• Skip to main content
  • Skip to primary sidebar

Strength Training Programs for Beginners to Elite Athletes

Strength Training Blog

  • Show Search
  • Merch Store
    • Knee Sleeves
    • Powerlifting Belt
    • HP Handbook
    • Bodyweight Training Program
  • Front Squat Harness
  • Blog
    • HOW TO AND WHY
    • NEWS
    • WEIGHT LOSS
    • TRAINING ARTICLES
    • TRAINING PROGRAMS
    • FRONT SQUAT HARNESS TRAINING
    • GS VIDEOS
    • INTERVIEWS
    • WORKOUT OF THE WEEK
  • GS Gym
    • JOIN THE GYM
  • About Us
    • Contact Us
    • Front Squat Harness World Record Board
    • Getstrength Our Heritage
    • Our Client List
    • GS TV
    • Photo Gallery
    • Getstrength Community Forum ( Archives )
Hide Search
You are here: Home / Replies / Re: 5/3/1

Re: 5/3/1

Home › Forums › Getstrength Community Forum – Strength and Conditioning Training Archives › Question and Answers › Rugby & Rugby league › 5/3/1 › Re: 5/3/1

August 10, 2009 at 7:42 am #25271
callummahoney
Guest

Just thought I’d throw my 2 cents in.

Within about 10 weeks ago I started a 6 week cycle of 5/3/1.

It looked like this.

Monday- Lower Body- Squats 5/3/1 (maybe accessory work depending on how fried lower back was)

Thursday- Upper Body- Bench 5/3/1, rows delts upperback etc

I did it for 6 weeks, 5/3/1 then added 5kg to each of the working weights 5/3/1. (no deload week as per book being in gym only 2x per week)

Before I started my ALL TIME best squat was 210kg, but my max at the time was probably closer to 200kg. Therefore all working sets were based on 180kg.

After 6 weeks I hit my 1 rep on squat, then went on to work up to a max. I hit an easy 227.5kg (500lbs). So the book well worth the $25.

The only con. I was wearing a lever belt and it was a bit tight. When you get 10 reps with a weight you should be hitting 1-3 times and are wearing a tight belt, it is very uncomfortable. The next time I run 5/3/1, no belt.

Primary Sidebar

FRONT SQUAT HARNESS

  • Merch Store
    • Knee Sleeves
    • Powerlifting Belt
    • HP Handbook
    • Bodyweight Training Program
  • Front Squat Harness
  • Blog
    • HOW TO AND WHY
    • NEWS
    • WEIGHT LOSS
    • TRAINING ARTICLES
    • TRAINING PROGRAMS
    • FRONT SQUAT HARNESS TRAINING
    • GS VIDEOS
    • INTERVIEWS
    • WORKOUT OF THE WEEK
  • GS Gym
    • JOIN THE GYM
  • About Us
    • Contact Us
    • Front Squat Harness World Record Board
    • Getstrength Our Heritage
    • Our Client List
    • GS TV
    • Photo Gallery
    • Getstrength Community Forum ( Archives )

Search

High Performance Handbook

Getstrength.com is a participant in the Amazon Services Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

  • What do I need? Weightlifting Belt or Powerlifting Belt
  • How to use Knee Sleeves
  • What Squat Shoes should I wear?
  • How to use Knee Wraps
  • How to use Lifting Straps
  • What Deadlifting Shoes Should I Wear and Why?
  • How to Measure the Resistance of Strength Bands
  • Wrist Wraps – What is a thumb loop?
  • What is the difference between the normal standard Wrist Wraps and the new GS Power Wraps?
  • What Squat Shoes should I wear?
  • Why you need Weightlifting Shoes!

Copyright © 2025 · Outfitter Pro on Genesis Framework · WordPress · Log in