My son and his friends (all 16 years old) are looking to start weight training to prepare for their baseball season in the spring. Their coach sent them an overly complicated 3x/week program that requires specific equipment I don’t have in my home gym.

I have a rack, incline bench, barbell, weights up to 405lbs, dumbbells up to 60lbs each, bands and slam balls. I have plenty of experience with starting strength and 5/3/1.

I’m looking for advice on what simpler program I can use for the boys (all of them are brand new to lifting)? They really just want to get stronger for baseball. Is there a good 5/3/1 version (or other program) to use with baseball prep in mind? Thanks

## Please use this post to discuss your training for the day or any simple questions you have! Talk about how lifts went, your workouts PRs achieved, goals set, whatever!

USEFUL LINKS

* [5/3/1 FAQs](https://www.reddit.com/r/531Discussion/comments/lbqnde/heres\_my\_attempt\_at\_531\_faqs/) <<<<< **start here!**

* [5/3/1: Common Errors and Ideas on how to Customize it to your Needs](https://www.reddit.com/r/weightroom/comments/ns6jpm/531\_common\_errors\_and\_ideas\_on\_how\_to\_customize/)

* [Routine Picker](https://www.routinepicker.com/) \- *template decision tree*

* [5/3/1 Primer](https://thefitness.wiki/5-3-1-primer/) \- *531 principles & concepts*

* [5 Common Misconceptions... About 5/3/1](https://old.reddit.com/r/Fitness/comments/89h9ar/5\_common\_misconceptions\_trainees\_often\_have\_about/)

* [Training After an Illness](https://jimwendler.com/blogs/jimwendler-com/training-after-an-illness)

* [Jim Wendler's Blog](https://jimwendler.com/)

* [5/3/1 Forever book](https://jimwendler.com/products/5-3-1-forever-book)

* [5/3/1 Forever Table of Contents](https://www.reddit.com/r/531Discussion/comments/7rdg05/531\_forever\_table\_of\_contents/)

COMMON TEMPLATES

* [5/3/1 for Beginners](https://thefitness.wiki/routines/5-3-1-for-beginners/)

* [Boring But Big: Beefcake Training](https://jimwendler.com/blogs/jimwendler-com/boring-but-big-beefcake-training)

* [5/3/1 Beach Body Challenge](https://www.t-nation.com/workouts/531-beach-body-challenge)

* [Boring But Big 3-Month Challenge](https://www.t-nation.com/workouts/boring-but-big-3-month-challenge)

* [5/3/1: How to Build Pure Strength](https://www.t-nation.com/workouts/531-how-to-build-pure-strength)

* [Building the Monolith - 5/3/1 for Size](https://jimwendler.com/blogs/jimwendler-com/101078918-building-the-monolith-5-3-1-for-size)

* [Comprehensive list of public templates](https://www.reddit.com/r/531Discussion/comments/hiqs53/531\_resources\_please\_share\_blogs\_articles\_posts/fwl8lah/)

## Please use this post to discuss your training for the day or any simple questions you have! Talk about how lifts went, your workouts PRs achieved, goals set, whatever!

USEFUL LINKS

* [5/3/1 FAQs](https://www.reddit.com/r/531Discussion/comments/lbqnde/heres\_my\_attempt\_at\_531\_faqs/) <<<<< **start here!**

* [5/3/1: Common Errors and Ideas on how to Customize it to your Needs](https://www.reddit.com/r/weightroom/comments/ns6jpm/531\_common\_errors\_and\_ideas\_on\_how\_to\_customize/)

* [Routine Picker](https://www.routinepicker.com/) \- *template decision tree*

* [5/3/1 Primer](https://thefitness.wiki/5-3-1-primer/) \- *531 principles & concepts*

* [5 Common Misconceptions... About 5/3/1](https://old.reddit.com/r/Fitness/comments/89h9ar/5\_common\_misconceptions\_trainees\_often\_have\_about/)

* [Training After an Illness](https://jimwendler.com/blogs/jimwendler-com/training-after-an-illness)

* [Jim Wendler's Blog](https://jimwendler.com/)

* [5/3/1 Forever book](https://jimwendler.com/products/5-3-1-forever-book)

* [5/3/1 Forever Table of Contents](https://www.reddit.com/r/531Discussion/comments/7rdg05/531\_forever\_table\_of\_contents/)

COMMON TEMPLATES

* [5/3/1 for Beginners](https://thefitness.wiki/routines/5-3-1-for-beginners/)

* [Boring But Big: Beefcake Training](https://jimwendler.com/blogs/jimwendler-com/boring-but-big-beefcake-training)

* [5/3/1 Beach Body Challenge](https://www.t-nation.com/workouts/531-beach-body-challenge)

* [Boring But Big 3-Month Challenge](https://www.t-nation.com/workouts/boring-but-big-3-month-challenge)

* [5/3/1: How to Build Pure Strength](https://www.t-nation.com/workouts/531-how-to-build-pure-strength)

* [Building the Monolith - 5/3/1 for Size](https://jimwendler.com/blogs/jimwendler-com/101078918-building-the-monolith-5-3-1-for-size)

* [Comprehensive list of public templates](https://www.reddit.com/r/531Discussion/comments/hiqs53/531\_resources\_please\_share\_blogs\_articles\_posts/fwl8lah/)

This is for bench and OHP specifically. For those days, do you target the same muscle with your main lift as with your push assistance (eg, dips or dumbbell bench on main bench day), or do you target a different muscle (eg, dumbbell shoulder press on bench days)?

I feel like there are advantages and disadvantages to both, and I’m not sure which is better

## Please use this post to discuss your training for the day or any simple questions you have! Talk about how lifts went, your workouts PRs achieved, goals set, whatever!

USEFUL LINKS

* [5/3/1 FAQs](https://www.reddit.com/r/531Discussion/comments/lbqnde/heres\_my\_attempt\_at\_531\_faqs/) <<<<< **start here!**

* [5/3/1: Common Errors and Ideas on how to Customize it to your Needs](https://www.reddit.com/r/weightroom/comments/ns6jpm/531\_common\_errors\_and\_ideas\_on\_how\_to\_customize/)

* [Routine Picker](https://www.routinepicker.com/) \- *template decision tree*

* [5/3/1 Primer](https://thefitness.wiki/5-3-1-primer/) \- *531 principles & concepts*

* [5 Common Misconceptions... About 5/3/1](https://old.reddit.com/r/Fitness/comments/89h9ar/5\_common\_misconceptions\_trainees\_often\_have\_about/)

* [Training After an Illness](https://jimwendler.com/blogs/jimwendler-com/training-after-an-illness)

* [Jim Wendler's Blog](https://jimwendler.com/)

* [5/3/1 Forever book](https://jimwendler.com/products/5-3-1-forever-book)

* [5/3/1 Forever Table of Contents](https://www.reddit.com/r/531Discussion/comments/7rdg05/531\_forever\_table\_of\_contents/)

COMMON TEMPLATES

* [5/3/1 for Beginners](https://thefitness.wiki/routines/5-3-1-for-beginners/)

* [Boring But Big: Beefcake Training](https://jimwendler.com/blogs/jimwendler-com/boring-but-big-beefcake-training)

* [5/3/1 Beach Body Challenge](https://www.t-nation.com/workouts/531-beach-body-challenge)

* [Boring But Big 3-Month Challenge](https://www.t-nation.com/workouts/boring-but-big-3-month-challenge)

* [5/3/1: How to Build Pure Strength](https://www.t-nation.com/workouts/531-how-to-build-pure-strength)

* [Building the Monolith - 5/3/1 for Size](https://jimwendler.com/blogs/jimwendler-com/101078918-building-the-monolith-5-3-1-for-size)

* [Comprehensive list of public templates](https://www.reddit.com/r/531Discussion/comments/hiqs53/531\_resources\_please\_share\_blogs\_articles\_posts/fwl8lah/)

My squat is about mid 300's along with the rest of them except overhead. The thing is Ive been stalling. Ive been using leaders and anchors with the SSL template but today I could only complete Two sets in the SSL sets before giving up the ghost. Should I lower the weights?

Howdy,

Long time lurker here.

I have been running 5/3/1 BBB for more than a year, with great (for me) results, the main one being the fact I love the program and I have been able to stay consistent. My log says I averaged 3 days/week for the last year including holidays and all (I use a 4 days split).

Few things about me: 53 years young, been active for the last 13 years (running first, a lot of calisthenics, kettlebell, CrossFit). Last year I bought myself a power rack with a barbell and started 5/3/1. Every year, on Memorial Day I do the Murph RX (with my beloved 20 lbs vest). Something I want to keep on doing as it is a good check of my fitness level (and I can give a small contribute).

To my question: I have been super-gradual in adding weight to the bar. I decided to go even slower by rounding down the 5/10 lbs into 2/4 kg and reducing TM more than increasing it (LOL), but I am getting close to the limit of my setup (currently 126 kg - 278 lbs). Of course I could buy more plates, but the rack is in my flat and I do not want to overload it (I could buy another barbel for squats and deadlifts in my garage).

Also, as I am not getting younger, I am wondering if I should use this as an excuse to stop putting weight on the bar and play with increase volume, reduce rest, play with timing. I am worried that too much weight could create potential issues (age related), particularly on back and knees.

I have no powerlifting goals: all I care is to stay fit, gradually cut into sub 15% BF and run a program I enjoy.

Is there anyone out there who has been running a 5/3/1 like program in "maintenance mode"? Any idea or suggestions? Or should I forget about age and keep on adding weight?

Thanks a lot for your comments!

## Please use this post to discuss your training for the day or any simple questions you have! Talk about how lifts went, your workouts PRs achieved, goals set, whatever!

USEFUL LINKS

* [5/3/1 FAQs](https://www.reddit.com/r/531Discussion/comments/lbqnde/heres\_my\_attempt\_at\_531\_faqs/) <<<<< **start here!**

* [5/3/1: Common Errors and Ideas on how to Customize it to your Needs](https://www.reddit.com/r/weightroom/comments/ns6jpm/531\_common\_errors\_and\_ideas\_on\_how\_to\_customize/)

* [Routine Picker](https://www.routinepicker.com/) \- *template decision tree*

* [5/3/1 Primer](https://thefitness.wiki/5-3-1-primer/) \- *531 principles & concepts*

* [5 Common Misconceptions... About 5/3/1](https://old.reddit.com/r/Fitness/comments/89h9ar/5\_common\_misconceptions\_trainees\_often\_have\_about/)

* [Training After an Illness](https://jimwendler.com/blogs/jimwendler-com/training-after-an-illness)

* [Jim Wendler's Blog](https://jimwendler.com/)

* [5/3/1 Forever book](https://jimwendler.com/products/5-3-1-forever-book)

* [5/3/1 Forever Table of Contents](https://www.reddit.com/r/531Discussion/comments/7rdg05/531\_forever\_table\_of\_contents/)

COMMON TEMPLATES

* [5/3/1 for Beginners](https://thefitness.wiki/routines/5-3-1-for-beginners/)

* [Boring But Big: Beefcake Training](https://jimwendler.com/blogs/jimwendler-com/boring-but-big-beefcake-training)

* [5/3/1 Beach Body Challenge](https://www.t-nation.com/workouts/531-beach-body-challenge)

* [Boring But Big 3-Month Challenge](https://www.t-nation.com/workouts/boring-but-big-3-month-challenge)

* [5/3/1: How to Build Pure Strength](https://www.t-nation.com/workouts/531-how-to-build-pure-strength)

* [Building the Monolith - 5/3/1 for Size](https://jimwendler.com/blogs/jimwendler-com/101078918-building-the-monolith-5-3-1-for-size)

* [Comprehensive list of public templates](https://www.reddit.com/r/531Discussion/comments/hiqs53/531\_resources\_please\_share\_blogs\_articles\_posts/fwl8lah/)

## Please use this post to discuss your training for the day or any simple questions you have! Talk about how lifts went, your workouts PRs achieved, goals set, whatever!

USEFUL LINKS

* [5/3/1 FAQs](https://www.reddit.com/r/531Discussion/comments/lbqnde/heres\_my\_attempt\_at\_531\_faqs/) <<<<< **start here!**

* [5/3/1: Common Errors and Ideas on how to Customize it to your Needs](https://www.reddit.com/r/weightroom/comments/ns6jpm/531\_common\_errors\_and\_ideas\_on\_how\_to\_customize/)

* [Routine Picker](https://www.routinepicker.com/) \- *template decision tree*

* [5/3/1 Primer](https://thefitness.wiki/5-3-1-primer/) \- *531 principles & concepts*

* [5 Common Misconceptions... About 5/3/1](https://old.reddit.com/r/Fitness/comments/89h9ar/5\_common\_misconceptions\_trainees\_often\_have\_about/)

* [Training After an Illness](https://jimwendler.com/blogs/jimwendler-com/training-after-an-illness)

* [Jim Wendler's Blog](https://jimwendler.com/)

* [5/3/1 Forever book](https://jimwendler.com/products/5-3-1-forever-book)

* [5/3/1 Forever Table of Contents](https://www.reddit.com/r/531Discussion/comments/7rdg05/531\_forever\_table\_of\_contents/)

COMMON TEMPLATES

* [5/3/1 for Beginners](https://thefitness.wiki/routines/5-3-1-for-beginners/)

* [Boring But Big: Beefcake Training](https://jimwendler.com/blogs/jimwendler-com/boring-but-big-beefcake-training)

* [5/3/1 Beach Body Challenge](https://www.t-nation.com/workouts/531-beach-body-challenge)

* [Boring But Big 3-Month Challenge](https://www.t-nation.com/workouts/boring-but-big-3-month-challenge)

* [5/3/1: How to Build Pure Strength](https://www.t-nation.com/workouts/531-how-to-build-pure-strength)

* [Building the Monolith - 5/3/1 for Size](https://jimwendler.com/blogs/jimwendler-com/101078918-building-the-monolith-5-3-1-for-size)

* [Comprehensive list of public templates](https://www.reddit.com/r/531Discussion/comments/hiqs53/531\_resources\_please\_share\_blogs\_articles\_posts/fwl8lah/)

## Please use this post to discuss your training for the day or any simple questions you have! Talk about how lifts went, your workouts PRs achieved, goals set, whatever!

USEFUL LINKS

* [5/3/1 FAQs](https://www.reddit.com/r/531Discussion/comments/lbqnde/heres\_my\_attempt\_at\_531\_faqs/) <<<<< **start here!**

* [5/3/1: Common Errors and Ideas on how to Customize it to your Needs](https://www.reddit.com/r/weightroom/comments/ns6jpm/531\_common\_errors\_and\_ideas\_on\_how\_to\_customize/)

* [Routine Picker](https://www.routinepicker.com/) \- *template decision tree*

* [5/3/1 Primer](https://thefitness.wiki/5-3-1-primer/) \- *531 principles & concepts*

* [5 Common Misconceptions... About 5/3/1](https://old.reddit.com/r/Fitness/comments/89h9ar/5\_common\_misconceptions\_trainees\_often\_have\_about/)

* [Training After an Illness](https://jimwendler.com/blogs/jimwendler-com/training-after-an-illness)

* [Jim Wendler's Blog](https://jimwendler.com/)

* [5/3/1 Forever book](https://jimwendler.com/products/5-3-1-forever-book)

* [5/3/1 Forever Table of Contents](https://www.reddit.com/r/531Discussion/comments/7rdg05/531\_forever\_table\_of\_contents/)

COMMON TEMPLATES

* [5/3/1 for Beginners](https://thefitness.wiki/routines/5-3-1-for-beginners/)

* [Boring But Big: Beefcake Training](https://jimwendler.com/blogs/jimwendler-com/boring-but-big-beefcake-training)

* [5/3/1 Beach Body Challenge](https://www.t-nation.com/workouts/531-beach-body-challenge)

* [Boring But Big 3-Month Challenge](https://www.t-nation.com/workouts/boring-but-big-3-month-challenge)

* [5/3/1: How to Build Pure Strength](https://www.t-nation.com/workouts/531-how-to-build-pure-strength)

* [Building the Monolith - 5/3/1 for Size](https://jimwendler.com/blogs/jimwendler-com/101078918-building-the-monolith-5-3-1-for-size)

* [Comprehensive list of public templates](https://www.reddit.com/r/531Discussion/comments/hiqs53/531\_resources\_please\_share\_blogs\_articles\_posts/fwl8lah/)

This is an attempt to gather FAQ's focused on selected topics in this sub, with concise and to-the-point answers. This one is about TMs and how to select weights in training. Hopefully this is useful. Any suggestions for improvement is very welcome.

What is the purpose of a TM ?

A TM is a number, its only purpose is to select productive training weights.

The progression scheme for the TM is too slow, can I increase it faster ?

No. The TM increases by 170lbs for squat/deadlift and 85lbs for bench/press in a year. This is very fast progress for anyone.

I'm a beginner/starting again after a layoff, how do I choose my training max ?

Work up to a weight that you can do for a hard (but not to failure) set of 5. That's your TM.

When should I increase my TM/test my TM during a training block ?

Follow the following pattern:

• Leader Cycle 1
• Increase TM
• Leader Cycle 2
• Deload Week
• Increase TM
• Anchor Cycle 1
• Increase TM
• TM Test Week

In the vast majority of cases, you should not have to change your TM at other times.

TM is only 85% of 1RM and back-off work is done below 70% of TM. Hence it will not drive hypertrophy/strength according to the science bros that I follow on social media sites. Can I use a higher percentage for the TM ?

No. Plenty of people have used those percentages and built plenty of muscle/strength.

If my TM goes up/down does that mean I got stronger/weaker ?

No. The variations of the TM have nothing to do with your actual strength on the short to medium term.

I was supposed to get X reps on my AMRAP because of <insert e1RM calculation here> but unexpectedly only got Y. What should I do ?

Probably nothing, your daily strength will vary wildly from day to day, often unexplainably. If this happens several weeks in a row bump down your TM.

Can I estimate my 1RM from my TM ?

No.

I'm getting more than 10 reps on my AMRAP set, should I increase my TM faster ?

No. The range of weights that will cause muscle/adaptations is a lot wider than what you think.

Today's workout felt easy, should I increase my TM ?

No. You do not need to lift close to failure all the time to induce muscle/strength adaptations. I'd venture to say that the more advanced your are, the larger the proportion of easy to hard workouts will be.

I'm doing 3/5/1 with 5's PRO, I'm in week 2, and my top set is less weight and the same amount of reps, which contradicts progressive overload. How am I going to get stronger like that ? Shouldn't I change my TM ?

This is not how progressive overload works. Progressive overload does not mean that increasing weight on the bar makes you stronger. It means that as you get stronger you'll need to increase weight on the bar to induce the same level of effort and stimulus.

I'm hesitating between X and X' from my TM (X and X' being less than 5% away from each other) which one should I choose ?

It does not matter. A change of less than 5% in your training weights for the next 6 weeks will have no impact on strength/muscle gains from training.

Should I round my training weights (computed using my TM) up or down ?

It does not matter. A change of less than 5% in your training weights for the next 6 weeks will have no impact on strength/muscle gains from training.

I'm doing a variant of the main lift (e.g. front squat, feet up bench, deficit deadlift, push press etc) as supplemental work, how do I pick the weights ?

You need to have a separate TM for this variant, test it as highlighted above.

When doing a TM Test Week, should I go to failure ?

Probably not.

Should I periodically test my 1RM to make sure my TM is correct ?

No. Test your 1RM if you care about your 1RM.

I've been trying to think about what my long-term goals are, and to make a template that I can stick with for at least 6-8 months. A big limiting factor to this has been my classes next semester (starting mid-January) that leave me with only about an hour to lift each day. I found the Rhodes 5x5/3/1 template in Forever, and I really like it. Aside from progressing my main lifts, I want to focus on building muscle, mainly in my upper body as it is relatively lacking compared to my legs. Therefore, I've been thinking about running the Rhodes 5x5/3/1 program like this:

Day 1 (Thursday): Rhodes 5x5/3/1 Bench, bodybuilding style chest/shoulders accessories, core work

Day 2 (Friday): Rhodes 5x5/3/1 Deadlift, bodybuilding style leg accessories, core work

Day 3 (Saturday): Sled warmup, Cardio (3-4 miles run, medium pace)

Day 4 (Sunday): Rhodes 5x5/3/1 OHP, bodybuilding style back/arms accessories, core work

Day 5 (Monday): Rhodes 5x5/3/1 Squat, cardio (lighter run than day 3, probably 2-3 miles)

I really really like 5/3/1 type main lift progressions, and I also really like bodybuilding accessories. I don't know if this makes sense as a program, but I think it seems fun. I'd appreciate any advice on it. I know that running after squats may seem odd, but I've done similar workouts for rowing in the past and it was fine and helped me to cool down and recover. If it proves to be too much, I'd just run first and do squats after, and make sure not to go too hard during the run.

## Please use this post to discuss your training for the day or any simple questions you have! Talk about how lifts went, your workouts PRs achieved, goals set, whatever!

USEFUL LINKS

* [5/3/1 FAQs](https://www.reddit.com/r/531Discussion/comments/lbqnde/heres\_my\_attempt\_at\_531\_faqs/) <<<<< **start here!**

* [5/3/1: Common Errors and Ideas on how to Customize it to your Needs](https://www.reddit.com/r/weightroom/comments/ns6jpm/531\_common\_errors\_and\_ideas\_on\_how\_to\_customize/)

* [Routine Picker](https://www.routinepicker.com/) \- *template decision tree*

* [5/3/1 Primer](https://thefitness.wiki/5-3-1-primer/) \- *531 principles & concepts*

* [5 Common Misconceptions... About 5/3/1](https://old.reddit.com/r/Fitness/comments/89h9ar/5\_common\_misconceptions\_trainees\_often\_have\_about/)

* [Training After an Illness](https://jimwendler.com/blogs/jimwendler-com/training-after-an-illness)

* [Jim Wendler's Blog](https://jimwendler.com/)

* [5/3/1 Forever book](https://jimwendler.com/products/5-3-1-forever-book)

* [5/3/1 Forever Table of Contents](https://www.reddit.com/r/531Discussion/comments/7rdg05/531\_forever\_table\_of\_contents/)

COMMON TEMPLATES

* [5/3/1 for Beginners](https://thefitness.wiki/routines/5-3-1-for-beginners/)

* [Boring But Big: Beefcake Training](https://jimwendler.com/blogs/jimwendler-com/boring-but-big-beefcake-training)

* [5/3/1 Beach Body Challenge](https://www.t-nation.com/workouts/531-beach-body-challenge)

* [Boring But Big 3-Month Challenge](https://www.t-nation.com/workouts/boring-but-big-3-month-challenge)

* [5/3/1: How to Build Pure Strength](https://www.t-nation.com/workouts/531-how-to-build-pure-strength)

* [Building the Monolith - 5/3/1 for Size](https://jimwendler.com/blogs/jimwendler-com/101078918-building-the-monolith-5-3-1-for-size)

* [Comprehensive list of public templates](https://www.reddit.com/r/531Discussion/comments/hiqs53/531\_resources\_please\_share\_blogs\_articles\_posts/fwl8lah/)

## Please use this post to discuss your training for the day or any simple questions you have! Talk about how lifts went, your workouts PRs achieved, goals set, whatever!

USEFUL LINKS

* [5/3/1 FAQs](https://www.reddit.com/r/531Discussion/comments/lbqnde/heres\_my\_attempt\_at\_531\_faqs/) <<<<< **start here!**

* [5/3/1: Common Errors and Ideas on how to Customize it to your Needs](https://www.reddit.com/r/weightroom/comments/ns6jpm/531\_common\_errors\_and\_ideas\_on\_how\_to\_customize/)

* [Routine Picker](https://www.routinepicker.com/) \- *template decision tree*

* [5/3/1 Primer](https://thefitness.wiki/5-3-1-primer/) \- *531 principles & concepts*

* [5 Common Misconceptions... About 5/3/1](https://old.reddit.com/r/Fitness/comments/89h9ar/5\_common\_misconceptions\_trainees\_often\_have\_about/)

* [Training After an Illness](https://jimwendler.com/blogs/jimwendler-com/training-after-an-illness)

* [Jim Wendler's Blog](https://jimwendler.com/)

* [5/3/1 Forever book](https://jimwendler.com/products/5-3-1-forever-book)

* [5/3/1 Forever Table of Contents](https://www.reddit.com/r/531Discussion/comments/7rdg05/531\_forever\_table\_of\_contents/)

COMMON TEMPLATES

* [5/3/1 for Beginners](https://thefitness.wiki/routines/5-3-1-for-beginners/)

* [Boring But Big: Beefcake Training](https://jimwendler.com/blogs/jimwendler-com/boring-but-big-beefcake-training)

* [5/3/1 Beach Body Challenge](https://www.t-nation.com/workouts/531-beach-body-challenge)

* [Boring But Big 3-Month Challenge](https://www.t-nation.com/workouts/boring-but-big-3-month-challenge)

* [5/3/1: How to Build Pure Strength](https://www.t-nation.com/workouts/531-how-to-build-pure-strength)

* [Building the Monolith - 5/3/1 for Size](https://jimwendler.com/blogs/jimwendler-com/101078918-building-the-monolith-5-3-1-for-size)

* [Comprehensive list of public templates](https://www.reddit.com/r/531Discussion/comments/hiqs53/531\_resources\_please\_share\_blogs\_articles\_posts/fwl8lah/)

## Please use this post to discuss your training for the day or any simple questions you have! Talk about how lifts went, your workouts PRs achieved, goals set, whatever!

USEFUL LINKS

* [5/3/1 FAQs](https://www.reddit.com/r/531Discussion/comments/lbqnde/heres\_my\_attempt\_at\_531\_faqs/) <<<<< **start here!**

* [5/3/1: Common Errors and Ideas on how to Customize it to your Needs](https://www.reddit.com/r/weightroom/comments/ns6jpm/531\_common\_errors\_and\_ideas\_on\_how\_to\_customize/)

* [Routine Picker](https://www.routinepicker.com/) \- *template decision tree*

* [5/3/1 Primer](https://thefitness.wiki/5-3-1-primer/) \- *531 principles & concepts*

* [5 Common Misconceptions... About 5/3/1](https://old.reddit.com/r/Fitness/comments/89h9ar/5\_common\_misconceptions\_trainees\_often\_have\_about/)

* [Training After an Illness](https://jimwendler.com/blogs/jimwendler-com/training-after-an-illness)

* [Jim Wendler's Blog](https://jimwendler.com/)

* [5/3/1 Forever book](https://jimwendler.com/products/5-3-1-forever-book)

* [5/3/1 Forever Table of Contents](https://www.reddit.com/r/531Discussion/comments/7rdg05/531\_forever\_table\_of\_contents/)

COMMON TEMPLATES

* [5/3/1 for Beginners](https://thefitness.wiki/routines/5-3-1-for-beginners/)

* [Boring But Big: Beefcake Training](https://jimwendler.com/blogs/jimwendler-com/boring-but-big-beefcake-training)

* [5/3/1 Beach Body Challenge](https://www.t-nation.com/workouts/531-beach-body-challenge)

* [Boring But Big 3-Month Challenge](https://www.t-nation.com/workouts/boring-but-big-3-month-challenge)

* [5/3/1: How to Build Pure Strength](https://www.t-nation.com/workouts/531-how-to-build-pure-strength)

* [Building the Monolith - 5/3/1 for Size](https://jimwendler.com/blogs/jimwendler-com/101078918-building-the-monolith-5-3-1-for-size)

* [Comprehensive list of public templates](https://www.reddit.com/r/531Discussion/comments/hiqs53/531\_resources\_please\_share\_blogs\_articles\_posts/fwl8lah/)

## Please use this post to discuss your training for the day or any simple questions you have! Talk about how lifts went, your workouts PRs achieved, goals set, whatever!

USEFUL LINKS

* [5/3/1 FAQs](https://www.reddit.com/r/531Discussion/comments/lbqnde/heres\_my\_attempt\_at\_531\_faqs/) <<<<< **start here!**

* [5/3/1: Common Errors and Ideas on how to Customize it to your Needs](https://www.reddit.com/r/weightroom/comments/ns6jpm/531\_common\_errors\_and\_ideas\_on\_how\_to\_customize/)

* [Routine Picker](https://www.routinepicker.com/) \- *template decision tree*

* [5/3/1 Primer](https://thefitness.wiki/5-3-1-primer/) \- *531 principles & concepts*

* [5 Common Misconceptions... About 5/3/1](https://old.reddit.com/r/Fitness/comments/89h9ar/5\_common\_misconceptions\_trainees\_often\_have\_about/)

* [Training After an Illness](https://jimwendler.com/blogs/jimwendler-com/training-after-an-illness)

* [Jim Wendler's Blog](https://jimwendler.com/)

* [5/3/1 Forever book](https://jimwendler.com/products/5-3-1-forever-book)

* [5/3/1 Forever Table of Contents](https://www.reddit.com/r/531Discussion/comments/7rdg05/531\_forever\_table\_of\_contents/)

COMMON TEMPLATES

* [5/3/1 for Beginners](https://thefitness.wiki/routines/5-3-1-for-beginners/)

* [Boring But Big: Beefcake Training](https://jimwendler.com/blogs/jimwendler-com/boring-but-big-beefcake-training)

* [5/3/1 Beach Body Challenge](https://www.t-nation.com/workouts/531-beach-body-challenge)

* [Boring But Big 3-Month Challenge](https://www.t-nation.com/workouts/boring-but-big-3-month-challenge)

* [5/3/1: How to Build Pure Strength](https://www.t-nation.com/workouts/531-how-to-build-pure-strength)

* [Building the Monolith - 5/3/1 for Size](https://jimwendler.com/blogs/jimwendler-com/101078918-building-the-monolith-5-3-1-for-size)

* [Comprehensive list of public templates](https://www.reddit.com/r/531Discussion/comments/hiqs53/531\_resources\_please\_share\_blogs\_articles\_posts/fwl8lah/)

Hey guys, I read forever and I'm having a little trouble understanding the leader side of the book.

In some templates SSL for example Jim states the following:

"Squat: 5/3/1, 5 pro's, SSL"

Is He giving us a option to choose to do the Main lift for 5/3/1 for sets and reps only without the AMRAP or the 5 pros ?

Thanks for the help.

## Please use this post to discuss your training for the day or any simple questions you have! Talk about how lifts went, your workouts PRs achieved, goals set, whatever!

USEFUL LINKS

* [5/3/1 FAQs](https://www.reddit.com/r/531Discussion/comments/lbqnde/heres\_my\_attempt\_at\_531\_faqs/) <<<<< **start here!**

* [5/3/1: Common Errors and Ideas on how to Customize it to your Needs](https://www.reddit.com/r/weightroom/comments/ns6jpm/531\_common\_errors\_and\_ideas\_on\_how\_to\_customize/)

* [Routine Picker](https://www.routinepicker.com/) \- *template decision tree*

* [5/3/1 Primer](https://thefitness.wiki/5-3-1-primer/) \- *531 principles & concepts*

* [5 Common Misconceptions... About 5/3/1](https://old.reddit.com/r/Fitness/comments/89h9ar/5\_common\_misconceptions\_trainees\_often\_have\_about/)

* [Training After an Illness](https://jimwendler.com/blogs/jimwendler-com/training-after-an-illness)

* [Jim Wendler's Blog](https://jimwendler.com/)

* [5/3/1 Forever book](https://jimwendler.com/products/5-3-1-forever-book)

* [5/3/1 Forever Table of Contents](https://www.reddit.com/r/531Discussion/comments/7rdg05/531\_forever\_table\_of\_contents/)

COMMON TEMPLATES

* [5/3/1 for Beginners](https://thefitness.wiki/routines/5-3-1-for-beginners/)

* [Boring But Big: Beefcake Training](https://jimwendler.com/blogs/jimwendler-com/boring-but-big-beefcake-training)

* [5/3/1 Beach Body Challenge](https://www.t-nation.com/workouts/531-beach-body-challenge)

* [Boring But Big 3-Month Challenge](https://www.t-nation.com/workouts/boring-but-big-3-month-challenge)

* [5/3/1: How to Build Pure Strength](https://www.t-nation.com/workouts/531-how-to-build-pure-strength)

* [Building the Monolith - 5/3/1 for Size](https://jimwendler.com/blogs/jimwendler-com/101078918-building-the-monolith-5-3-1-for-size)

* [Comprehensive list of public templates](https://www.reddit.com/r/531Discussion/comments/hiqs53/531\_resources\_please\_share\_blogs\_articles\_posts/fwl8lah/)

Hi folks, I remember looking for people's experiences on Leviathan before trying it, so here is 1 more data point for anyone from the future. It would also be nice to compare with other people's experiences and reflect on last few months.

Starting Point:

Before starting Leviathan I did 531 for Beginners for almost 2 years, but was not progressing half the time while cutting. I was never athletic throughout my life and currently in my mid 20s. Height is ~172cm (5'7)

• Weight: 82kg (180lb)
• Squat: TM 220lb
• Deadlift: TM 252.5lb
• Bench: TM 180lb
• Press: TM 117.5lb

I don't remember if I re-tested my 1RM before starting Leviathan, so I am using TM for reference as those numbers I definitely hit in training. I rarely re-test my 1RMs I update in spreadsheets, so I'm never sure those are my true 1RMs. TM was set to 90% of 1RM in beginners template.

Programming:

I followed the template from Forever book, going 2 leader templates (3 weeks/ea) followed by 1 anchor (3 weeks) and 1 deload week between Leader & Anchor. I increased weights every leader/anchor completed as per usual guidelines of 5lb/10lb for OHP, Bench and Squat, Deadlift respectively. My supplementary during Leaders would be SSL, which is 5 sets of 5 at 80% TM.

So 4 days/wk, 1 main lift and 3 accessories. I did this for 3 complete cycles ~30 weeks total. I didn't have many setbacks such as when failing a lift or having crazy slow bar speed except for my OHP and Bench. By my estimates I didn't increase them 1-2 times in the duration I ran leviathan.

For accessories I focused on specific areas for 1-2 months. For example, around 290 TM deadlifts, my grip started being a limited factor so I did barbell holds 3x/wk. Still had to buy straps to fix that. Most of the time though I did 3 of any of the following: incline DB bench, rope pulldown, bicep curls, cable rows and calf raises.

Cardio:

Yikes, didn't do any. I used to be able to at least do rec soccer or badminton 1x/wk on Beginner template, but because of scheduling it never really worked out and I didn't do any of it on Leviathan. Few times I would play badminton, it would be on rest day after squats which was difficult and I stopped doing that. Certainly an area to improve on.

Diet:

Mostly I walk bulking at ~1lb/week and stalled at around 92kg (202lb) in last 2-3 weeks. I didn't count calories this time around, mostly looking at the scale and not overeating. If I did a slower bulk, I definitely would need to start counting again, but at that rate it was easy to track with a scale. I would do 2 scoops of protein daily and let the other meals fill out the protein intake, probably averaging 80-120g/day. I didn't go past 92kg because I struggled to eat more (an issue I was surprised to have) without altering my cooking habits significantly.

I cook and eat healthy, but not simple so it would take a lot of effort to count all the ingredients (mostly oils, sauces) and account for all the differences between batches of same dishes. My wife would kill me if I baked chicken legs and rice every day.

Ironically next step for me is a cut, so I will need to figure out some staples just for myself that are easier to track calories for while still cooking enough variety. Maybe just chicken legs, rice, simple red pastas and chorizo beans.

Results:

My final TMs are:

• Weight: 92kg (202lb)
• Squat: TM 285lb
• Deadlift: TM 315lb
• Bench: TM 205lb
• Press: TM 125lb

Impressions and review:

Most of the time I felt great running Leviathan. Bar speed was a bit slower at times but not enough to set back the weights. The SSL felt pretty brutal by 6th week (out of 10 per cycle), but it was always followed by deload and Anchor to help manage fatigue. That being said, I felt pretty drained by my 3rd Leviathan cycle and last few weeks I have been barely squeezing reps out of me and rested more between sets. It could be because my weight was plateauing or just fatigue settling in. That bullet point about this program being taxing has some truth in it.

Very happy about hitting my 3 plate deadlift milestone. These are not crazy numbers and I am a relatively new lifter, but this is the strongest I have been in my life and very happy about it. I also really enjoyed the 100% TM and will be coming back to this program in the future, maybe with BBB supplementals as I wanted to try a more hypertrophy focused template next time.

My next steps will be trying to cut around 0.5%bw/week, while staying on current Leviathan Leader weights as much as possible. I will be switching to FSL and if that is too much, maybe Anchor template. If not, I will drop the weights as necessary.

Thanks for reading and hope this helps anyone in the future considering the program.

## Please use this post to discuss your training for the day or any simple questions you have! Talk about how lifts went, your workouts PRs achieved, goals set, whatever!

USEFUL LINKS

* [5/3/1 FAQs](https://www.reddit.com/r/531Discussion/comments/lbqnde/heres\_my\_attempt\_at\_531\_faqs/) <<<<< **start here!**

* [5/3/1: Common Errors and Ideas on how to Customize it to your Needs](https://www.reddit.com/r/weightroom/comments/ns6jpm/531\_common\_errors\_and\_ideas\_on\_how\_to\_customize/)

* [Routine Picker](https://www.routinepicker.com/) \- *template decision tree*

* [5/3/1 Primer](https://thefitness.wiki/5-3-1-primer/) \- *531 principles & concepts*

* [5 Common Misconceptions... About 5/3/1](https://old.reddit.com/r/Fitness/comments/89h9ar/5\_common\_misconceptions\_trainees\_often\_have\_about/)

* [Training After an Illness](https://jimwendler.com/blogs/jimwendler-com/training-after-an-illness)

* [Jim Wendler's Blog](https://jimwendler.com/)

* [5/3/1 Forever book](https://jimwendler.com/products/5-3-1-forever-book)

* [5/3/1 Forever Table of Contents](https://www.reddit.com/r/531Discussion/comments/7rdg05/531\_forever\_table\_of\_contents/)

COMMON TEMPLATES

* [5/3/1 for Beginners](https://thefitness.wiki/routines/5-3-1-for-beginners/)

* [Boring But Big: Beefcake Training](https://jimwendler.com/blogs/jimwendler-com/boring-but-big-beefcake-training)

* [5/3/1 Beach Body Challenge](https://www.t-nation.com/workouts/531-beach-body-challenge)

* [Boring But Big 3-Month Challenge](https://www.t-nation.com/workouts/boring-but-big-3-month-challenge)

* [5/3/1: How to Build Pure Strength](https://www.t-nation.com/workouts/531-how-to-build-pure-strength)

* [Building the Monolith - 5/3/1 for Size](https://jimwendler.com/blogs/jimwendler-com/101078918-building-the-monolith-5-3-1-for-size)

* [Comprehensive list of public templates](https://www.reddit.com/r/531Discussion/comments/hiqs53/531\_resources\_please\_share\_blogs\_articles\_posts/fwl8lah/)

## Please use this post to discuss your training for the day or any simple questions you have! Talk about how lifts went, your workouts PRs achieved, goals set, whatever!

USEFUL LINKS

* [5/3/1 FAQs](https://www.reddit.com/r/531Discussion/comments/lbqnde/heres\_my\_attempt\_at\_531\_faqs/) <<<<< **start here!**

* [5/3/1: Common Errors and Ideas on how to Customize it to your Needs](https://www.reddit.com/r/weightroom/comments/ns6jpm/531\_common\_errors\_and\_ideas\_on\_how\_to\_customize/)

* [Routine Picker](https://www.routinepicker.com/) \- *template decision tree*

* [5/3/1 Primer](https://thefitness.wiki/5-3-1-primer/) \- *531 principles & concepts*

* [5 Common Misconceptions... About 5/3/1](https://old.reddit.com/r/Fitness/comments/89h9ar/5\_common\_misconceptions\_trainees\_often\_have\_about/)

* [Training After an Illness](https://jimwendler.com/blogs/jimwendler-com/training-after-an-illness)

* [Jim Wendler's Blog](https://jimwendler.com/)

* [5/3/1 Forever book](https://jimwendler.com/products/5-3-1-forever-book)

* [5/3/1 Forever Table of Contents](https://www.reddit.com/r/531Discussion/comments/7rdg05/531\_forever\_table\_of\_contents/)

COMMON TEMPLATES

* [5/3/1 for Beginners](https://thefitness.wiki/routines/5-3-1-for-beginners/)

* [Boring But Big: Beefcake Training](https://jimwendler.com/blogs/jimwendler-com/boring-but-big-beefcake-training)

* [5/3/1 Beach Body Challenge](https://www.t-nation.com/workouts/531-beach-body-challenge)

* [Boring But Big 3-Month Challenge](https://www.t-nation.com/workouts/boring-but-big-3-month-challenge)

* [5/3/1: How to Build Pure Strength](https://www.t-nation.com/workouts/531-how-to-build-pure-strength)

* [Building the Monolith - 5/3/1 for Size](https://jimwendler.com/blogs/jimwendler-com/101078918-building-the-monolith-5-3-1-for-size)

* [Comprehensive list of public templates](https://www.reddit.com/r/531Discussion/comments/hiqs53/531\_resources\_please\_share\_blogs\_articles\_posts/fwl8lah/)

## Please use this post to discuss your training for the day or any simple questions you have! Talk about how lifts went, your workouts PRs achieved, goals set, whatever!

USEFUL LINKS

* [5/3/1 FAQs](https://www.reddit.com/r/531Discussion/comments/lbqnde/heres\_my\_attempt\_at\_531\_faqs/) <<<<< **start here!**

* [5/3/1: Common Errors and Ideas on how to Customize it to your Needs](https://www.reddit.com/r/weightroom/comments/ns6jpm/531\_common\_errors\_and\_ideas\_on\_how\_to\_customize/)

* [Routine Picker](https://www.routinepicker.com/) \- *template decision tree*

* [5/3/1 Primer](https://thefitness.wiki/5-3-1-primer/) \- *531 principles & concepts*

* [5 Common Misconceptions... About 5/3/1](https://old.reddit.com/r/Fitness/comments/89h9ar/5\_common\_misconceptions\_trainees\_often\_have\_about/)

* [Training After an Illness](https://jimwendler.com/blogs/jimwendler-com/training-after-an-illness)

* [Jim Wendler's Blog](https://jimwendler.com/)

* [5/3/1 Forever book](https://jimwendler.com/products/5-3-1-forever-book)

* [5/3/1 Forever Table of Contents](https://www.reddit.com/r/531Discussion/comments/7rdg05/531\_forever\_table\_of\_contents/)

COMMON TEMPLATES

* [5/3/1 for Beginners](https://thefitness.wiki/routines/5-3-1-for-beginners/)

* [Boring But Big: Beefcake Training](https://jimwendler.com/blogs/jimwendler-com/boring-but-big-beefcake-training)

* [5/3/1 Beach Body Challenge](https://www.t-nation.com/workouts/531-beach-body-challenge)

* [Boring But Big 3-Month Challenge](https://www.t-nation.com/workouts/boring-but-big-3-month-challenge)

* [5/3/1: How to Build Pure Strength](https://www.t-nation.com/workouts/531-how-to-build-pure-strength)

* [Building the Monolith - 5/3/1 for Size](https://jimwendler.com/blogs/jimwendler-com/101078918-building-the-monolith-5-3-1-for-size)

* [Comprehensive list of public templates](https://www.reddit.com/r/531Discussion/comments/hiqs53/531\_resources\_please\_share\_blogs\_articles\_posts/fwl8lah/)

## Please use this post to discuss your training for the day or any simple questions you have! Talk about how lifts went, your workouts PRs achieved, goals set, whatever!

USEFUL LINKS

* [5/3/1 FAQs](https://www.reddit.com/r/531Discussion/comments/lbqnde/heres\_my\_attempt\_at\_531\_faqs/) <<<<< **start here!**

* [5/3/1: Common Errors and Ideas on how to Customize it to your Needs](https://www.reddit.com/r/weightroom/comments/ns6jpm/531\_common\_errors\_and\_ideas\_on\_how\_to\_customize/)

* [Routine Picker](https://www.routinepicker.com/) \- *template decision tree*

* [5/3/1 Primer](https://thefitness.wiki/5-3-1-primer/) \- *531 principles & concepts*

* [5 Common Misconceptions... About 5/3/1](https://old.reddit.com/r/Fitness/comments/89h9ar/5\_common\_misconceptions\_trainees\_often\_have\_about/)

* [Training After an Illness](https://jimwendler.com/blogs/jimwendler-com/training-after-an-illness)

* [Jim Wendler's Blog](https://jimwendler.com/)

* [5/3/1 Forever book](https://jimwendler.com/products/5-3-1-forever-book)

* [5/3/1 Forever Table of Contents](https://www.reddit.com/r/531Discussion/comments/7rdg05/531\_forever\_table\_of\_contents/)

COMMON TEMPLATES

* [5/3/1 for Beginners](https://thefitness.wiki/routines/5-3-1-for-beginners/)

* [Boring But Big: Beefcake Training](https://jimwendler.com/blogs/jimwendler-com/boring-but-big-beefcake-training)

* [5/3/1 Beach Body Challenge](https://www.t-nation.com/workouts/531-beach-body-challenge)

* [Boring But Big 3-Month Challenge](https://www.t-nation.com/workouts/boring-but-big-3-month-challenge)

* [5/3/1: How to Build Pure Strength](https://www.t-nation.com/workouts/531-how-to-build-pure-strength)

* [Building the Monolith - 5/3/1 for Size](https://jimwendler.com/blogs/jimwendler-com/101078918-building-the-monolith-5-3-1-for-size)

* [Comprehensive list of public templates](https://www.reddit.com/r/531Discussion/comments/hiqs53/531\_resources\_please\_share\_blogs\_articles\_posts/fwl8lah/)

## Please use this post to discuss your training for the day or any simple questions you have! Talk about how lifts went, your workouts PRs achieved, goals set, whatever!

USEFUL LINKS

* [5/3/1 FAQs](https://www.reddit.com/r/531Discussion/comments/lbqnde/heres\_my\_attempt\_at\_531\_faqs/) <<<<< **start here!**

* [5/3/1: Common Errors and Ideas on how to Customize it to your Needs](https://www.reddit.com/r/weightroom/comments/ns6jpm/531\_common\_errors\_and\_ideas\_on\_how\_to\_customize/)

* [Routine Picker](https://www.routinepicker.com/) \- *template decision tree*

* [5/3/1 Primer](https://thefitness.wiki/5-3-1-primer/) \- *531 principles & concepts*

* [5 Common Misconceptions... About 5/3/1](https://old.reddit.com/r/Fitness/comments/89h9ar/5\_common\_misconceptions\_trainees\_often\_have\_about/)

* [Training After an Illness](https://jimwendler.com/blogs/jimwendler-com/training-after-an-illness)

* [Jim Wendler's Blog](https://jimwendler.com/)

* [5/3/1 Forever book](https://jimwendler.com/products/5-3-1-forever-book)

* [5/3/1 Forever Table of Contents](https://www.reddit.com/r/531Discussion/comments/7rdg05/531\_forever\_table\_of\_contents/)

COMMON TEMPLATES

* [5/3/1 for Beginners](https://thefitness.wiki/routines/5-3-1-for-beginners/)

* [Boring But Big: Beefcake Training](https://jimwendler.com/blogs/jimwendler-com/boring-but-big-beefcake-training)

* [5/3/1 Beach Body Challenge](https://www.t-nation.com/workouts/531-beach-body-challenge)

* [Boring But Big 3-Month Challenge](https://www.t-nation.com/workouts/boring-but-big-3-month-challenge)

* [5/3/1: How to Build Pure Strength](https://www.t-nation.com/workouts/531-how-to-build-pure-strength)

* [Building the Monolith - 5/3/1 for Size](https://jimwendler.com/blogs/jimwendler-com/101078918-building-the-monolith-5-3-1-for-size)

* [Comprehensive list of public templates](https://www.reddit.com/r/531Discussion/comments/hiqs53/531\_resources\_please\_share\_blogs\_articles\_posts/fwl8lah/)