T Nation

First Time Running 5/3/1


#1

Hi all,

Just finished reading Beyond 5/3/1 (I would’ve liked to get my hands on 5/3/1 Forever, but it’s not available in the UK yet, it seems). My TM’s for the main lifts would be;

  • Squat 130kg TM

  • Deadlift 130kg TM

  • OHP 55kg TM

  • Bench 80kg TM

I was hoping on running the 5/3/1 template with FSL sets of 3x5, as well as the ‘simplest strength template’ with the different periodized accessory movements.

Monday

  • Squat 5/3/1 + FSL 3x5 + Sumo deadlift 3x5 / Romanian deadlift, Ab wheel.

  • Bench 5/3/1 + FSL 3x5 + OHP 3x5 / Tricep pushdown, facepull, chins

  • Deadlift 5/3/1 + FSL 3x5 + Front squat / Pendlay row, Lat pulldown, hanging leg raise

  • OHP 5/3/1 + FSL 3x5 + Bench 3x5 / Tricep pushdown, facepull, lat pull down

I hope I’m getting the right idea with the book? This is my first time fleshing out my own kind of programming, I’ll admit that I’ve only ever used other peoples programs up until this point.

Thanks.


#2

I wouldn’t recommend mixing templates. Of you want the little extra volume it’s better to do FSL 5x5.
A day would look like this

Main lift - 5s Pro + FSL 5x5
Pull movement - 25-50reps
Push movement - 25-50reps
Single Leg OR Abs - 25-50reps


#3

Yes this looks fine. Deload every 2 cycles and you can make minor adjustments then before starting the next two.

Only because you listed it, I’ve been doing Sumo DL and RDL alternating weeks and that seems to work well. I used to do only 1 for several months but when switching back I sucked at the one I wasn’t doing, now I am decent at both, slow but steady progression. My squat day is close to yours but I also do reverse lunges near the end because just sets of squat + 3 sets of deadlift variation isn’t a lot.


#4

I’ll be making sure to deload every 2 cycles… I’m going to deload next week before I start this new program.

Thanks buddy!