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5 3 1 to 10 6 2
Posted on 1/30/23 at 9:00 pm
Posted on 1/30/23 at 9:00 pm
I've been doing the 531 thing for a while and I started thinking about doing a variation that basically lowers the weight and doubles the reps per set. This must have occurred to somebody before but I haven't found a reference to it on any of the usual sights. Anybody have thoughts on this? Good idea? Too much volume?
3
Posted on 1/30/23 at 9:22 pm to Jim Rockford
8/6/3 was written about on tnation LINK
Not even close to to much volume, Jim has 5x5 plus bbb after on forever book and plenty of other variations that are a lot more volume.
Not even close to to much volume, Jim has 5x5 plus bbb after on forever book and plenty of other variations that are a lot more volume.
Posted on 1/30/23 at 9:36 pm to lsu777
Posted on 1/30/23 at 10:03 pm to lsu777
That's about what I had in mind but I was thinking of basing it on a 2, or in this case 3 rep max.
Posted on 1/31/23 at 6:48 am to Jim Rockford
I’ve been on 531 365 for a couple weeks as a change of pace. I plan on running it until the summer but knowing me I’ll quit and go back to PPSA after 2 months.
There is a spreadsheet out there if you’re interested. It’s a guy from Reddit that did it and he had huge success as an intermediate lifter. It’s basically 531 with the amrap and the supplemental lift rep ranges cycle in volume/intensity.
Cycle 1 is 531 and 5x12 at 45%
Cycle 2 is 531 and 5x6 at 75%
Cycle 3 is 531 and 5x11 at 50%
Cycle 4 is 531 and 5x5 at 80%
And so on. It also uses an 85% training max so you aren’t failing anything.
There is a spreadsheet out there if you’re interested. It’s a guy from Reddit that did it and he had huge success as an intermediate lifter. It’s basically 531 with the amrap and the supplemental lift rep ranges cycle in volume/intensity.
Cycle 1 is 531 and 5x12 at 45%
Cycle 2 is 531 and 5x6 at 75%
Cycle 3 is 531 and 5x11 at 50%
Cycle 4 is 531 and 5x5 at 80%
And so on. It also uses an 85% training max so you aren’t failing anything.
Posted on 2/2/23 at 7:50 am to Jim Rockford
I prefer lower weight higher rep. Much better workout for me personally
Posted on 2/2/23 at 8:08 am to SulphursFinest
quote:
I prefer lower weight higher rep. Much better workout for me personally
i always liked 531 bbb because you got a mix of both. heavy stuff first then the high rep pump work after.
Posted on 2/2/23 at 8:40 am to lsu777
quote:
i always liked 531 bbb because you got a mix of both. heavy stuff first then the high rep pump work after.
Thoughts on 531 triumvirate? I'm on day 3
Posted on 2/2/23 at 8:44 am to KoozieKing
quote:
Thoughts on 531 triumvirate? I'm on day 3
i mean its 531, its a good program. its one of the OG programs. tried and true
Posted on 2/2/23 at 8:58 am to lsu777
I got strong as shite on 531 at 43 years old a few years back. Ran it for about 18 months and got ridiculously strong. Can't lift like that anymore. Wish I could.
Posted on 2/2/23 at 9:26 am to lsu777
quote:
i always liked 531 bbb
I'm finishing that cycle now. BBB works even better if lifters don't just go through the motions on the 5x10. Squats, I do the reps as speed squats, Bench I do feet up with a pause, Deads I do RDL's because to hell with 50 reps of deadlifts
Posted on 2/2/23 at 9:47 am to SulphursFinest
quote:
I prefer lower weight higher rep. Much better workout for me personally
I'm totally opposite.
Calves is the only muscle group I routinely do light weight high reps.
Posted on 2/2/23 at 1:41 pm to lsu777
quote:
i mean its 531, its a good program. its one of the OG programs. tried and true
Sorry, one more question 777. Do you think triumvirate blends strength with hypertrophy well, or do you recommend another 5/3/1 that combines them better?
Posted on 2/2/23 at 2:11 pm to KoozieKing
quote:
Sorry, one more question 777. Do you think triumvirate blends strength with hypertrophy well, or do you recommend another 5/3/1 that combines them better?
yea i think its fine. its not gonna drive strength as some of the later templates are able to due to not having the supplemental barbell lifts that Jim added later, but it is a nice blend of still some top in strength work combined with nice hypertrophy work.
key with 531 and ppsa is just consistancy over time. neither are going to baffle you...just keep pounding away and a year from now you will be like wow....that shite worked, im way stronger now.
Posted on 2/3/23 at 4:52 am to bamaguy17
Do you have a link to the spreadsheet?
Posted on 2/3/23 at 5:35 am to TigerInCbus
Posted on 2/3/23 at 5:36 am to bamaguy17
Posted on 2/3/23 at 5:42 am to bamaguy17
I’ll add that I don’t do my accessories like he does. I use a volume dependent progression. I set a weight and move up 5lbs when I can hit 50 total reps in 4 sets. All with 1 min rest. Good way to sneak extra cardio and not have accessories take forever.
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