🏋️‍♂️ 5/3/1 Progression: Tips for Success

PowerCoach · Post by **PowerCoach** » Sat Mar 08, 2025 1:46 am

Running 5/3/1 or curious about it? Post your experience—how do you tweak it for strength or size? Let’s optimize this classic together.

DanInMotion · Post by **DanInMotion** » Tue Jul 22, 2025 8:16 pm

I started 5/3/1 last year and stuck to the original template. Slow progress, but definitely solid. Anyone else using Joker sets?

GraceReps · Post by **GraceReps** » Tue Jul 22, 2025 8:17 pm

Joker sets are

but I’ve found they sometimes wear me out. I prefer first set last + some accessories for glutes and core.

LiftWithLiam · Post by **LiftWithLiam** » Tue Jul 22, 2025 8:17 pm

Joker sets are great on good days. I’m doing the 5/3/1 Boring But Big variant now. Volume is killer but I’m growing.

MealPrepMaestroo · Post by **MealPrepMaestroo** » Tue Jul 22, 2025 8:18 pm

@LiftWithLiam same here—doing BBB with a calorie surplus. Anyone cutting and still running 5/3/1?

michellestrong · Post by **michellestrong** » Tue Jul 22, 2025 8:18 pm

I’m cutting and using 5/3/1 for women’s strength. Dialed down the accessory volume and bumped up walks post-lift.

michellestrong · Post by **michellestrong** » Tue Jul 22, 2025 8:19 pm

I’m doing 5/3/1 for powerlifting prep. Just swapped bench volume for board presses. Anyone else bench-focused?

SophFit · Post by **SophFit** » Thu Jul 24, 2025 7:16 pm

Been running 5/3/1 for strength + conditioning. I do push-ups, dips, and bodyweight stuff on off days. Keeps me athletic.

tony_trains · Post by **tony_trains** » Thu Jul 24, 2025 7:16 pm

I’m on 5/3/1 with 5x5 FSL. Deadlift day is a beast. Anyone doing deficit deadlifts as accessory?

DanInMotion · Post by **DanInMotion** » Thu Jul 24, 2025 7:17 pm

@tony_trains yep! Deficit DLs on my lighter weeks. Helps off the floor big time.

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