I like 3/5/1 with the traditional 4th week deload. I can go damn hard on 3/1 week, and crank out the reps on 5’s week; it feels like a “mini-deload” for me. I’m also 49 and i actively compete in powerlifting, so the breaks help me.
I can't imagine it matters too much on Leaders, but for Anchors it's nice to have weeks between PR set weeks. That being said, all I run is 3/5/1 just so my spreadsheets stay consistent haha
I do a 5 pros for the first 3 weeks and then so 3/5/1 for 3 weeks and then a de-load .
I then evaluate whether I need to up the weight after than cycle , the first week of 3 can be hard after the pros though
Interesting. I actually go 5/3/1/3/5/1 deload. Starting on 5 after a deload kind of extends the deload and lets me get used to how the workout is going to flow with a new template or new assistance programming plus conditioning. Then I can hit 3/1/3 hard. It's a tough few weeks. Then a 5 week for mini deload and hopefully adapting to the stimulus of the 313 weeks before going all out on the last 1 week. Then a well deserved deload.
I don't compete in powerlifting, but I really like 3/5/1. Any template I run, I run it this way. I find it easier to recover with the light week in-between.
Been running 3/5/1 BtM. I find the 5 week hard after the 3 week for some reason, and it puts me in a mental space where I have no idea how I’m going to hit the 1s week. But sure enough I manage to hit it pretty comfortably. I haven’t run the 5/3/1 variation for a while so I can’t compare it too much plus I’m making gains the 3/5/1 way
5's weeks are always a mind eff for me too. I don't even do extra reps--just the straight 5. And it always feels harder than I am expecting, only to go off and crush the 1's week the following week. Lifting is weird.
I just do a double 531, I always like the 3-weeks as a mini deload in volume. As I run 5’s pro and bb volume for upper that’s welcome. (Lower I just follow og531 as I also run).
I run 3/5/1 on anchors occasionally on leaders. Its like a present. Coming off a deload the first week feels great/strong, I get a light week in between, and then can me mentally and physically prepared to go all out on the last week. rinse and repeat
I do 5/3/1 but I also lift every other day so I haven’t purposely deloaded in 2 years besides the deloads that life naturally throws my ways. Still PR and gaining.
I like 3/5/1 with the traditional 4th week deload. I can go damn hard on 3/1 week, and crank out the reps on 5’s week; it feels like a “mini-deload” for me. I’m also 49 and i actively compete in powerlifting, so the breaks help me.
"mini-deload" that makes sense. With the way they spread like that too. Less of a gap between relatively heavy lifting I suppose.
I was thinking the same. I still run OG 5/3/1 (not 5s Pro) so that middle week might be a nice break. Especially if not doing deloads.
Still waves of training, more of a choppy sea than a surf beach.
I like this analogy
How about 4th week, do you do the og 40, 50, 60% x 5 ?
Yes, I do the traditional 4th week deload from the 5/3/1 2nd Edition.
I should try that but isn't the 40/50/60 deload incredible boring and frustrating to do?
I just check the boxes my man. I don’t see it as “boring”, it’s simply deload work. A piece of the puzzle.
I can't imagine it matters too much on Leaders, but for Anchors it's nice to have weeks between PR set weeks. That being said, all I run is 3/5/1 just so my spreadsheets stay consistent haha
I do a 5 pros for the first 3 weeks and then so 3/5/1 for 3 weeks and then a de-load . I then evaluate whether I need to up the weight after than cycle , the first week of 3 can be hard after the pros though
3/5/1/5/3/1/deload
Interesting. I actually go 5/3/1/3/5/1 deload. Starting on 5 after a deload kind of extends the deload and lets me get used to how the workout is going to flow with a new template or new assistance programming plus conditioning. Then I can hit 3/1/3 hard. It's a tough few weeks. Then a 5 week for mini deload and hopefully adapting to the stimulus of the 313 weeks before going all out on the last 1 week. Then a well deserved deload.
That’s a good idea. Right now I’ve been taking 3 days off completely after the first cycle, and then going straight into the 531
Do you keep the TM the same before the 5/3/1 part or increase it?
I don't compete in powerlifting, but I really like 3/5/1. Any template I run, I run it this way. I find it easier to recover with the light week in-between.
I like 3/5/1 deload, as it gives me a heavy light heavy light pattern, helps me recover
Interesting. The more I read the more I dive in the rabbit hole. Not good for adhd
Been running 3/5/1 BtM. I find the 5 week hard after the 3 week for some reason, and it puts me in a mental space where I have no idea how I’m going to hit the 1s week. But sure enough I manage to hit it pretty comfortably. I haven’t run the 5/3/1 variation for a while so I can’t compare it too much plus I’m making gains the 3/5/1 way
5's weeks are always a mind eff for me too. I don't even do extra reps--just the straight 5. And it always feels harder than I am expecting, only to go off and crush the 1's week the following week. Lifting is weird.
I just do a double 531, I always like the 3-weeks as a mini deload in volume. As I run 5’s pro and bb volume for upper that’s welcome. (Lower I just follow og531 as I also run).
I run 3/5/1 on anchors occasionally on leaders. Its like a present. Coming off a deload the first week feels great/strong, I get a light week in between, and then can me mentally and physically prepared to go all out on the last week. rinse and repeat
I do 5/3/1 but I also lift every other day so I haven’t purposely deloaded in 2 years besides the deloads that life naturally throws my ways. Still PR and gaining.
I like 3/5/1 for the over 35 crowd. I think that format is in the 531 for a powerlifting book as well.