[a / b / c / d / e / f / g / gif / h / hr / k / m / o / p / r / s / t / u / v / vg / vm / vmg / vr / vrpg / vst / w / wg] [i / ic] [r9k / s4s / vip] [cm / hm / lgbt / y] [3 / aco / adv / an / bant / biz / cgl / ck / co / diy / fa / fit / gd / hc / his / int / jp / lit / mlp / mu / n / news / out / po / pol / pw / qst / sci / soc / sp / tg / toy / trv / tv / vp / vt / wsg / wsr / x / xs] [Settings] [Search] [Mobile] [Home]
Board
Settings Mobile Home
/fit/ - Fitness

Name
Options
Comment
Verification
4chan Pass users can bypass this verification. [Learn More] [Login]
File
  • Please read the Rules and FAQ before posting.

08/21/20New boards added: /vrpg/, /vmg/, /vst/ and /vm/
05/04/17New trial board added: /bant/ - International/Random
10/04/16New board for 4chan Pass users: /vip/ - Very Important Posts
[Hide] [Show All]


[Advertise on 4chan]


File: 1747292373124642.png (320 KB, 871x325)
320 KB
320 KB PNG
Is this 5/3/1 Boring But Big routine supposed to start incredibly light?

I'm talking 8 sets OHP with a TM of 54Kg starting 35Kg with the AMRAP Set at 40Kg?
>>
>>76674485
Yes and it's an absolute shit routine like all "powerlifting" routines that emerged out of reddit in the 2010s.
>>
>>76674485
>TM of 54Kg
You're simply not ready enough for 531
>>
>>76674485
Why are you doing intermediate program as beginner?
>>
>>76674485
>he fell for the meme
>>
File: RMs.png (160 KB, 752x801)
160 KB
160 KB PNG
>>76674485
This routine is the pinnacle of junk volume, especially if you do your main sets in the "5s Pro" format, as recommended in the 5/3/1 Forever edition. let's break it down:
First week:
>set your TM to 85% of your 1RM
>5 reps at 65% of 85% = 5 reps at ~55% 1RM
>5 reps at 75% of 85% = 5 reps at ~64% 1RM
>5 reps at 85% of 85% = 5 reps at ~72% 1RM
>5 sets of 10 reps at 50% of 85% = 5*10 at 43% of 1RM
if you look up a table of max reps per RM% (or just use your common sense), you'll see just how much junk volume all these sets are. your first 2 sets are literally RPE 0, because you are doing 5 reps with a weight at which you could do over 15 reps. your third set is like RPE 6 or 7, because you are doing 5 reps at a weight with which you could do 11 or 12. then your "supplemental" sets are even worse. five straight sets of 10 reps, with a weight that's well under your 20RM, so most of them are essentially RPE 0 (most tables don't even go this low, but just use common sense. how many reps can you do with 43% of your true 1RM? most likely well over 20, even 30). the later sets of your 5*10 might feel difficult, but that's not because the RPE or stimulus is high, it's because you are so fucking winded from doing all the previous work.
ok, that was just week 1, you can plug in the numbers for week 2 and 3 and they get somewhat harder but you get the gist. your RPE is practically guaranteed to never go above 7 or 8 for almost every set, EXEPT when you do your TM test after 3 weeks (5 reps at 100% TM + 5 lbs), but at this point it feels impossible because all you have under your belt in terms of training are endless reps of extremely low RPE volume
>>
>>76674485
Yes
5/3/1 is literally just a trick to force you to lift the absolute minimum intensity required to make gains
As in, it starts off too low for gains, then ekes up until it's juuuust enough to make gains, then waves down again and repeats
But it works, even though wendler basically changed everything about it over time, and now he doesn't even lift lmao
>>
File: bicep_curl_workout_apu.png (386 KB, 960x834)
386 KB
386 KB PNG
>>76675022
I used this program to deadlift lmao 5.5pl8
science based lifters stay mad

>>76674485
Raise your Training Max then, dummy. If you find it too light raise the weight.
>>
File: correct.png (1 KB, 237x118)
1 KB
1 KB PNG
>>76675207
if you just increase the TM you won't be able to do the TM test, which is 5 reps at 100% with crisp form, so you wouldn't even be doing the program and it wouldn't change the fact that MOST of your volume will be random sets and weights with very low RPE, with only your top sets and the last sets of your supplemental being difficult, but for the wrong reasons.
>inb4 just pick a different supplemental template
>inb4 just do different accessories
>inb4 just do joker sets
>inb4 just do 9 weeks of leaders and 6 weeks of anchors
however you want to spin it, it comes down to the fact that the main program is bad and the only way to make it not bad is to customize it to the point where you are doing an entire program on top of your program.
>>
>>76674645
I got to a 1500 total at 200 BW using it. Sounds like a skill issue
>>
>>76675308
nice paragraph, max bench?TGVN
>>
File: prog3.jpg (288 KB, 902x1407)
288 KB
288 KB JPG
>>76675379
260 without arching, now how about you post body so we can see what fine physiques result from the 5/3/1 program
>>
Boring But Big is a waste of time for strength. Try this out instead.

>2 warm up sets
>Top set (3x5, 3x3, 3x1) whichever week ur on
>Back off set 1 (90% of top set)
>Back off set 2 (80% of top set)

You get in enough volume with this approach but still get that grindy CNS stimulus because you aren't using 50-60% of your TM.

I plan on giving double progression a shot with a similar approach. I'd be doing 3x5 reps, increase weight until I can't get 5 reps anymore. Then I'll go down to 3 reps. Once I can't do a 3x3, I'll test my max then try 5/3/1 again.

Thoughts?
>>
File: IMG_2512.jpg (1.68 MB, 3088x2320)
1.68 MB
1.68 MB JPG
>>76675394
not the guy you're talking to, but I did 5/3/1 for a long time. I'm this guy
>>76675320
>>
>>76675394
>>76675849
Saaar
>>
Brother please don’t run this dogshit program, I wasted 2 years on it and did all the variations
>>
File: 5:3:1body.png (3.01 MB, 1960x4032)
3.01 MB
3.01 MB PNG
>>76675394
Best I ever did was 275 for 3, so I'm not gonna claim I'm better
>>
I don't calculate % or even really "do the program" but I just picked up cues from there and run them sometimes. I think it's a solid template to do just one real set for a while (the two sets you do first are clearly just warmup sets and maybe some volume work). And I just pick weights which let me do 10/6/3 reps confidently and just increase the weights after that. If I'm having a shitty day I can just do 5/3/1 whatever day it is.
>>
>>76674485
I don't powerlift anymore because I have a life now, but on BBB, I got up to 585 lbs (6pl8) deadlift, 435 lbs squat, 295 lbs bench, and 170 lbs OHP (weakest lift for me by far). The strength gains were fucking insane.
>>
531 works. It’s just that a lot of people don’t fucking get it. The best template, in my opinion, is 531 Boring but Strong SSL. It goes like this:

Take your 1RM, then take 90% of that, that’s your TM (Training Max).

Week 1 (“the 5”):
Do whatever fucking warm-up
1st set - 5 reps @ 65% TM
2nd set - 5 reps @ 75% TM
Big set - minimum 5 reps, but you aim for 10 @ 85%
Then you do 5x5 at the same percentage as your 2nd set.

Week 2 (“the 3”) you increase everything by 5%. Big set becomes a minimum of 3 but you aim for 8.

Week 3 (“the 1”) increase everything by 5% again and the big set is a minimum of 1 but aim for 6 (maybe 5).

You can do this in half an hour, then you can do whatever the fuck you want for accessories.

If you hit all the top ends of the big sets; add 2.5kg to bench/ohp and 5kg to deadlift/squat.

If you don’t, either eat more, start over, or lower your TM

If you’re not retarded you will become bigger and stronger
>>
>>76674734
The dudes roided throw out the programming but keep the techniques to use sometimes



[Advertise on 4chan]

Delete Post: [File Only] Style:
[Disable Mobile View / Use Desktop Site]

[Enable Mobile View / Use Mobile Site]

All trademarks and copyrights on this page are owned by their respective parties. Images uploaded are the responsibility of the Poster. Comments are owned by the Poster.