRs on a regular basis but just getting the reps in on less than stellar days; usually with a Triumvirate-type template and deloading every 4th week;still produces the best results for strength.

Less volume, shorter (possibly more intense?), less "complicated" sessions and a focus on PRs still works!


#2

When I come back to lifting, I will use the original 5/3/1. It is the best option for me for who I am and the goals I have (many challenges await me),


#3

Jim - you don’t lift nowadays?

Apologies if I have missed posts or articles detailing this, or if I’m prying.

Have you had another accident, or injury, or is it just due to “life”?

Best wishes.


#4

Yes, I lift, just doing really different shit. It’ll be in the new book as it’s not anything that is fit for a forum. And this is a 5/3/1 forum, not a Jim Wendler forum for his current training.

We always stretch/lift/sprint to some degree. In other words, we get strong, get mobile and get in shape no matter what we do here. I refuse to honor ghosts - that shit will ruin your life.


#5

[quote]tokon wrote:
With the addition of concepts such as 351, 5sPRO, SST, FSL, Jokers, the various “Challenges” and newer templates etc., Jim continues to improve and evolve his system.

There now seems to be a focus on more “full body” type templates where lower and upper main lifts are combined in one workout.

However, as I approach “grey pube” territory, I have found that reverting to the “original” 531 rotation; one “main” lift per session; going for rep PRs on a regular basis but just getting the reps in on less than stellar days; usually with a Triumvirate-type template and deloading every 4th week;still produces the best results for strength.

Less volume, shorter (possibly more intense?), less “complicated” sessions and a focus on PRs still works![/quote]

If you’re ever not sure what to do, this is always the best way to use 5/3/1 in my opinion. No bullshit, just the original progression plan.


#6

[quote]Jim Wendler wrote:
Yes, I lift, just doing really different shit. It’ll be in the new book as it’s not anything that is fit for a forum. And this is a 5/3/1 forum, not a Jim Wendler forum for his current training.

We always stretch/lift/sprint to some degree. In other words, we get strong, get mobile and get in shape no matter what we do here. I refuse to honor ghosts - that shit will ruin your life.[/quote]

Haha, ok, thanks.


#7

tokon- I’m in the same boat as You- Older (nearing 50) and I agree with you. The original templates are what work best for me. I seem to gain more by doing lower volume and focusing on the main movement, either triumvirate or Simplest provides the proper template for the extra work, and gives me the best progress overall.


#8

[quote]davespringbok wrote:
tokon- I’m in the same boat as You- Older (nearing 50) and I agree with you. The original templates are what work best for me. I seem to gain more by doing lower volume and focusing on the main movement, either triumvirate or Simplest provides the proper template for the extra work, and gives me the best progress overall.[/quote]

Dave - thanks for the input.


#9

I’m 44 and also find lower volume works best for me as in I’ll do just the minimum reps for whatever day it is.

Here’s a week for me:
Day 1: Squats and abs
Day 2: Prowler
Day 3: Bench supersetted with chest supported rows, dips, and sometimes shrugs
Day 4: Prowler
Day 5: OHP and deadlift. No assistance or supplemental as I superset the main lifts which taxes me. OHP then DL.

The only deviation I use is what I saw coined as the bastard template. I work up to my top set then go back down.
E.G. for a 5 reps week (65/75/85)using 260 as the training max so the top set would be 220 lbs:
Warm up sets
5 x 30% of top weight for that day (example: 220 is top work set so this set would be 66 lbs rounded either up to 70 or down to 65).
5 x 40% of top weight for that day (220 * .4 = 88 rounded up or down again)
5 x 50% of top weight for that day (220 * .5 = 110)
3 x 60% of top weight for that day (220 * .6 = 132 rounded again)
2 x 70% of top weight for that day (220 * .7 = 154 rounded again)
1 x 80% of top weight for that day (220 * .8 = 176 rounded again)
1 x 90% of top weight for that day (220 * .9 = 198 rounded again)
Work sets:
minimum reps x top percentage (85% of training max ) of the day (220 * 5 reps)
minimum reps x 2nd highest percentage (75%) of the day (195 * 5 reps)
minimum reps x 3rd highest percentage (65%) of the day (170 * 5 reps)
more sets of the last if I feel like it and have time

Occasionally, I’ll do a set or two of FSL (in reality, it would be LSL as in Last set Last because I did them backwards. Based on my example after completing 5 x 170, I might do another set or two of 5 x 170).

This has worked extremely well for me over the past few weeks. There were times when doing the 5/3/1 as written, the first work set was a grind and mentally I was fearing the heavier work sets. This way, I feel much better if I can get to the first work (heaviest) set as the ones after should be easier.


#10

Thanks for the input Blake.

On 5s week I sometimes go up & down the %s (65-75-85-75-65).

I am also finding that mobility and some stretching is becoming more important.