T Nation

Extended 5/3/1 Schemes

Hey Jim, I am just curious to hear your thoughts on these “5/3/1-esque” setups by Chad Wesley Smith.

Based on an actual max, not a training max.


Week 1-45/55/65%x10+, that means 45%x10, 55%x10, 65%x10+

Week 2-50/60/70%x8+

Week 3-55%x10, 65%x8, 75%x5+


Week 1-50/60/70%x8+

Week 2-55/65/75%x5+

Week 3-60%x8, 70%x5, 80%x3+


Week 1-55/60/65/70/75%x5+

Week 2-60/65/70/75/80%x3+

Week 3-65%x5, 70%x4, 75%x3, 80%x2, 85%x1+


Week 1-60/70/80%x3+

Week 2-65/75/85%x2+

Week 3-70%x5, 80%x2, 90%x1+


Week 1-60/65/70/75/80%x3+

Week 2-65/70/75/80/85%x2+

Week 3-70%x3, 75%x3, 80%x2, 85%x2, 90%x1+

Thanks Jim.

I’ve never done it so hard for me to comment on. But one of the principles i believe in is “start too light.” - so an actual max isnt something id recommend. But whatever makes people happy - I’m a libertarian. (Because I have an IQ over 4. )

I prefer 6 week cycles as this tends to be the “sweet spot” for most lifters. If I were you, I’d do this:

Don’t get married until you are 30+ years old.
Start saving for a great (not good) home weight room.
Unless you have a business, get off Facebook and twitter.
Read everyday
If interested, play scalding waves of AS/AC doom

And please use a TM.