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  • 531 question

    I was thinking I would give a 531 schedule a try. I've plugged in my numbers into a 531 calculator (picked the twice a week option as I have an olympic lifting class one day). This seems kind of ridiculous. Can you tell me what value is there for a 3x70 in each of the deadlift and the squat when all other sets are 5? Can you tell me what you would do differently for the upper body stuff? The military press schedule is especially nonsensical.

    squat deadlift
    5  45 5  50
    5  60 5  60
    3  70 3  70
    5  75 5  80
    5  85 5  90
    5+  95 5+  100
    bench press military press
    5  45 5  45
    5  45 5  45
    3  45 3  45
    5  50 5  45
    5  60 5  45
    5+  65 5+  45
    Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

  • #2
    I think the 3x70 are just recommended warmup sets. 3's instead of 5's so you don't do too much volume before your work sets. What did you set as your max on military press?

    Comment


    • #3
      You know what? Do it.

      Wendler knows what he's talking about.

      Comment


      • #4
        You can't do your warm-up sets with less than the bar. Tell the calculator at blackironbeast if you have a lighter bar and it will calculate them correctly. If you don't have a lighter bar, find another way to warm up and just do the work sets (the final 3 sets).

        The rest of that is all warm-up sets. You can figure them on your own if you want. It's just the final 3 sets that are "work" sets.
        The Champagne of Beards

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        • #5
          I set 50 as my 5 rep max on press. I think the weirdness is that it's only 5lbs away from the bar so the calculations aren't actually being done by the script in the calculator.

          I have no issue with a set of 3 in the middle, but honestly it makes little sense. I am wondering why it makes a difference when you continue to ramp up by sets of 5 after that.
          Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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          • #6
            I think you're failing to understand that it's calculating percentages of your 1RM, but is limited by the equipment inputs you entered. It defaults to a 45 lb bar. So it's calculating 65, 75, and 85 % of your training max (90% of true 1RM), but won't give a value lower than 45 because that's what your bar weighs. It's not sophisticated enough to know that the output is silly (a fact about which you are correct).

            Do you have a lighter bar?
            The Champagne of Beards

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            • #7
              I ran it with a 10 lb bar for you. Here's your presses:
              warm-up sets
              5 x 20
              5 x 25
              3 x 30

              work sets
              5 x 30
              5 x 35
              5+ x 40
              The Champagne of Beards

              Comment


              • #8
                So without a 20lb bar, what would you do?
                Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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                • #9
                  Download and read the e-book so you can start to understand the philosophy behind the program. You may begin to see the limitations of using this program when you're not lifting large numbers.

                  People have had good luck with a 2-week version, doing the 5's for volume, followed by 5-3-1 and no recovery week. Maybe try doing something similar, except doing the 3's and then 5-3-1?

                  Also, try and figure a good starting 1rm. Wendler has a calculator in the E-book, where you do a lift to failure with a sub-max weight and extrapolate from there- if you can press the bar 10 times then you should have a 1rm of 60lbs, and you'll base all your 5-3-1 calculations on 90% of THAT.

                  Comment


                  • #10
                    Originally posted by sbhikes View Post
                    So without a 20lb bar, what would you do?
                    I'd probably do dumbbell presses until I thought I could press 75 or 80 for 5 reps with the barbell. That's if you're in the gym. If you're building a home gym, I'd do some handstand pushup progression until the same point in time. Ladies/training bars (<45 lbs) are really spendy.
                    The Champagne of Beards

                    Comment


                    • #11
                      Hmm. Well, I guess what I will do is just as many sets as I can at 45.
                      Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

                      Comment


                      • #12
                        Originally posted by sbhikes View Post
                        Hmm. Well, I guess what I will do is just as many sets as I can at 45.
                        Why ask advice you plan to ignore? That's kind of frustrating. You're very likely to injure yourself this way. I hope you change your mind.
                        The Champagne of Beards

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                        • #13
                          I did not like your advice. I do not want to leave the squat rack. I want to do overhead press with a barbell. If I leave the squat rack to do overhead press warmups with other equipment, I will lose my place in the squat rack in a busy gym. I get there first, at 6:30am so that I can do as much of my workout as possible before there are people waiting. Also, dumbbells are too difficult to incrementally load.
                          Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

                          Comment


                          • #14
                            Originally posted by sbhikes View Post
                            I did not like your advice. I do not want to leave the squat rack. I want to do overhead press with a barbell. If I leave the squat rack to do overhead press warmups with other equipment, I will lose my place in the squat rack in a busy gym. I get there first, at 6:30am so that I can do as much of my workout as possible before there are people waiting. Also, dumbbells are too difficult to incrementally load.
                            You could always do your squats in the squat rack first (as in, before OHP) until you've built up your OHP enough to be comfortable on the barbell. Either way, I would recommend following the program as it's intended. If you do 45 lbs across all sets, only do the dictated number of reps until the last set. I've been doing 5/3/1 for several months and have seen great gains.

                            Comment


                            • #15
                              Originally posted by sbhikes View Post
                              I did not like your advice. I do not want to leave the squat rack. I want to do overhead press with a barbell. If I leave the squat rack to do overhead press warmups with other equipment, I will lose my place in the squat rack in a busy gym. I get there first, at 6:30am so that I can do as much of my workout as possible before there are people waiting. Also, dumbbells are too difficult to incrementally load.
                              How easy is it to incrementally load a 45 lb. barbell when your 1rm is 55 lbs? Impossible. I don't think it's terrible if you want to just do worksets with the bar, but you have to warm up with a much lower percentage of your 1rm or your next thread will be about how to do 5/3/1 with 2 injured shoulders. Please find a way to do so, even if it's before you get into the actual gym.
                              The Champagne of Beards

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