T Nation

Full Body Squat Question from Beyond


#1

Hi Jim et al,

It’s noted that the Squats done at 65%x5, 75%x5, 85%x5(with NO PR sets) can be substituted for 70%x3, 80%x3, 90%x3 or 75%x5, 85%x3, 95%x1. Would it be OK to sub these out on each respective week then hit the same set/rep scheme on Friday and attempt a PR?, for example from a MWF type layout.

Monday 5,5,5. then Friday 5,5,5+
Monday 3,3,3. then Friday 3,3,3+
Monday 5,3,1. then Friday 5,3,1+

Note: I don’t Squat on Wednesday because I like to focus on Deads.

Thank you in advance


#2

That’s the way I run it. I started after reading the original 5/3/1 book. There are a few templates where Jim says not to do a PR set but the full body routine is not one of them. Do 5/3/1 with PR sets and then do your 3x5, 3x3, or 5/3/1 with no PR sets on a different day in the week like you listed it.


#3

Thanks for the reply - it’s much appreciated. What deload schedule do you adhere to?


#4

I’m running the deload on the 7th week after two 5/3/1 cycles.


#5

Thanks again!


#6

Just do 5’s PRO on one of the days and a PR set the other day.


#7

Jim,
Thank you!

Would it be acceptable to do the 5’s PRO on Monday then 5/3/1+ on Friday?
I would think the variation in the set and reps would promote additional muscle stimulus.


#8

He just told you 5s PRO and a PR day, do 5s PRO and a PR day.


#9

does PR = 5/3/1 set/reps


#10

PR = personal record
Shoot for at least 1 more rep than before.
My PRs days go based off TM. Example:

60%x10
75%x5
85%x3
95%x1
100% PR


#11

Thank you…I appreciate your reply.

Just for the record, I knew what PR meant. I just wanted affirmation that I could do the 5/3/1 sets/reps (with a PR set) in addition to 5’s PRO. I’m thinking Coach Wendler is saying that since 5’s PRO typically don’t have a PR set (I just reread the 5’s PRO section in Beyond and he discourages them for a beginner – I’m not necessarily a beginner but I’m not going to say I’m anything more either) and 5/3/1 sets/reps always do have PRs.

I’m going to try it for a few cycles. 5’s PRO on Monday and 5/3/1+ on Friday for Squats. I’m currently on a deload week and I’m going back 3 weeks when I start my next cycle - I think it’s safe adding 5’s PRO now(since I never used them before).

And thanks again Coach Wendler for the advise. I appreciate you taking the time to answer my posts!!!


#12

This is not hard. You do the corresponding weights for 5’s PRO on one day and the EXACT SAME weights for PR’s on the other day. It has nothing to do with just doing “5/3/1” on one day and has nothing to do with providing stimulus.


#13

Coach Jim,
A BIG thank you.
To be honest, I was partial to the original 5/3/1 set/rep scheme; but by reading your response here and your advice on other posts, I understand you have gone almost exclusively to 5’s PRO(I am sure you have some exceptions)….

Thank you again for clarifying and thank you for your availability (I can’t stress this enough!)

I’m excited to start the new cycle.


#14

I have not exclusively gone to 5’s PRO - I don’t know where this gets started?

Follow the principles and you’ll be ok.


#15

My apologies Coach. I clearly misunderstood something I read here. Thanks for clearing that up also.