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Download the 5 best mobile-friendly spreadsheets for N-Suns programs, including 4 and 5 day, CAP3, and linear progression variations. Beyond 5/3/1 (2013) 5/3/1 Forever (2017) Now let’s get into the program spreadsheets! 1 Advanced NSuns Program Spreadsheet.
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EDIT: I'm not sure why everyone is criticizing my training or diet, I'm simply offering this as a reference and data point. See the variations I ran, see results. 12 months no bull shit.
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Below I will outline why 5/3/1 is not ideal for someone that can regularly get into a gym and recover. I actually ran the program straight through as outlined in the books (unlike this guy who ran Smolov in the middle of it).
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| Before | After 1 cycle | 5 cycles | 7 cycles | 12 cycles | |
|---|---|---|---|---|---|
| Weight | 180 | 175 | 190 | 180 | 185 |
| Dead | 425 | 455 | 455 | ||
| Squat | 285 | 300 | 325 | ||
| Bench | 255 | (Injured) | - | - | - |
| OHP | 140 | 155 | - | ||
| Weighted Chin | 125 | 160 | 165 | ||
| Weighted Dip | 155 | 180 | - |
(A dash at month 12 means unable to replicate aka got weaker)
Cycles 1-3: Triumvirate
Cycles 4-10: Jokers + FSL, Simplest Strength Template
Cycles 11-12: BBB 6 week challenge
Cycles 13-15: Only the Weighted Chin and Dip progression
First 3 cycles of Triumvirate: Dead --> RDL and Front Squat; Bench --> DB Bench and Row; Squat --> Band Squat and Hip Thrust; OHP --> BW Dips and Chins. Deloaded every three weeks.
Injured my shoulder after first cycle, stopped benching.
Next 7 cycles, I began Simplest Strength Template for assistance work. This just adds a progression for the assistance lifts similar to the main lifts, but essentially utilizing 10/8/5 instead of 5/3/1 with front squats, SLDLs, Incline Bench, and Close Grip Bench. Because of my hurt shoulder I swapped Bench for Weighted Dips and Chins. I avoided flat bench for the next 1.5 years. After reading BEYOND 5/3/1, I incorporated Jokers and FSL per Wendler’s recommendation, and because these days only had the main lift and one assistance lift. I started deloading every 7 weeks (2 cycles) instead of every cycle as per Beyond 5/3/1. I still did BW pull ups and face pulls between pressing movements.
Next two cycles I decided to see what Boring But Big was all about. The challenge and progression was laid out at the end of Beyond for this 6 week version. I even did this for weighted chins/dips starting with BW and adding up to +20/+45 lbs for chins/dips.
I did 3 more cycles with the chin/dip progression only since I hadn’t started that until cycle 4 when I stopped benching. This way I have 12 months of data for each lift, for science.
Cabela wii 2011 hunt download torrent wii dangerous game. Before this I had been weight training consistently for 5 years. Started with bro splits, various 5x5s, then some self programming which worked pretty well. I am also a recreational field athlete, meaning I'm doing some kind of conditioning/drills/sprinting 2-3x a week.
I would not recommend this to anyone that doesn’t just want to maintain or isn’t strapped for time. It just simply isn't enough work over a longer period of time. I believe the volume is appropriate for Deadlift only, which resulted in rep strength jumping significantly. However this stopped working for both rep strength and 1RM after 6 months. The same thing happened with weighted dips and chins. Progress was phenomenal for Weighted Chins for about 6 months, but then I could no longer match my AMRAMP sets.
You’ll notice I had two short (unintentional) weight cuts; one after the summer holiday and one after the winter holiday. Then slowly gained weight from there. I eat very clean, but eat intuitively without counting calories.
Around a year has elapsed since completing this program, and I have made similar progress with a 3 months of a Texas Method variant as I had in 12 months of 5/3/1. I just wouldn't do it unless you're an in-season athlete, doing 3-5 intense WoDs a week, or are super strapped for time.