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  1. #1
    sbhikes's Avatar
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    531 question

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    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", 49, Starting weight: 163lbs. Current weight: 135 (more or less).
    Starting squat: 45lbs. Heaviest squat: 180 x 2. Heaviest Deadlift: 230 x 2

  2. #2
    yodiewan's Avatar
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    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?

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    You know what? Do it.

    Wendler knows what he's talking about.

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    RichMahogany's Avatar
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    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.

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    sbhikes's Avatar
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    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", 49, Starting weight: 163lbs. Current weight: 135 (more or less).
    Starting squat: 45lbs. Heaviest squat: 180 x 2. Heaviest Deadlift: 230 x 2

  6. #6
    RichMahogany's Avatar
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    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?

  7. #7
    RichMahogany's Avatar
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    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

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    sbhikes's Avatar
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    So without a 20lb bar, what would you do?
    Female, 5'3", 49, Starting weight: 163lbs. Current weight: 135 (more or less).
    Starting squat: 45lbs. Heaviest squat: 180 x 2. Heaviest Deadlift: 230 x 2

  9. #9
    CE402's Avatar
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    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.

  10. #10
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    Primal Blueprint Expert Certification
    Quote 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.

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