Wendler BBB 5/3/1 workout progression

[Eagle]

With those training maxes I would strongly recommend switching to a linear progression style program for just a little while, then going back to 5/3/1 once that stalls.

5/3/1 is a great program, but the progression is really slow for newer lifters who have the potential to make really rapid gains for the first 3-4 months or so. Until you reach a certain point, it's very easy to add weight to your lifts every single workout. Programs like Starting Strength or 5x5 can take the average male from a 135 back squat to 275-315 or more pretty reliably in 12-16 weeks (genetics, determination, willingness to gain bodyweight, etc. will play a role).

Once you can no longer add 5lbs to the bar each workout, switching to more a more complex loading scheme like 5/3/1 is a great way to keep making progress, albeit a little slower.

I agree with this. 5/3/1 is great once you've plateaued on something like starting strength 5x5. If you are a true new lifter, you should be able to progress well on 5x5, establish new maxes for a few months, and then transition to 5/3/1.

 

[CjMelendrez]

is there a plan builder similar to https://blackironbeast.com/5/3/1/calculator that is easy to set up? I'm pretty terrible at creating workout plans on my own

 

[BBob]

is there a plan builder similar to https://blackironbeast.com/5/3/1/calculator that is easy to set up? I'm pretty terrible at creating workout plans on my own

I’ve used BIB for a long time. Didn’t need to use anything else since it’s pretty straightforward. There are a bunch of phone apps but I liked BIB more I think because you can easily change up the program and accessory lifts. It takes a little messing with the print formatting to get it to print in an easy to use size but once you figure that out you’re good to go. I printed it and put it in a binder. Checked things off as I did them and added notes as I went.

 

[SkeeterMcgiblet]

Really just pick a lane that sounds fun & engaging and bang weights with a high level of effort consistently and good things will happen.

Myself and a lot of the other guys are probably pretty deep into the lifting game where things get more nuanced but in the beginning don't try to let your brain outwork your body when it comes to training. Just make sure you try to follow the "do more than last time" principle of linear progression.

"The worst program applied with enthusiasm will out perform the best program applied timidly" - (paraphrasing) John Welbourn, NFL vet and Power Athlete training founder... and hunter

I would also encourage high levels of bodybuilding accessory work and make adding muscle mass a priority. A bigger muscle is a stronger muscle and creates body armor against injuries and is better for life in general.

For the Starting Strength Fans:
"Strong people are harder to kill than weak people and more useful in general" - Mark Rippetoe

 

[Poser]

With those training maxes I would strongly recommend switching to a linear progression style program for just a little while, then going back to 5/3/1 once that stalls.

5/3/1 is a great program, but the progression is really slow for newer lifters who have the potential to make really rapid gains for the first 3-4 months or so. Until you reach a certain point, it's very easy to add weight to your lifts every single workout. Programs like Starting Strength or 5x5 can take the average male from a 135 back squat to 275-315 or more pretty reliably in 12-16 weeks (genetics, determination, willingness to gain bodyweight, etc. will play a role).

Once you can no longer add 5lbs to the bar each workout, switching to more a more complex loading scheme like 5/3/1 is a great way to keep making progress, albeit a little slower.

That was my first thought as well. OP would get a lot out of Linear Progression. Of course, he did mention an extremely active lifestyle which, unless you pull back the reigns on that while running LP, you can grind yourself to dust so the comparatively moderate progression of 531 might work as well if he doesn't want to make any lifestyle adjustments.

 

[CaliWoodsman]

As a relative novice as well, I chose 5/3/1 BBB over Starting Strength or 5x5 as the slower pace suited me better. I’ve tried SS and 5x5 in the past but at this point I’m not in a hurry to get as strong as possible as fast as possible. In my late 30s I’m trying to find something sustainable with low injury risk that I can continue for years. So far so good.

I’m finding more opportunity to work on form and mobility with 5/3/1 while still making gains in strength.

 

[CjMelendrez]

As a relative novice as well, I chose 5/3/1 BBB over Starting Strength or 5x5 as the slower pace suited me better. I’ve tried SS and 5x5 in the past but at this point I’m not in a hurry to get as strong as possible as fast as possible. In my late 30s I’m trying to find something sustainable with low injury risk that I can continue for years. So far so good.

I’m finding more opportunity to work on form and mobility with 5/3/1 while still making gains in strength.

Frankly this is the approach I'm settling with as well. I am 32 and don't want to get hurt, just move my ass better in the mountains and still be able to do other hobbies without being broken. Glad I'm not the only one!

 

[mtwarden]

You've already started 5/3/1 and seem to enjoy it; just stick with it IMHO. The progression might be slower, but as long as you're progressing and maintaining good form..........

 

[CaliWoodsman]

Sustainable trajectory > Temporary velocity

 

[LostArra]

Starting light with training loads based off of the "Training Max" instead of a "max max" is part of what makes Wendler's 5 3 1 productive in the long term.

Could you define Training Max vs Max Max vs 1RM?

It is my understanding that most folks have no business even attempting a true 1 rep max lift.

 

[S.Clancy]

Could you define Training Max vs Max Max vs 1RM?

It is my understanding that most folks have no business even attempting a true 1 rep max lift.

Training Max- a lift you can hit that day. I like to use a weight I know I could do for 2 that day.

Max Max- you train to lift this weight, at least for several weeks to a couple months.

1RM- This a concerted effort over a long period of time, usually associated with competition. A true 1RM feels impossible and generally feels like death while doing it, especially a squat. I've prob done less than 5 true 1RMs in my life, lifting close to 20 yrs non-competetively. 1RMs also are extremely injury prone. Unless you are competing, there is no point, IMO.

To the OP, unless those lifts are in kilos, or you are really small, you will make gains on linear progression for a long time, the better part of a yr would be my guess.

 

[Hoodie]

As far as steady progression, that's certainly a good goal for folks who are doing other physical activity besides lifting. The below is just playing devil's advocate, and there's absolutely nothing wrong with running 5/3/1 for a long time. You can absolutely get strong that way.

However:

I'd still probably recommend a linear progression style program for a while. The way to avoid frying yourself or getting hurt in that scenario would be to not attempt to take the program to the point where you miss a rep on a set of 5. You could just get some easy progress and quit the linear progression program well before your progress would actually stall. You aren't more likely to get hurt squatting 145x5 on Wednesday after squatting 140x5 on Monday than you are doing an AMRAP with 95% of your training max. If anything the potential is probably greater for injury for newer lifters with higher rep sets, where form breakdown is more likely.

On a linear progression style program you'd be squatting 225x5 in about 7 weeks. This is a very safe, attainable, realistic goal for the vast majority of young athletic males (32 ain't old). On 5/3/1 your training max will be 225x1 in 7 months. It's a loading scheme designed for lifters who have to make progress that slowly because the easy gains are in the distant past for them.

The reality that I've seen with most folks who start on 5/3/1 is that with the layoffs and unplanned deloads that life tends to throw in, they end up lifting weights 2 years into training they could've safely and easily lifted in 2 months. And I'd agree with the idea that newer lifters really shouldn't be attempting a heavy single to establish a training max.

Newer lifters also don't need deloads and certainly not one every 3 weeks.