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Currently doing 5/3/1 on Keto. My strength gains go up weekly and I haven't felt any lack of energy in the gym as long as I keep up on my macros. Also, if you have an Android phone, I can't recommend this app enough for 5/3/1.
I'm making good progress still. Hopefully at the end of the month, I'll find out I can bulk. Then it's game on.
I'm running plain ol' Wendler. I think the book is Beyond 5/3/1 and came out in '11. I use this app that someone in this sub turned me on to: https://play.google.com/store/apps/details?id=com.vandersw.wenderlogbook&hl=en
Read up on 5/3/1. Basically the first week, you go for sets of five on bench, OHP, dead, squat (a diff day for each compound lift, ideally). The second, you're shooting for sets of three at higher weight. I'll kick off week three tomorrow, but it seems like that's when you shoot for setting new 1 rep maxes. Your heaviest set isn't for five or three, though, it's for AMRAP, so you always have a chance to set a volume PR (through the AMRAP set) or a weight PR (through joker sets).
You deload the fourth week, and start again with percentages of your new max the week after that.
I'm actually looking to move to 5/3/1 after a year of SL5x5.
There are a few apps on Android that do 5/3/1. I found Wendler 5/3/1 to run quite slow on my Nexus 6. I am kind of settling on Five3One, as it's fast, simple, and supports "boring but but big".
but... I was curious if you tried any other ones and found them to be good.
I think you're using "Wendler 5/3/1". Do you find it slow?
I started with a Basic 5/3/1 with BBB assistance from my Wendler app >!inb4: I know there is no official 531 app!<
I then added some additional assistance work a couple of cycles in that someone off handedly mentioned they did and some of my own (hip thrusts and dumbbell curls because I didn't think I was hitting either much).
Looking back, I've definitely made good progress on most of my lifts, and I've also changed the weights of apps assistance sets of the main 4 to be heavier and try and push my progress.
But I'm doing all this solo and wanted some opinions if I'm doing anything pointlessly, or anything is being missed?
Baixa esse aplicativo e testa pra ver como vai ficar sua primeira e última semana.
Faz com halteres mesmo e leg press. Quando as repetições baixarem e o peso subir demais tipo abaixo de 6 repetições. Reinicia o programa em vez de ir até o fim. Testar o 1 rep Max é dispensável pra quem não quer fazer treino de força.
No fim vira um treino de hipertrofia.
I really like this for 531 - https://play.google.com/store/apps/details?id=com.vandersw.wenderlogbook&hl=en_GB
Like you I moved from stronglifts to fitnotes but quickly realised I actually wanted something I didn't have to think about and this def fits the bill
Don't mean to be presumptuous because you didn't ask for it but if you are looking for path/guide for programming, this is what I have done and the results have been crazy good. Diet wise I have tried to eat as clean as possible (whole and unprocessed, limit sugar and bullshit) and get plenty of protein (150-200g minimum per day). Once the weight got really heavy (for me) I started doing stretches/mobility every day at lunch for 10-15 minutes and using a weight belt on the heavier sets of the major compound lifts (Inzer Forever Lever Belt).
<first 1-2 years>
Program: Starting Strength
Coach: Alan Thrall https://www.youtube.com/user/athrall7
By the time you get through all that you'll know enough on where to go next.
(1) Get a full medical checkup.
(2) If that clears, switch your program up. I recommend
(1) May want to deload and do SL for another 4-6 months and then transition to 5/3/1.
(2) Program: 5/3/1
5/3/1 for a Beginner https://jimwendler.com/blogs/jimwendler-com/101065094-5-3-1-for-a-beginner