5/3/1 Manual

[squelch]

5/3/1: The Simplest and Most Effective Training System for Raw Strength
The success of the 5/3/1 Method has been nothing short of extraordinary. For the past year, the response towards this simple but brutally effective training system has been overwhelming. This is because it works. And works for just about anyone willing to put in the discipline and work that getting stronger requires

Elite level lifters to absolute beginners have all used the 5/3/1 Method; the basic tenets of strength training have and will never change. Big exercises, constant progress, and personal records will never go out of style.

High school and college coaches are now using the 5/3/1 with their athletes with amazing success; it is easy to track, implement and will inspire any team to push for themselves to the limit.

Powerlifters use this program, for both raw meets and geared meets.

The 5/3/1 Method is truly for anyone that is looking to get stronger. This is not a fancy training program that requires special equipment or Master's degree - all is required is your dedication to moving more weight than you had ever dreamed.

Table of Contents

* The Origin of 5/3/1
* The 5/3/1 Philosophy
* 5/3/1/ Program
* Squat
* Military Press
* Bench Press
* Deadlift
* Training Fashion
* Beginning the Program
* The Last Set
* How to Progress
* Even Smaller Increments?
* Stalling in 5/3/1
* How to Warm Up
* Comparing Rep Maxes
* Having a Less than Stellar Day
* Assistance Exercises
* The Great Debate
* Boring but Big
* Triumvirate
* I’m Not Doing **** Today
* Periodization Bible
* Bodyweight
* Moving North of Vag
* Training 3 Days a Week
* Training 2 Days a Week
* Training 1 Day a Week
* Using Excel
* 5/3/1 FAQ
* 5/3/1 Comments and Success Stories
* 5/3/1 Percentage Charts
* 5/3/1 Training Log
* About the Author

http://www.mediafire.com/?md7b84n72a616a3

[tanjol]

NICE will keep me busy the whole night haha

[boybato_18]

Share lang. My program looks like this.

Sunday: Bench Press 5/3/1
Squat 60% Boring but Big
Inverted Rows 5x5 - 5x10 ( it depends )

Tuesday: Deadlift 5/3/1
Military Press 5/3/1
Military Press 50% Boring but Big
Speed Pulls 50% Boring but Big

Thursday: Squat 5/3/1
Bench Press 60% Boring but Big
Pull-ups ( Ladders )
Body Saw ( TRX )

The program varies. Thanks to keith22 for helping me construct my program.

[squelch]

^nice share, very versatile talaga tong program na eto..

[timayson]

damn TS, thanks man! You're a god send.

[tanjol]

makasalanan na thread!! will now prematurely switch to 5/3/1 nooo im sorry moderators pero its so tempting! haha will construct a program similar to boy bato's noooooo once again noooooooo goodbye SS hahahahaha

[blakedaddy]

^ ano na ba numbers mo now??

[squelch]

@sir timayson, dont thank me, hindi naman ako ang gumawa ng ebook na yan,
magpasalamat nalang po tayo sa mga coaches/masters na magga-guide sa atin sa program na eto..
im also planning to do this, para by the time na ready na ako for this madali nalang makakuha ng idea....

[timayson]

^ no bro, I'm thanking you from one collector to another Goodluck on your lifting journey bro, more power to you.

[squelch]

sana more power/strength to come,
sana mag contribute karin dito about this program, we need coaches like you...

[timayson]

^ Will do man. But rest assure you're in good hands with pareng blakedaddy.

[squelch]

^no doubt ..

[boybato_18]

@tanjol,in case your struggling to add weight in your bench press or whatever exercise. You can simply switch it to 5/3/1 and still do 5x3 templates for the other exercises as long as it is progressing.

Don't over analyze and think that program X is better than program Y. Keep it simple.

Just my two cents.

[tanjol]

@blake

my number now are
Bench: 160 3X5
Squat 210 3X5
Deadlifts: 220 3X5
MP: 100 3X5
Power Cleans: 140 3X5

5/3/1 is sinful T_T damn TS for posting it. hahaha

@boybato
thanks for the advise.. kinda strugling a bit with my SS, hirap na mag add ng weight due to its daily/weekly progression, atleast with 5/3/1 monthly progression and dahan dahan. im thinking of a 3 day programs similar to yours, my questoin is can i do a 4 day program the shift to a 3 day after the deload week?

[blakedaddy]

my questoin is can i do a 4 day program the shift to a 3 day after the deload week?

pwede naman if you have the time to spend in the gym pero I'm with boybato that lahat ng movements ng SS that are still progressing, stick wiht it pero be more conservative in loading

[boybato_18]

Nice stats.

my questoin is can i do a 4 day program the shift to a 3 day after the deload week?

IMO, yes. If I understood your question correctly. LOL.

Whenever people shift towards 5/3/1 the only problem I see is too much assistance work, I'm also guilty about it. Just make the program as simple as possible. Don't reinvent the wheel. Focus on improving on the main lifts rather than the assistance work. I'm not saying that don't do any assistance work, what I'm pointing out is vary the assistance work and evaluate it if it is working or not. If it is working retain if not replace/vary rep schemes/etc. Kindly read the Triumvirate part of the book.

[blakedaddy]

^ agreed. If your objective is to put on muscle, keep assistance movements to a minimum but focus on feeling the muscle working and don't train to failure or do any cheating movements

If your objective is to lean out, pick assistance work like supersets and complexes

most of all, don't underestimate the importance of recovery

[ah-tian]

ako focus ko ngayon is leaning out...I'm having a hard time leaning out...can someone enlighten me this supersets...gusto ko kasi sana compound exercise din *** superset ko...meron ba ganun?

[tanjol]

Ill keep you guys posted.. tonight i will try my 1st 5/3/1 hahaha sorry again for shifting.... haha so please comment on my program (Triumvirate)

Day 1:
Bench Press 5/3/1
Dips 5X10 weighted (ill start at 10lbs)
Dumbell Row (Kroc Rows) 2X10 warmup sets (65%) and one 20-40 set of 75%
Front Squats 5X10 ( Ill start with prisoners squat unweighted muna and maybe add some depending on how i feel after the workout

Day 2
Squats 5/3/1
Chins 5X10
Inclined Dumbell Bench 5X10
Situps 5X10

Day 3
Power Clean 5X5 ( Light weight *** its assitance ***)
Deadlift 5/3/1
MP 5/3/1
Sidebends

[tanjol]

just to add. I used my curreny 3X5 maxes sa SS ko to compute my 1rep max and subtracted 10% of that for my training max.. For example Squats

2010X5X0.033+210 = 245 *.9 = 220

65% = 145
75% = 165
85% = 185

is that right?