One program for the rest of your life

[ExtraMile]

Add 5 lbs and drop 2 reps? What program is this on? I did box squats with 662 x 5 and the next week was with 692 x 3 and this week will be with 732 x 1. Where do you get 5 lbs from?

I think that even with an "off the shelf program" you have to have the intelligence to know how to adapt it to fit your individual needs. I've found that some of the restrictions set by the 5/3/1 limit me and yet sometimes the extra reps and accessory volume over train me as well.

your right, i dont know why i put 5lbs, I meant 5%

and especially when your lifts are quite low, 5% isnt that much. For example the past 5 weeks (or it may be 4 I would have to check my log) I have added 15kg or 33lbs to my 5 rep sets of deadlifts, when I started I was doing 253x5 and by the end of those weeks I was at 298. Using 5/3/1 I would have added considerable less than that.

Also for 3-4 weeks before I switched to pause reps for my competition I added 15lbs a month to my 3rm benchpress consistently without a single deload. Again with the 5/3/1 I wouldnt have done that, yes I would have hit some rep PR's but the increase would have been lower than that.

The fact that I can increase my lifts like that is the reason I dont do the 5/3/1... well not at the moment anyway

 

[b fold the truth]

your right, i dont know why i put 5lbs, I meant 5%

and especially when your lifts are quite low, 5% isnt that much. For example the past 5 weeks (or it may be 4 I would have to check my log) I have added 15kg or 33lbs to my 5 rep sets of deadlifts, when I started I was doing 253x5 and by the end of those weeks I was at 298. Using 5/3/1 I would have added considerable less than that.

Also for 3-4 weeks before I switched to pause reps for my competition I added 15lbs a month to my 3rm benchpress consistently without a single deload. Again with the 5/3/1 I wouldnt have done that, yes I would have hit some rep PR's but the increase would have been lower than that.

The fact that I can increase my lifts like that is the reason I dont do the 5/3/1... well not at the moment anyway

You mean YOU wouldn't have had THAT weight on the bar for THAT amount of reps...right?

What you did NOT see is that you would HAVE STILL GOTTEN STRONGER!

3 reps, 5 reps, 8 reps, 10 reps...all of them get you stronger. As the man who wrote and programmed the 5/3/1 Program said...it doesn't matter...just base your program around the squat, bench, deadlift, overhead press and train them hard. You will get stronger.

 

[ExtraMile]

You mean YOU wouldn't have had THAT weight on the bar for THAT amount of reps...right?

What you did NOT see is that you would HAVE STILL GOTTEN STRONGER!

3 reps, 5 reps, 8 reps, 10 reps...all of them get you stronger. As the man who wrote and programmed the 5/3/1 Program said...it doesn't matter...just base your program around the squat, bench, deadlift, overhead press and train them hard. You will get stronger.

and that is what i do, I pretty much do the 5/3/1 exactly as it is except without the percentages, I just work up to a 1, 3, 5 or 8 rep PR in the big lifts then hit 3-4 assistance exercises. I also do more ab work than is prescribed but less often, I do calf work once every 5 days which isnt in the program and I train my grip once a week which also isnt in the program. My training is based on the 5/3/1 but I adapted it to suit me better and it is working very well. Iv been doing it for around 5 months now, only changes I have made are a couple of assistance exercises I have swapped around or changed.

 

[b fold the truth]

My training is based on the 5/3/1 but I adapted it to suit me better and it is working very well.

Same here!

 

[ExtraMile]

Same here!

I know, Im subscribed to you on youtube Ill send you a friend request if you like... or have I already done that, my username is EliteExtra. I love the 5/3/1 template!

my main differance is I do a little more assistance work than is prescribed and I dont use percentages, I work up to a 1,3,5 or 8 rep PR. I feel I can recover from all of the assistance work maybe because of my age, either way I manage to hit PR's on pretty much every lift I do every day, including assistance stuff and even calf work...

 

[b fold the truth]

I spend a lot of my time on FaceBook these days. Requires no brain work and I can stay in touch with my family overseas.

 

[OMEGA]

One program for the rest of my life i would have to go with something like omega created, it works different energy systems and if you choose to throw in some strengh peaking it will work really well. Plus looking to the safe and fun side it surely is up there.

Thankyou

the best is yet to come too

 

[needtogetaas]

The Ultimate MMA/Natural training Stack

with the ntbm program you learn more then just a program. You learn how to train, how to cycles steroids, how to eat and everything about these subject. Fuck a fucking program when you can finely learn how to do it on your own.

 

[C.K.]

Standard bodybuilding split all the way.

Yes sir fuck all that other bs

 

[ceo]

Yes sir fuck all that other bs

Fuck "standard bodybuilding splits". Those are the real BS!

You must believe and follow whatever the newest and best training split of the month is in Flex or M&F, huh?