T Nation

Setting Up 5/3/1 Reloaded

Do you guys have suggestions on setting up the percentages for the singles on 5/3/1 reloaded? I have something set up like so:

3’s week:
5 - 40% 5/3/1 max
5 - 50% 5/3/1 max
3 - 60% 5/3/1 max
3 - 70% 5/3/1 max
3 - 80% 5/3/1 max
3+ - 90% 5/3/1 max
1 - 95% 5/3/1 max
1 - 100% 5/3/1 max
1 - 105% 5/3/1 max

5’s week:
5 - 40% 5/3/1 max
5 - 50% 5/3/1 max
3 - 60% 5/3/1 max
5 - 65% 5/3/1 max
5 - 75% 5/3/1 max
5 - 85% 5/3/1 max

5/3/1’s week:
5 - 40% 5/3/1 max
5 - 50% 5/3/1 max
3 - 60% 5/3/1 max
5 - 75% 5/3/1 max
3 - 85% 5/3/1 max
1+ - 95% 5/3/1 max
1 - 100% 5/3/1 max
1 - 105% 5/3/1 max
1 - 107.5% 5/3/1 max

If I used 110% on the last week, that would be my acutal 1RM. I feel if I dont use 105% and percentages over my 5/3/1 max that the singles are going to be easy. Any thoughts on all of this?

You’re making this far too complicated. First, you don’t need to follow percentages at weights like 40%. That’s way beyond nit picky. Warm up however, then when you get to significant weight (60-65%), use the percentages.

As far as my understanding goes, you just switch the 5 and 3 weeks. So it’s

All based on training max (90% 1RM)
wk 1: 70%x3, 80%x3, 90%x3, work up after this is optional
wk 2: 65%x5, 75%x5, 85%x5
wk 3: 75%x5, 85%x3, 95%x1, work up after this is optional
wk 4: Deload

As far as I know, that’s all the setting up you need to do. Maybe you have the option to work up on the 3 and 5/3/1 weeks, but if you’re trying to plan out PR’s based on percentages of your current all time PR, then you’re missing some of the main points of 5/3/1- start too light and push hard when you feel good, don’t when you don’t.

The 40% stuff is the recommended warmup sets Wendler lays out in the 5/3/1 manual. The whole point of the reloaded version is to incorporate singles on the 3’s and 5/3/1 week…that is mainly what I’m asking how to set up, those singles. I am not new to 5/3/1 as I ran 6 cycles of it. Thanks for the help!

[quote]pbclax1 wrote:
The 40% stuff is the recommended warmup sets Wendler lays out in the 5/3/1 manual. The whole point of the reloaded version is to incorporate singles on the 3’s and 5/3/1 week…that is mainly what I’m asking how to set up, those singles. I am not new to 5/3/1 as I ran 6 cycles of it. Thanks for the help![/quote]

To make this really simple, do your deload week as a warm up. To set up the weeks it should look like this:

Week 1
70% x 3
80% x 3
90% x 3
100% x 1
100% x 1
100% x 1

Week 2
65% x 5
75% x 5
85% x 5

Week 3
75% x 5
85% x 3
95% x 1
100% x 1
100% x 1

Week 4
50% x 5
55% x 5
60% x 5

Those 100%s are training maxes so they are actually 90% of your 1RM. Do exactly that as it’s written. If you are feeling good you may try and rep it out a little bit on week 2.

[quote]pbclax1 wrote:
The 40% stuff is the recommended warmup sets Wendler lays out in the 5/3/1 manual. The whole point of the reloaded version is to incorporate singles on the 3’s and 5/3/1 week…that is mainly what I’m asking how to set up, those singles. I am not new to 5/3/1 as I ran 6 cycles of it. Thanks for the help![/quote]

I don’t remember that, but it might not have been in the book when I got it in 2008. I spent 18 months on the program and added around 80 lbs to my bench during that time without worrying about percentages below 65%, you’ll be fine. Getting nit picky about that is like worrying about how many reps you did with the bar before working up.

Guy below me has it right if you need your hand held with percentages, but personally, I would just work up to heavier tripled or singles (d depending on what week it was) depending on how I felt (be conservative!) instead of going for rep pr’s like you normally would on 531.

[quote]Stronghold wrote:
You’re making this far too complicated. First, you don’t need to follow percentages at weights like 40%. That’s way beyond nit picky. Warm up however, then when you get to significant weight (60-65%), use the percentages.

As far as my understanding goes, you just switch the 5 and 3 weeks. So it’s

All based on training max (90% 1RM)
wk 1: 70%x3, 80%x3, 90%x3, work up after this is optional
wk 2: 65%x5, 75%x5, 85%x5
wk 3: 75%x5, 85%x3, 95%x1, work up after this is optional
wk 4: Deload

As far as I know, that’s all the setting up you need to do. Maybe you have the option to work up on the 3 and 5/3/1 weeks, but if you’re trying to plan out PR’s based on percentages of your current all time PR, then you’re missing some of the main points of 5/3/1- start too light and push hard when you feel good, don’t when you don’t.[/quote]

This is what I would do as well. On the “3” day, I would keep doing sets of three (increasing weight) until I couldn’t do anymore. Same with the “1” day. In essence you’re doing a bunch of singles.