What's /fit/'s official favorite 5/3/1 template?

>>42777058
do a better program

>>42777063

>the 5/3/1 is a bad routine meme

Every other routine is too rigid.

5/3/1 is good because of how flexible it is

>>42777079
So you're saying it's not a program, right? I agree. It sucks.

>>42777058
Eh, gotta make it yours, there isn't really a single optimal one.
The challenges are fucking awesome tho. Building the Monolith cracked all my plateaus.

>>42777103

5/3/1 is more of a routine

it is a way of life

>>42777058
lol

-5/3/1 Sets with AMRAP
-Joker Sets
-First Set Last 3-5 Sets of 3 to 5
-BBB for the antagonistic Movement
-2-3 more Assistance Exercises

>>42777120

What's so funny you little slug

>>42777135
I summarize: Do something different than 5/3/1 but still call it so.

Nsuns 531

>>42777058
The one where you run a different routine.

>>42777058
I'm doing 5/3/1 now, am I wasting my time? whats so bad about it?

>>42777241
Actually its this: do the things that Wendler lays out in Beyond 5/3/1

>>42777283
You can critically think about this yourself.
Are you making progress? If yes then don't worry, if not then change
Are you making the most efficient progress? maybe not but you might not on another program either

>>42777318
Okay thanks, I guess I panicked when I saw everyone shitting on it, but I am making progress so I won't worry

Why does fit hate 531 all of a sudden lol

i don't think there's anything that wrong with 5/3/1 as long as it's not the old barebones version

the new one with joker sets and more importantly FSL is fine, if you like single lift a day focus also look into Juggernaut Method or GZCL

>>42777241

Joker sets and all that is like a standard part of 531

>>42777412
But it's completely autoregulated which sucks for anyone but strong willed advanced lifters.

>>42777408
+1 for gzcl

>>42777429

Gzcl just seems overly complicated with all the t1 t2 etc

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Jim is /ourguy/

Monolith version

>>42777505

Is that three days per week

>>42777442
Sry if a program that requires an IQ of >85 excludes you from doing it.

I like the look of the sst template

>>42777442
I think there is a spreadsheet on plebbit you can plug your numbers into and it calculates it for you

>>42777552

I just like to do whatever I want for assistance and not have to follow a spreadsheet to the letter

>>42777545
That's the one

>>42777079
>5/3/1 is the only routine that's flexible
Ok.

>>42777058
I'm doing twice a week S/B and DL/B and it's going pretty well. Squat and bench I hit the top set then four or five FSL squat sets and SSL bench sets. Deadlift I just work up to the prescribed reps then if I feel good add ten pounds and repeat, one FSL usually with a variant. Second bench day is just like a 5x5 extra volume sesh, that's changed over time.

Accessories are hypers, rows, sometimes front squats or SSB squats on deadlift day.

>>42777579
Sounds pretty much like gzcl to me.

I have used it on my upper/lower and now fullbody routine.

Already got 1/2/3/4 for reps at 80 kg BW.

>>42777256
I started this 6 weeks ago. Decided pretty quickly to cut some of the volume because I didn't feel like so many sets of bench or deadlift were being productive. Still making steady gains and enjoying the program a lot

>>42777150

try calling me slug to my face

>>42778616

I will pick you up and OHP you for a SOLID set of 10 son

How come nobody has scanned 5/3/1 Forever yet?

>>42777135
Wendler is against Joker sets now.

>>42778780
source?

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Beyond 5/3/1 with BBB

Simple yet not mundane. Good mix between lifting heavy and volume.

>>42777135
Can someone explain what First Set Last is? I always see it with 5/3/1 but never quite understood

>>42779827
Read the book like you're supposed to.

>>42779853
Nice try Jim, but I wasn't asking you

>>42779827
>>42779867
On any given day there will be two sets before the AMRAP set. First Set Last means you take the weight from the first set and use that for back-off sets after the AMRAP set. Shoot for 3-5 sets of 5-8 reps.
It's really just back-off sets. I like how they automatically sneak up in weight as the weeks go by though. So even if you fail to hit a rep PR, you'll still be pushing the tonnage a bit.

>>42779904
Thank you so much! Explains a lot now, thanks again friendo

>>42777058
/fit/'s favorite is 531BBB, but the best is n-suns

>>42780691
>n-suns

Where you update your max each week and do like 9 sets or something?

>>42777063

this

>>42777058
5/3/1 Forever where is it?

>>42780737

Get out pls

5/3/1 isn't a 'routine' it is a method on how to work your sets. Fuck all of you are so stupid

>>42781619

I think people here think you literally just do 3x5,3x3 and 531 then call it a day

>>42777063

>do madcow
>/fit/ says madcow sucks
>do texas method
>/fit/ says texas method sucks
>do 5/3/1
>/fit/ says 5/3/1 sucks
>no one ever suggests an alternative

>>42781741

Best option is just to not go to the gym

>>42781636
>tfw people totally ignore the conditioning/assistance work
>lol guise there's not enough volume!
As if you couldn't add volume on your own if you felt like what you did wasn't enough.

what tthe frig is the bridge?

>>42777058
>Stiff legged diddlies on squat day
>Close grip bench in OHP day
>Front squats on Diddledee day
>Incline bench on bench day
>HIIT on cardio bikes on squat and bench day
>Giant sets with bb rows on bench
>Weighted Chin ups on OHP
>lateral raises, chin ups, and push ups ever upper body day
>start with FSL and 4x10BBB
>Cycle with joker sets every 12 weeks
>deload with actual max weights (no tm)
>rear delt and mobility work after every workout
>drink own piss

>>42781741
>getting serious advice from a meme board
just pick one and do it

>>42777109
This nigga gets it

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>>42777058

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>Not doing GZCL
Enjoy being weak and ugly

>>42782216

Take a break lid

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>>42782210
correct

>>42780691
>nSuns
Maybe if you're a DYEL that wants to feel good about lifting alot.
It's shit cause it has close to no pulling, too high volume on some lifts ( diddly/squats), no progression, you'll just crash hard if you run this meme of a routine that is litterally 5/3/1 Spinal tap for the T1 thrown with Sheiko for the T2.

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>>42777058

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Can I make it to 1/2/3/4 in at least 7 months on nSuns' 5/3/1 if I'm starting from (lbs 3x5 dl 1x5) 110/165/235/295?

>>42783150
you will probably get close or make it there depending on how long you've been lifting & nutrition/sleep

>>42783150
Is that 1pl8 OHP, 2 Bench, 3 Squat, and 4 diddlies?

>>42783177
Good to hear!

Been losing weight for the past 8 months while lifting and I've just started a surplus of 300 calories with getting at least 8 hours of sleep a night. Considering bringing that surplus to 400 or maybe 500 though.

>>42783320
Yee

>>42777397
the offical routine of /r/fitness is now a 531 variation

>>42777505
There's so many fucking reps there! 100-200 reps for dips? Like what the fuck?

>>42782235
say what you want, but i hit 1/2/3 with it. agree with the lack of pulling, then again he says to customize it according to your needs mate.

one of the best routines i did, thats for sure.

>>42784131
It's a program you do once to challenge yourself / break a plateau. Humans need not apply.

>>42777303
But if you go beyond something, you are no longer at that thing.

>>42781741
Non-meme answer is jacked and tan 2.0

>>42782226
That wasnt even me. It's gathered momentum.

>>42781818
This one gets it