10 weeks out from a meet, still new to using 5/3/1. Is it advisable to do joker sets/down sets during prep at all? Also trying to figure out the best times to fit in a deload.
Looks like this so far for the basic program of main lifts:
Week 1 - 70%x3 80%x3 90%x3+ 100%x1
Week 2 - 65%x5 75%x5 85%x5
Week 3 - 75%x5 85%x3 95x1+ 100%x1
Week 4 - 70%x3 80%x3 90%x3 100%x1+
Week 5 - (Deload) 40%x5 50%x5 60%x5
Week 6 - 65%x5 75%x5 85%x5
Week 7 - 70%x3 80%x3 90%x3 100%x1+
Week 8 - 65%x5 75%x5 85%x5
Week 9 - 75%x5 85%x3 95%x1
Week 10 - (Deload) 40%x5 50%x5 60%x5
No I peaked for my last one using juggernaut (didnāt write it myself). I am new to programming for myself so far looks like:
5/3/1 Press
3x5 Close Grip Bench
Accessories
Deadlift
3x5 Narrow Stance Beltless Squat
Accessories
Bench
3x5 Incline Press
Accessories
Squat
3x5 Beltless Snatch Grip Deadlifts
Accessories
Secondary accessories going from 3x5 to 5x5 to 5x3 every 3 weeks.
5/3/1 has its own peaking programme. Iām using it for my upcoming meet and used it on my first. Iād advise 1-2 cycles of āpre-meetā training and 1 cycle of āmeet prepā training
pages 37-55, 5/3/1 powerlifting, layout is cut & dry
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Thanks, but Iām just trying to figure out the best way to program it when I only have 10 weeks so I canāt do 2 4 week cycles and then another 4 week cycle. I guess I could do 1 pre-meet, one meet prep and throw in 2 extra weeks at the start (Iām just doing a deload week and probably should have planned this better before).
Yeah but just trying to fit that into 10 weeks is all, since each mesocycle is 4 weeks each.
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have you looked at the chart for the Wendler 531 peak 11/12 weeks? You can adjust as needed.
I cant link it so Go to āpowerlifting to winā website and look at beyond 531. it shows the chart. it shows on google images as well.
it is similar to what you have but there is no deload week.
Edit: The deload week is a must for me and I like the setup u have based on 531. For the record I am a fan of Swedes peaking setup in The5thSet.
I have looked at the powerlifting to win chart, I just have to adjust the deload weeks. Iāll have a look at The 5th Set, thanks. What about first/last sets though? Is there a point in doing these for the first few weeks?
Iād rather ditch the extras the last 4-6 weeks; continue with accessories and wean off them as the weeks get closer.
The 531 Powerlifting does have 2 extra sets of 1 rep with various % during the first 4 weeks or so I believe. Not too taxing.
Its all just a personal preference.
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Ok cool, thank you for all the advice!
Simple, 1 cycle of each with the scheduled deloads. The powerlifting to win cycle isnāt 100% accurate to Wendlerās, definitely go to the source
Yes OP go to the source. The powerlifting to win option is out of Beyond 531 starting at page 88; the Source.
The peaking programme is written in 5/3/1 For Powerlifting. Page 88 of Beyond 5/3/1 is the āStrength Phaseā template
Its an option to use for meet planning and peaking focusing on the 3 lifts and 1rm as indicated in PLTW review and the Beyond book. What does Wendler say to do in the source? Use this and go to a meet. Its all there Black & White.
The other option is the 531 Powerlifitng Template Version.
So the OP has two 531 versions to choose from both leading you up to a meet, from the Source
Good Day.