Heavy Singles on 5/3/1

[MAAddict**]

For those of you who have the 5/3/1 for Powerlifting. How and when are the heavy singles done? I want to be preparted for a meet hosted by USAPL October 21st at Florida State University(my dad will be competing too but in December when they host a Masters meet). Feedback appreciated.

 

[dannysmith]

It's pretty simple, so don't overthink it.

Week 1: 3 sets of 3 reps, work up to a heavy single (no more than 95% of predicted
max)
Week 2: 3 sets of 5 reps
Week 3: 5/3/1, work up to a heavy single (no more than 95% of predicted max)
Week 4: Deload
You don‘t have to do a single every week, and you don‘t have to go too heavy. Just
push/pull a weight that is fairly heavy and move on. There isn't anything special or
magical about this. It‘s easy to implement into your training without disrupting it or
making any huge changes. Every once in a while or when you feel really strong, try for a
new max, but here are two big warnings:
1. Don‘t shortchange your last set every week to work up. Keep pushing that last
set hard. This is where gains are made. Remember, it‘s better to build strength
than to test it.
2. Don‘t continually ask if you should change your training max if you work up and
set a PR. Stay the course and don‘t change it.

In his book, it says to push the last set hard as you would normally do. And do assistance work as you see fit.

 

[Gfreak]

I do mine a little bit differently than what he says in the book.

3/5/1

3's week. I warm up, do my first work set. Then work up to a heavy single (95%~) And then go down and do my other 2 work sets, starting at the heaviest one.

5's week. Exactly as written (without AMAP usually, sometimes i'll opt to do it depending on how I feel)

5/3/1 week. Same as 3's week.

 

[KnightTemplar]

It's pretty simple, so don't overthink it.


In his book, it says to push the last set hard as you would normally do. And do assistance work as you see fit.

This. Another quote from Wendler, "There is'nt any real thinking involved. It's just pure barbarism."

The beauty of 5/3/1, whatever version one is running, is it's simplicity.

One point I'd like to add is that, in spite of not doing any BBB because of my elbow injury, I've actually put on muscle from 5/3/1 for Powerlifting.

Of course, this may change as I gradually introduce a couple of short runs to my training.

 

[MAAddict**]

Thanks for the feedback guys. I'm currently on deload week so I'll be making the switch over to 5/3/1 Powerlifting beginning on Monday. Is it necessarry to do BBB when training for powerlifting? I've always used The Triumvirate

 

[dannysmith]

Thanks for the feedback guys. I'm currently on deload week so I'll be making the switch over to 5/3/1 Powerlifting beginning on Monday. Is it necessarry to do BBB when training for powerlifting? I've always used The Triumvirate

Not necessarily. The high volume of BBB might hurt your recovery if you're looking only to increase your 1rm. I'd stick to triumvirate or some other routine. But don't overthink the assistance work either. Only use what is needed. If you have weak triceps, and it's bench day, you could easily pick up close grip bench press as your assistance, or even 2,3,4 board presses.

 

[MAAddict**]

Not necessarily. The high volume of BBB might hurt your recovery if you're looking only to increase your 1rm. I'd stick to triumvirate or some other routine. But don't overthink the assistance work either. Only use what is needed. If you have weak triceps, and it's bench day, you could easily pick up close grip bench press as your assistance, or even 2,3,4 board presses.

I never go apeshit on the assistance. Like Wendler said,"In fact the assistance can greatly detract from the main lifts". My workouts look like this

Squat-5/3/1
Front Squat-3x12
Good Mornings-2x12

Bench-5/3/1
Dips(weighted)-3x12
Kroc Rows-1 set of 25 reps

Deadlift-5/3/1
Leg Press-2x15*
Shrugs-1x20

Overhead Press-5/3/1
Incline DB Press-2x12
Chin-Ups(weighted)-3x12

Recommendations for improvement are welcome.

 

[dinpappa]

Well you do the heavy singles every "week 3" and as the cycles goes this grows.

Also "dont major in the minors" as wendler says

 

[cXs808]

How do you feel about switching your front squat and leg press? Squat/fsquat/gm might need to be broken up in favor of the leg press and then you get to squat twice a week

 

[MAAddict**]

How do you feel about switching your front squat and leg press? Squat/fsquat/gm might need to be broken up in favor of the leg press and then you get to squat twice a week

Would it be a wise idea? Like I said I'm not all too worried about the assitance work as opposed to increasing my 1RM.

 

[Brutal Bajan]

In 5/3/1 for powerlifting, he was a 4 week "pre-meet training" which starts 8 weeks out, and then "meet prep" which starts 4 weeks out.

For the "pre-meet", you do:

Week 1
3x3 (no amrap) + 1 single @ 85% and 1 single at 92.5% of meet goal

Week 2
3x5 (no amrap)

Week 3
531 (no amrap) + 1 single @ 85% and 1 single @ 95% of meet goal

Week 4
deload

It's basically the same for the "meet prep" except you only do the 85% singles. Also, no singles on press day, so you only do singles for squat, bench, dead.

 

[MAAddict**]

In 5/3/1 for powerlifting, he was a 4 week "pre-meet training" which starts 8 weeks out, and then "meet prep" which starts 4 weeks out.

For the "pre-meet", you do:

Week 1
3x3 (no amrap) + 1 single @ 85% and 1 single at 92.5% of meet goal

Week 2
3x5 (no amrap)

Week 3
531 (no amrap) + 1 single @ 85% and 1 single @ 95% of meet goal

Week 4
deload

It's basically the same for the "meet prep" except you only do the 85% singles. Also, no singles on press day, so you only do singles for squat, bench, dead.

Thanks very much. Actually I'm going to buy the book, its a worthwhile investment