## 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/)

## 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/)

Hello everyone, I am currently in a cut but once finished I want to return to 5/3/1 as my numbers are much higher now. That being said, I have two rather large weak points being my quads and triceps in terms of both strength and size.

I am interested in running BBB again but was curious how you all would incorporate lifts like CG Bench, RDLs and Hack Squats without taking the focus away from the big 4? Would you just run them as traditional accessories after your main& supplemental work? What do you think?

(I have ran BBB OG in the past for about 8 months and had good success but even with squatting mainly high bar this did not fix my quad weakness until incorporating targeted hack squat work in other programs btw)

Thanks in advance!

## 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/)

Anyone every try lifting twice a week where you do each core lift every 14 days?

I was thinking one upper body day and one lower body day per week. Squats and bench one week and deadlifts and military presses the next week in a 531 boring but big format.

## 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/)

I’ve been trying to figure out my conditioning formula for BBB, varied miles running and what not. Running is my preferred cardio of choice. Currently, I am thinking weight vest walks on days I lift, and then add two days of easy Z2 running for 30-45 minutes. I am running a half marathon in May, so want to still feel comfortable running when I focus more on that come March ish. What’s everyone else’s experience with this? Essentially I just want to keep an aerobic base, so when I go to push running more it’s there. I also don’t want to destroy my body and take away from lifting which I’m trying to push more currently. Let me know!

## 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/)

I'm a regular guy who is 32 years old with about 7 years of training history, of which ~2 years of random progressions (noobie gains) and 5 years of 531. I've ran the usual variations of 531 such as BBB, FSL, SSL, 5×531, Leviathan, some of the full-body routines and so on.

A couple of months ago I decided that it's time to cut down (slowly) and implemented a bastardized version on 531, which is working like a charm and which I will lay out below.

My stats and maxes are (sorry US folks):

Weight: 106 kg Height: 193 cm Squat: 185kg Deadlift: 215kg Bench: 135kg OHP: 85kg

My training "week"/cycle is about 8 days long and has 5 training days in it. So basic lifts and then a separate back day.

The program is basically 351 with plus-sets on 1st and 3rd week, 2nd week is "5s pro" so no plus sets. Supplemental is only 3×5 @ FSL and accessories are as follows:

Push day (BP & OHP): 3×8-10 shoulder assistance (typically shoulder db press or lateral raises) 3×8-10 pec assistance (typically flat db press or incline db press) 3×8-10 abs (typically cable crunches)

Leg day (DL & squat) 3×8-10 biceps (somekind of curl) 3×8-10 triceps (pushdows or similar)

The additional back day is just basic rowing and pulling with some rear shoulder work. 4 movements and 3-4×6-10 each.

As far as easy conditioning goes, I cycle/airdyne 20mins after every workout. No hard conditioning is programmed, but I do occasional harder padel/cross country skiing/swimming sessions maybe once every 2 weeks, but nothing scheduled.

All in all, very little leg work in the program and upper body is prioritized just because of vanity. Still, upper body volume is relatively low as well.

And the results?

I have lost about 5kgs in the past 2 months so thats about a 500kcal daily deficit, but all the maxes laid out in the beginning are done in the last 7 days. I feel energized before, during and after the sessions and throughout the day as well. Not even a minor injury or ache anywhere.

Just a few conclusions:

• cut/adjust volume to meet your own needs
• don't skip easy conditioning
• the best program is the one you are happy to execute

## 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/)

TL;DR: made some sick gains without feeling trashed like before as a late novice. Got slightly bigger. Lifts went up after a few weeks of stalling. Discovered a profound love for good mornings. Still have troubles following direction since I did widowmakers here and there.

Background:

25 years old, male. 175cm short, ??? kg (I'm too scared to check but I hover around 90kg I think)

Been training for 3 years. Earlier on in my lifting career, I didn't follow any plan. Started with a more structured routine around October of 2023, with a typical powerbuilding approach (top set of 5, volume work ala 3x8, then assistance exercises).

Stopped lifting between May and August due to life circumstances. Maxes when I left (bear in mind I was about 10kg heavier):

• squat 120kg x7
• deadlift 160kg x3
• bench press 90kg x3
• strict press 55kg x3
• 3 pull ups

Last Summer I had run Tactical Barbell's base building program with great success, but instead of doing the Strength Endurance work I ran a personalized version of BPS with joker sets to get used to heavy weights again.

My lifts progressed as such:

• squat 80kg x3 (felt very heavy) -> 90kg x5
• deadlift 100kg x5 -> 140kg x1
• bench press 80kg x3 -> 80kg x5
• strict press 40kg x3 -> 50kg x2
• pull ups were around 5 reps.

Got back into my powerbuilding program for a couple of months but was fed up with my low numbers, that's when I decided to bite the bullet and trust Wendler's advice wholeheartedly, instead of tying to adapt his program to my ego.

Come Beginner Prep School.

• Calories: maintenance with the occasional slack, since I still had some fat to lose but didn't want to sacrifice weekend evenings out.

• The program: I liked the 2 week cycles instead of the traditional 3. My FSL work was sometimes manipulated according to how I felt, mostly to avoid boredom. I would do 5x5 if I didn't feel like pushing it, 3x8 if I felt good, or widomakers (squats)/ rest pause (bench) if I had some demons to face.

I didn't do the assistance circuits since, except for the chin ups, I could complete them all while staying below 20 minutes. I instead decided to follow the traditional advice of push, pull and core/legs for 25-50 reps.

My maxes at the start and currently:

• Squat: 115kg (low bar) -> 125kg (switched to high bar in the last cycle because of lower back fatigue, and oh boy was it a right call)

• Deadlift: 150kg (also RDL'd 100kg x15 reps) -> 165kg

• Bench press: 85kg -> 92,5kg

• Strict press: 50kg -> 57,5kg

• Pull ups: 5 -> 9 for a max set but currently following the Russian Fighter Pull Up program on my lifting days only

• I make extremely sure that all my reps are strong and explosive. My left shoulder bothered me at the beginning but is now 95% healed, all without sacrificing benching and pressing.

My deadlift has somehow skyrocketed, and I attribute that to my assistance work.

• At the start, I struggled to strict press 50kg for a triple, but by the end of the block I repped it for 5 at RPE 6-7 (I was amazed).

• Assistance exercises included: back extensions (and later good mornings), close grip benching (which I will now substitute with dips), Rippetoe's tricep extensions, curls, facepulls, shrugs, hanging leg raises and ab wheel rollouts.

Good mornings in particular are having some miraculous effect. Did 80kg x15 reps without feeling trashed.

• I didn't program assistance except for push exercises. I followed along according to how I felt that day, but I made a point to hit a posterior chain exercise once a week at least.

• took ab training seriously for the first time in my life and I feel much stronger in my bracing.

• every day I either did 200 band pull aparts or 100 cable facepulls to keep my shoulders happy and get some mid back volume in since my only pulling work is vertical. Not only was it surprisingly restorative, I think I got thicker partially thanks to this small tweak.

• I did not do any supplemental FSL work for the deadlift. My original plan was to do RDLs for the supplemental FSL weight but I soon found out they were taking the life out of me. It didn't seem worth it. Jim seems to agree these days.

• I'll be finishing my RF pull up program in time for the next deload in 6 weeks, so I look forward to start doing weighted chin ups in one of the full body programs. They all look great to me and will surely keep me glued to 5/3/1 for years to come.

Conditioning:

• I followed tactical barbell's Black Protocol. I did some sort of fast running/hill sprints on one day, a circuit on the other day, and a steady state run on the weekends. Nothing fancy. Not much to note here, since Black Protocol is a cookie cutter maintenance program for every day life.

Aesthetics:

• I am so surprised by the progress. I wasn't in a surplus (I think, since I don't count calories), yet my legs are significantly bigger (28 inches, +1 inch). My upper back grew without me noticing, until a gym bro one day said I looked yoked. Shoulders too.

I'm overall very pleased with the program, since the FSL supplemental work meant I could manipulate the volume as I pleased. My gf can't stop touching my traps and behaves like a beaver around my so-called tree trunks. Me happy. (I also have the anecdotal belief that low bar squats assist in building the upper back, but whatever)

Other notes:

• squat first, bench second. Strict press first, deadlift second. Squats warm me up for bench without killing me. By the time I hit my top set, I am fully recovered. Deadlifts just suck the life out of me, so they come at the end of my B cluster.

• 90% of my sessions were done in a fasted state. I started doing this a couple of weeks before starting the program. My gym is less crowded only in the mornings, and I don't like throwing up, so this was a necessity. I noticed no difference in strength, but I did notice a decrease of my levels of conditioning (mostly during supersets)

• do not skip jumps and med ball throws. They prime you for heavy lifting. Ever felt groggy and tired because of sleep deprivation? 10 box jumps will fix that and fire you up to get under the bar.

• low bar and heavy deadlifts don't go well together for me. I had a constant lower back fatigue. High bar fixed the problem in a week, and I was surprised by the fact that I felt much stronger with it (my last high bar squat was 80kg).

• hit the posterior chain with less fatiguing options. Back extensions are underrated, and good mornings are neglected (did I say I love good mornings yet?)

• perfect blend of intensity and volume for pressing movements. I'm actually scared of running a traditional, 3 week long 5/3/1 program for this reason. The momentum just feeds into each of the two lifts.

• most sessions took me around 70 minutes all things included.

Plans for the future:

• run 6 more weeks of BPS. I am tempted to do Rhode's 5x5/3/1 for the main lifts, since this brings back AMRAPS on 3s and 1s days. However, overall tonnage is less than 5s pro and 5x5 FSL.

• cut some fat for the next 3 months, mostly while staying at maintenance (or slightly above) and running Hal Higdon's base building program for novice runners. This will ensure a proper caloric deficit, and is in the spirit of Beginner Prep School.

• start BJJ 2 times a week since that's the trend now.

• run the full body programs in Forever until I reach the desired body fat percentage, then move into TB basebuilding and finally a long bulking season with Beefcake, Building the Monolith and Super Squats + Krypteia to slim down. That should cover me until June 2026, since I plan to travel a lot in the meantime.

Final observation:

• building the base is the most important thing. People desperately try to rep their singles and triples, but you only get to do that if you enlarge your athletic base. 5/3/1 is the perfect program for that. I don't care about my maxes, I care about getting my squat to the point where 140kg is my working weight and I can build muscle with that. I care about pressing a lot of weight overhead for reps. Strength is not built or trained, it is expressed: you do that by building more meat and to do so you need an intelligent program with submaximal stuff.

Wow, this was long. Thanks for reading. What are your experiences?

Edited for typos

## 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/)

Basically, I have 2 "buffer" weeks to fill between leader and anchor cycles, and I'm trying to figure out the best thing to do in that time.

More info: My wife starting lifting a few months back and has jumped into 5/3/1 with me. She's currently on her second leader cycle. Due to the timing of when she started, I'm a bit ahead of her. I just finished my second leader cycle, and she still has 2 weeks left on hers.

I'd like us to start the anchor at the same time, as we're switching to a new template and I want to make sure I can help her out with it. So basically, I need something to do for 2 weeks while she finishes up. Would love to keep it kind of "5/3/1 style", though I recognize it's not enough time for a full cycle of anything and I'm willing to be flexible.

I was thinking I could do something that goes for 2 weeks, or pick a 1 week things and do it twice.

Any ideas?

For reference, I've been doing 5/3/1 for two years. I'm in my mid-30s, 5'11", and oscillate between 165 and 180 lbs depending on cut/bulk cycles. I think I am considered beginner/intermediate.

Rhodes 5x5/3/1 Leader

One thing bout 5/3/1 that I've come to dislike is that you rarely spend much time with your heaviest weights. Most of the popular templates (BBB, BBS, FSL5x5) you only do 5 reps at your max weight on any given day. For me, that has translated into a certain sense of discomfort lifting heavier weights, especially on bench press With Rhodes 5x5/3/1, you do at least 11 (2 sets of 5 and an AMRAP set). This is super fun.

The tradeoff is that you use an 80% TM, so the max weight for the day is more like your second set weight if you were using a higher TM percentage. Also, adjusting downward from a higher TM percentage is a little tricky. I'm pretty sure I underestimated what my 80% TM was when I came down from an 95% TM because my first leader was way too easy. I got more than 10 reps on the AMRAP set on everything except squat. The book always says when in doubt, go lighter, but I might recommend for this one that you round up when bringing the TM down. I think you should aim for a TM that gets you between 5 and 10 reps in the AMRAP on that first week.

5x5/3/1 Anchor

Rhodes is only ever a leader, so you have to use the 5x5/3/1 anchor. This is a little less fun and kind of easy. Again, my TM was probably a little too low, but it still felt underwhelming. I would rate it as slightly less difficult than SSL 5x5. The weirdest part of it is that you don't have a heavy 3rd set then supplemental, or any AMRAPS. You just have two main sets and then 5 "5x5/3/1" sets which are your heaviest of the day, but you only do 3, 5, or 2 reps (depending on the week). The result is that on the heaviest week of the cycle, you only hit your heaviest weight for 5 sets of 2, which is not difficult.

Another point to mention is that the main work for both leader and anchor here ask for 50-100 reps push/pull/core, rather than 25-50. And the main work is pretty quick. So this was really good for pushing assistance work.

Nutrition-wise, I did this on a slow bulk (0.5 lb/week). Given that you do hit higher weights but don't have a lot of total volume, and that I felt it was a little on the easy side, I feel like it might be a good choice for a cut, but wouldn't know at this point.

I would normally post my before and after TM test results, but on this one I think it's a bit of an apples-to-oranges comparison because I think I lowered my TM too much. My Estimated 1RM was either the same or 3-5 lbs higher on my after TM test than my before TM test for all the main lifts. Also, I got 5 reps for all lifts on my after TM test, so I just stopped at 5 instead of trying for more (this is what the books says to do because if you get 5 you can add 5/10 lbs to your TM for your next cycle). BUT! I got 5 reps on my TM Test! I usually don't do that, especially not on bench. AND! I felt much more comfortable lifting my TM set on the TM test than I ever have before, and that was really the main goal in picking this template.

So, overall I think this is a pretty effective template for a beginner/intermediate trying to get more comfortable at higher weights. It's also just really fun to do two sets of your top weight, then do one more for AMRAP.

Continuing on the theme of 80%TM and AMRAP sets, my next template is going to be Five and Dime. I loved 1000% Awesome and Five and Dime seems to combine my favorite ideas from that with Rhodes (heavy AMRAP sets and supplemental work from a different lift).