T Nation

Jim and Others 5/3 Advice


#1

Hi guys,

I just started reading about the 5 steps forward/3 steps back cycling for 5/3/1. I need some help. I weigh 170lbs. I started with a 245 bench press with a pause and 185 military press. I’m currently in cycle 9. I started April 7th and now it’s November 29th. I"m doing 5x5 for squats and deadlifts twice a week since I’m recovering from a torn ACL.

My current TM’s are 250 for the BP and 190 for the MP.

My numbers for max rep set for the bench press are 5 for 5s week, 4 for 3s week, and 3 for the 5/3/1 week.

My numbers for the military press are now 4 for 5s week, 2 for 3s week and hopefully I’ll get 1 for the 5/3/1 for this cycle.

What should I do now with the 5/3 approach?

Thanks!

Phillip


#2

[quote]philtwine5 wrote:
Hi guys,

I just started reading about the 5 steps forward/3 steps back cycling for 5/3/1. I need some help. I weigh 170lbs. I started with a 245 bench press with a pause and 185 military press. I’m currently in cycle 9. I started April 7th and now it’s November 29th. I"m doing 5x5 for squats and deadlifts twice a week since I’m recovering from a torn ACL.

My current TM’s are 250 for the BP and 190 for the MP.

My numbers for max rep set for the bench press are 5 for 5s week, 4 for 3s week, and 3 for the 5/3/1 week.

My numbers for the military press are now 4 for 5s week, 2 for 3s week and hopefully I’ll get 1 for the 5/3/1 for this cycle.

What should I do now with the 5/3 approach?

Thanks!

Phillip
[/quote]
Firstly drop tm to 85-90% of your current 1rm and start fresh before 5/3 it will help in the long run. Get bigger- eat a shitload and run bbb templates. 5x5 twice a week with squats/deads wouldnt be helping your recovery either. Run 531 with all lifts maybe just required reps for squat/deads till you are recovered more rehab work after main lift. If it hurts do less.


#3

Jim has already told you what to do. Please follow his advice.

Also, your weight hasn’t changed in over a year, eat.


#4

Hi JFG,

I asked Jim about assistance exercises last time. This was about the 5 steps forward 3 steps back principle this time. Thanks.

Phillip


#5

I’m not sure of the question - you should back up 3 cycles and go from there. You should always be able to get 5 strong reps with last set on 5/3/1 week. Always.

Bar speed kills.


#6

Hi Jim,

You answered my question. Thanks man. Is getting 5 strong reps on the 5/3/1 week a change? I thought you wanted to get a least 1 rep. Thanks.

Phillip


#7

"With a TM of about 85-90% of the real max, should one expect to be able to go 5 months forward and still get 5 reps the last set of the last week? "

This is why you train and eat 2-3 pounds/meat a day, and do mobility work and sleep 10 hours/day - to force an adaption in strength. The best thing I can tell you is that no matter the % you use, you should be able to get around 5 strong reps on the last set.

I have seen this work EVERY SINGLE TIME. Please read the article on the TM on my website: its by Kevin Deweese and will explain the TM to you.


#8

It’s not about getting 10 hours of sleep - just the principle of getting a lot of sleep. Control what you can control and sleep is something you can control. As is diet, attitude, work ethic, discipline and effort. All things 100% in your control.


#9

Curious about this as well. I’m in my fifth cycle, about to reset. I get 1 or 2 +reps this cycle, starting to get heavy for me. No way I’ll get 5 in the last week, so my TM is obviously too high. Was planning to go 3 back. However if I’m going to set up for being able to do at least 5 reps in the 531 week at the end of the next 5 month cycle, I’ll have to make a much bigger reset. With a TM of about 85-90% of the real max, should one expect to be able to go 5 months forward and still get 5 reps the last set of the last week?
I’m glad this topic came up at the right time for me, since I had just started to ponder how I should do the reset! Any insight would be welcome!


#10

Thank you, Jim.
I’ve eaten well and read the article, and I’ll read it again. However I haven’t slept 10 hours even once these 5 months, so that’s obviously something I have to work on. Getting 10 hours every night sounds more challenging than any of your training challenges!