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GeorgeTheGreek
Michigan State Fan
Sparta, Greece
Member since Mar 2008
58049 posts

Question on 5/3/1 7 week program
So, we’re 14 weeks out (if I did my math correctly) from Squatober. (Well technically 13 but the days work out where I can squeeze a 14th week in since October 1 is on a Thursday but anyway...)

I’ve never run the 7 week version of 5/3/1 but am I correct in setting it up like this?

Week 1: 3x5
Week 2: 3x3
Week 3: 5/3/1
Week 4: 3x5 (add 5 lbs upper body, add 10 lbs lower body)
Week 5: 3x3
Week 6: 5/3/1
Week 7: Deload 3x5

Is there anything I need to know that’s different from the typical 4 week program?
This post was edited on 6/28 at 10:54 am


OleWarSkuleAlum
Alabama Fan
Huntsville, AL
Member since Dec 2013
10279 posts

re: Question on 5/3/1 7 week program
The way I’m running 5/3/1 makes it an 11 week mesocycle with 3 microcycles inside. I’m running it as a standard leader/leader/anchor 2/1. The first two leaders are 7 weeks

Micro #1
Forever BBB 3 weeks
Add 5lbs upper, 10lbs lower

Micro #2
Forever BBB 3 weeks
Add 5/10

7th week protocol deload

Micro #3
5’s PRO 3/5/1 FSL 3 weeks
Add 5/10

7th week protocol TM Test

Then back to a leader template.


Overall what you have there is correct minus the deload. That’s not the 7th week protocol deload, but frankly I don’t think it matters much.

This post was edited on 6/28 at 12:06 pm


GeorgeTheGreek
Michigan State Fan
Sparta, Greece
Member since Mar 2008
58049 posts

re: Question on 5/3/1 7 week program
What does he have for the 7th week deload? I just assumed it was like the regular 5/3/1.

I’ll run BBB 3 month challenge from November - End of January.


OleWarSkuleAlum
Alabama Fan
Huntsville, AL
Member since Dec 2013
10279 posts

re: Question on 5/3/1 7 week program
You want a deload correct and not a PR test or a TM test? It varies between them. For a 7th week protocol deload...

70%x5, 80%x3-5, 90%x1, 100% (TM) x 1



GeorgeTheGreek
Michigan State Fan
Sparta, Greece
Member since Mar 2008
58049 posts

re: Question on 5/3/1 7 week program
Interesting. I wonder why his deload week is different on the 7 week program than the 4? Doesn't make much sense to me. Even more nonsensical is that his deload week is actually a bit higher in intensity in the 7 week program even though you're working hard over the course of 6 weeks and not 4 ... but whatever.

So his deload week is completed with a TM rep. Nice. That'll be fun.

Just for my knowledge, what is his 7th week PR protocol? Maybe i'll run that on my 2nd, 7th week leading into Squatober?...

Thanks homie!
This post was edited on 6/28 at 1:46 pm


OleWarSkuleAlum
Alabama Fan
Huntsville, AL
Member since Dec 2013
10279 posts

re: Question on 5/3/1 7 week program
quote:

Interesting. I wonder why his deload week is different on the 7 week program than the 4? Doesn't make much sense to me.


He completely changed everything in Forever. He created the 7th week protocol which is supposed to be completed between leader and anchor cycles and the 7th week protocol TM test is supposed to be completed after the last anchor prior to running another leader.

quote:

Just for my knowledge, what is his 7th week PR protocol?


70% x 5, 80% x 5, 90% x 5, 100% (TM) x PR or a goal


ETA: Also in forever he said he’s changed his programming some and actually prefers 3/5/1 programming for the majority of people, but if you are comfortable with 5/3/1 or like it better you can do it still.
This post was edited on 6/28 at 2:11 pm


GeorgeTheGreek
Michigan State Fan
Sparta, Greece
Member since Mar 2008
58049 posts

re: Question on 5/3/1 7 week program
I’ve ran 5/3/1 in spurts since 2013. Never read Forever 5/3/1 so not familiar with the leader/anchor terminology.

The 5s preceding 3s work for me so I’ll probably just keep it that way.

Aren’t you located in YL by the way?
This post was edited on 6/28 at 2:52 pm


OleWarSkuleAlum
Alabama Fan
Huntsville, AL
Member since Dec 2013
10279 posts

re: Question on 5/3/1 7 week program
I used to live there now I live in Huntsville.


GeorgeTheGreek
Michigan State Fan
Sparta, Greece
Member since Mar 2008
58049 posts

re: Question on 5/3/1 7 week program
Awh man I’m sorry, that sucks. #downgrade


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00
lsu777
LSU Fan
westlake
Member since Jan 2004
13996 posts

re: Question on 5/3/1 7 week program
Read forever. It's his most complete and up to date work.

He has altered things slightly over the years, especially since he started training all the athletes at London high school. It's allowed him to test and refine things.


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GeorgeTheGreek
Michigan State Fan
Sparta, Greece
Member since Mar 2008
58049 posts

re: Question on 5/3/1 7 week program
I need to. I haven’t read Wendler’s shite since 2013 which is why my format is so basic. 777, that setup in the OP look good enough for you? Not worried about the accessory shite - I can program that no problem.


OleWarSkuleAlum
Alabama Fan
Huntsville, AL
Member since Dec 2013
10279 posts

re: Question on 5/3/1 7 week program
quote:

Read forever. It's his most complete and up to date work.


quote:

It's his most complete


quote:

complete


Lol and yet reddit had to make a table of contents for it


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03
OleWarSkuleAlum
Alabama Fan
Huntsville, AL
Member since Dec 2013
10279 posts

re: Question on 5/3/1 7 week program
quote:

I need to. I haven’t read Wendler’s shite since 2013 which is why my format is so basic.


Yeah you should read Forever. He completely changed the program. The basic 5/3/1 you are referencing is buried at the bottom of the book. He essentially says look I’ve been learning a lot in the last couple of years and the most effective way to train is 5’s PRO, but if you want to run the normal 5/3/1 here it is buried at the bottom of the book.

He does speak to its sentimentality for him and how it is still an effective program and gives you an option to run it as a 2/1 leader/anchor meso. On the anchor it’s 10/5/5+, 10/5/3+, 10/5/1+
This post was edited on 6/29 at 6:15 am


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02
Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
1485 posts

re: Question on 5/3/1 7 week program
George, I’ve got a spreadsheet that will just autopopulate your workouts in monthly increments if you want to check it out. It’s a 5/3/1 block.

For example, it takes your expected maxes from your AMRAP sets in month 1 and makes your month 2 workouts a product of those maxes as opposed to a linear +5/10 per month.


tzalma1
LSU Fan
Lake Charles, LA
Member since Jan 2011
72 posts

re: Question on 5/3/1 7 week program
you are gonna stall out faster and forced to reset your max using that method instead of the standard +5/10. i think its better to follow that linear progression imo.
This post was edited on 6/29 at 9:41 am


Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
1485 posts

re: Question on 5/3/1 7 week program
I highly disagree. I had been doing this for the better part of a year before quarantine and had increased squat/deadlift by about 60lbs and didn’t ever really feel the need to reset unless I wanted to.


OleWarSkuleAlum
Alabama Fan
Huntsville, AL
Member since Dec 2013
10279 posts

re: Question on 5/3/1 7 week program
Jim talks at length about this. So you think you can program better? Jim says it doesn’t matter if you can do an AMRAP at 15 on your TM do not increase more than 5/10 each cycle.

We are playing for sustainability and the long game.


GeorgeTheGreek
Michigan State Fan
Sparta, Greece
Member since Mar 2008
58049 posts

re: Question on 5/3/1 7 week program
Thanks Dixie, but in my 30s now I prefer the slower progression. If I was 24 again I’d be all over that.


Dixie Normus
New Orleans Saints Fan
Earth
Member since Sep 2013
1485 posts

re: Question on 5/3/1 7 week program
As am I and I’ve managed to do this for over 5 years now with 1 minor injury, so I think I’m doing just fine. Did I ever say that I could do this better than him? I simply offered a spreadsheet to help program 531.

Regardless, the spreadsheet rarely has my lifts increased by more than 5/10 lbs (in fact, it’s usually less) because I have been doing this for a long time and progress is extremely incremental.


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00
Buckeye06
Ohio State Fan
Member since Dec 2007
18772 posts

re: Question on 5/3/1 7 week program
quote:

Thanks Dixie, but in my 30s now I prefer the slower progression. If I was 24 again I’d be all over that.



Yea when he talks about the increases he asks the best question:

"If you can raise your squat 240 pounds in 2 years would you do that?"

"If you can raise your bench press 120 lbs in 2 years would you do that"

It just makes sense to get stronger. I usually do it 6 months of the year (fall/winter) and have had success when I'm really eating hard. When I stop eating hard it wears me down a bit too much to stay on it


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