Pro's: Well you can basically make whatever program you want around the base 5/3/1 sets. Open sets. The split suits me well. Conclusion: I really hated it but I’m biased because I like and respond better to high intensity.
Don't mistake simple for easy. I selected my own T3 work (bodybuilding style/accessories) based on personal preference. A subreddit for movie reviews and discussions I reached most of the goals I set for myself (still have a few pounds to lose), and I would try another Alrushe program in the future. Also, with the exception of the back injury at the end, the transition back to competition-style lifts has gone pretty smoothly. I guess accessories come under this so my accessories look like on BP and OHP 4x10 back exercise, 3x10 tricep exercise, 4x10 on either lateral or rear delt exercise, either a 5xAMRAP on chin ups or some incline pressing. Other than that you choose 1-2 leg exercises, 1-2 push exercises, 1-2 pull exercises, 1 hamstring and 1 deadlift exercise and do those for 4 weeks.
The weights are also sufficiently heavy since you choose a 10RM or a 5RM respectively to base everything off of. Those who want to get stronger and dial in on technique. 90s rest is taken between each repetition of the giant set e.g. So my TM’s were 90%, 95%, and 100% of my pre-program maxes for blocks 1, 2, and 3 respectively. While the template is very simple, increasing the effort, volume and intensity of each workout from week to week can really pull your teeth out. For that reason, I’m not sure if this program is sustainable/repeatable long term (Cody does mention that a deload is probably necessary after 1 cycle).
Fatigue Management: Because of the overall low volume and intensity, you don't really accumulate very much fatigue at all, even with a higher volume version like BBB + FSL because you get a deload after 6 weeks. My back got a lot thicker too. I'm a female 60/63kg lifter who has been lifting for a few years. I did a squat/deads and OHP/bench split, where I did Jugg sets/reps for one and 5/3/1 for the other, then rotated the next workout. get reddit premium. Day 2, Week 1 was bench 3x5 the 5x10 OHP). So, I used one of the suggested alterations and did 5/3/1 work. The structure of the program is very much a "big on the basics" approach to powerlifting. I urge you to do additional work here but if you’re stretched for time, leave the gym and do some band pull-aparts when you get home.
I wanted a high frequency program to help me drill those changes to feel more natural. For the conditioning, I did Simple and Sinister for the first 6 weeks (I managed to achieve the simple goals. There is also a general use of lighter days / off days to insure recovery between workouts. I kept exercise selection the same through the first 2 cycles. If you've already watched everything on Netflix, there is a new movie now featuring the talented Jamie Foxx and Joseph Gordon-Levitt called "Project Power." The 3rd Tier is the most important and the foundation for your entire pyramid. The templates also comes with a workout rating system that will regulate the number of sets based on how the workouts felt. This is a community to promote each other. I didn’t keep track of calories or macros at all but I’m confident I was eating 200+g of protein and 400+g of carbs every day. Sessions only take 45 mins because of short rest times. Structure: 4 days a week, (squat, bench, deadlift, oh press). You have two giant sets, the main lift is the second exercise in the first giant set and the main accessory is the second exercise in the second giant set.
Most of it was pretty clean.
Like literally you can do this program with whatever you want. I also did the 5x10 deadlifts with a trap bar to save my back a little bit, and didn’t do the prescribed cardio, mostly because I hate cardio and 5x10 squats at 70% will leave you cursing your existence way more than any amount of time on a bike. My deadlift went up a lot. Get an ad-free experience with special benefits, and directly support Reddit. And how should it be customised in your opinion, ie. Bench went from 185x5 to 205x5 Touch and Go. Description and Context: I ran the 5/3/1 Boring But Big 3 month challenge about 16 months ago when I was a freshman in college. Day 2, Week 1 was bench 3x5 then OHP 5x10).
), Volume/Frequency/Loading/Intensity: (Please describe the program in terms of these factors, and (if relevant) if/how it varies these factors through the program (this may be discussed in greater detail the periodisation section as well), and how well does it suit it’s intended purpose? I increased my training maxes by 5% every block. I felt my strength and mass increasing consistently throughout the 3 months in order to adapt to the demands of the 5x10 sets. Seems fine to me although I only did 1 after 2 blocks.
High Frequency. Periodisation/Progression: Generally shorter cycles of 3 to 4 weeks building in succession to a 9 to 12-week goal. The weight increases from week one through week 4. Pros: 5x10 squat and deadlift volume packed some cake on my thighs and butt, to the point where I’ve now been catcalled more than a few times by gay guys lmao. Project Power has propulsion, little detonations of visual magic, the resonant setting of a still desperate New Orleans, and a better cast than a movie like this one tends to have. Most sets are under 5 reps. The antagonist is the first exercise in each giant set, and the third and fourth exercises are core and conditioning. I’ve just finished GZCL’s pre-written template, UHF 5 week for two cycles. Rereading is encouraged. It follows the tenets of their book to use more variation farther from testing and increases it over time. You only do 6 sets for each main movement pattern and the antagonists each week, but you have 24 sets for your core (12 for your abs and 12 for obliques) and 24 sets for your conditioning; also there’s the conditioning work after the giant set. Fatigue Management was great. isn't really volume as it is intensity work. I am currently doing just that, and using the Jacked & Tan 2.0 template for accessories and bench/OHP and it’s been working like a charm. Frequency is literally once a week per main lift unless you do a variation, so pretty suboptimal. I wouldn’t suggest this to someone who doesn’t have their diet/sleep in check. It comes with a pre-approved list of exercises to use in each of the phases. It's fun, very customisable, you can run it for a long period of time, you get to see your numbers go up. You always finish a set before form starts to break down. The weights didn’t feel heavy (to me) until the final wave.
There isn't a ton of fluff in terms of isolation exercises. After each cycle you add 5kg to lower lifts, and 2.5kg to upper lifts. I'm used to GZCL programming where you're almost always touching 85%+. And how should it be customized in your opinion, ie. If you're wanting to get stronger as a brand spanking new novice, 5/3/1 is fine, but if you're leaning more towards the intermediate phase, 5/3/1 with a variations and some personalisation is still pretty good, not the most optimal but it's pretty good. Close.
Goals: Get Stronger (isn’t it always? Specificity: UHF is probably the most powerlifting-specific program out of the pre-written templates cody produces. Description and Context: 5/3/1 is a basic 3 week percentage increase program with a 1 week deload - however the Beyond 5/3/1 program's recommend a 6 week program and a 1 week deload.
Discussion: So for me this program was straight absolute booty. Fatigue Management: Week 4 is a lower volume, easier week between the intense week 3 and the testing week 5.
That in itself will serve me well long into the future. I like spending a bit more time in the gym but this might be a positive for those of you with busy schedules.
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