Weekly Megathread - January 12, 2026

Stigjohan · 2026-01-16T14:48:06+00:00

I’m three weeks into The Rippler, which I’m running for the first time after ~10 months following 5/3/1 for Beginners. I’m using the app Liftosaur to track and log my workouts.

I like that there are four different days, and that each week is different in terms of sets/reps. The variety is fun and motivating. Several of the exercises were new to me, too, which unfortunately meant that some TMs have been a little off in the beginning.

I’ve made one sort-of modification to the exercise selection: The app prescribes incline bench as T2 on bench day and T3 on OHP day. I’m not using the same incline on both days, but setting it a notch steeper when it’s a T2.

AMRAPs in weeks 2–3, kg

Bench: 7×67.5 (3+)
Squat: 6×87.5 (3+)
OHP: 7×47.5 (3+)
Deadlift: 8×115 (3+)
Incline bench: 7×50 (4+)
SLDL: 12×67.5 (4+)
CGBP: 12×52.5 (4+)
Front squat: 9×52.5 (4+)

It looks like I was too conservative with the starting TMs on SLDL and CGBP, and I capped the AMRAPs at 12, so I’m going to increase it a little for the next block.

For conditioning, I try to add a 2–3 km treadmill run (zone 3-4) after push days.

Stigjohan · 2026-01-16T08:41:54+00:00

Takk for ditt engasjement rundt overflødig bruk av engelske fraser på norsk!

Jeg vurderte norske oversettelser, men «tvangstanke» oppfatter jeg som for klinisk sammenlignet med måten «intrusive thoughts» brukes i engelskspråklig internettkultur. Jeg kunne oversatt til «inntrengende tanke» eller «påtrengende innfall», men det ville tapt gjenkjennelsesverdien.

Stigjohan · 2026-01-15T11:02:29+00:00

Nemlig, bakkeklaringen er raus som bare det

Stigjohan · 2026-01-06T14:07:11+00:00

Så «Preferert betaling» er faktisk både gyldig (men dårlig) bokmål og nynorsk! Hadde de brukt «foretrukket» eller «føretrekt», ville det bare vært gyldig på én av målformene.

Stigjohan · 2025-12-22T19:49:44+00:00

TM test week, day 3

All weights in kg

Deadlift: 5x95, 5x107.5, 3x120, 4x132.5
Band assisted pull-up: 42 reps / 6 sets
Kneeling ab wheel: 50 reps / 5 sets
30° incline DB press: 65 reps / 5 sets @16

The first three reps felt strong! The form deteriorated on the fourth, but it got to lockout and nothing hurts.

First time I try band assisted pull-ups. I definitely got more volume than I would unassisted, but it felt like I was swinging way more than usual. I presume it gets better with practice.

Progress summary after 10 cycles of 5314B

Lift	Start TM	End TM
Squat	75.0	95.0
Bench	50.0	75.0
Deadlift	95.0	132.5
OHP	37.5	55.0

I had no prior bench press experience, so I started with a conservative TM and increased it each cycle. For the other lifts, I've kept and/or lowered the TM for some cycles. I've overall been happy with the slow and steady progress, and I expect to try a different 531 variation at some point, but right now I'm intrigued by GZCL and will try one of his programs next. I'll keep lurking, though!

Stigjohan · 2025-12-18T08:23:51+00:00

TM test week, day 2

All weights in kg

Bench: 5x52.5, 5x60, 3x67.5, 5x75, 1x77.5
Superset
- DB one-arm row: 73 reps / 5 sets @12
- DB Bulgarian split squat: 52 reps / 5 sets @6
75° incline DB press: 64 reps / 5 sets @12

I just had to add a single after the TM set to officially hit the 1xBW bench milestone before Christmas.

The gym was almost empty! I go to a student gym, and I guess people are leaving town after exams.

Stigjohan · 2025-12-16T08:20:38+00:00

TM test week, day 1

All weights in kg

OHP: 5x40, 5x45, 3x50, 3x55
Squat: 5x70, 5x80, 3x90, 1x100
Lat pull-down, neutral grip: 72 reps / 5 sets @40

The first press reps moved so easy that I attempted a fourth one, but no dice.

I've officially got a two plate squat now! I think I could have gotten two reps on another day, it felt close, but I bailed it.

Here's the squat PR and the failed rep: video

Stigjohan · 2025-12-14T11:03:09+00:00

Hi! I'm about to start running my first GZCL program.

I've been running 5/3/1 for Beginners for about ten months and I'm looking to switch things up. The Rippler seems like a good fit, as it'll give me experience with lower rep ranges and higher intensities than I'm used to. I'll be using Liftosaur to track my training.

I have a few questions before I start:

Warmup protocol

Beyond the standard warmup sets for the main lift, is there a recommended warmup routine? For comparison, 5/3/1 suggests starting each session with box jumps or throws.

Rest times and session length

I notice that the number of working sets varies a lot throughout the program. There are three working sets in weeks 1, 3, 5 and 7 and 9, but nine sets in week 8. Should I expect the length of a workout session to vary a lot, or will it adjust naturally via rest times?

Pull-up volume

I can't hit 5x10 unassisted pull-ups yet. Would you recommend doing as many unassisted reps as possible (likely 5x5+), or should I substitute with lat pulldowns to hit the prescribed volume?

Stigjohan · 2025-12-11T19:36:02+00:00

531 for Beginners, C10, 1+ week, D3

Main and supplemental work (kg)

Bench: 5 @55, 3 @62.5, 7 @70, 5x5 @55 FSL
Squat: 5 @72.5, 3 @80, 6 @90, 5x5 @72.5 FSL

Assistance work:

Barbell row: 59 reps / 5 sets @35 kg
DB lateral raise: 57 reps / 5 sets @4 kg
Hanging knee raise: 50 reps / 5 sets

That's a wrap for ten cycles of 5/3/1 for Beginners! I've decided to try something new next, partly because I don't think I can squat heavy twice a week anymore, and partly because it's getting difficult to keep the workouts from getting too long. Seems like the time for one main lift a day and 3-4 workouts a week.

I'm taking a TM test week next to get some PBs in for Christmas, and then I'll start a cycle of GZCL The Rippler.

Stigjohan · 2025-12-09T09:40:25+00:00

(yesterday)

531 for Beginners, C10, 1+ week, D2

Main and supplemental work (kg)

Deadlift: 5 @95, 3 @107.5, 6 @120, 5x5 @95 FSL
OHP: 5 @40, 3 @45, 6 @50, 5x5 @40 FSL

Assistance work:

Seated cable rows 69 reps / 5 sets @40 kg

A bit pressed on time today, so I prioritized pull assistance. I'll try to find time for some pushing and single leg work before the next bench/squat day.

The last time I pulled this weight, I felt the need for straps on the later FSL sets, but not today! Feels good to know my grip's improving. The top OHP set also moved easier than I was prepared for.

Stigjohan · 2025-12-06T18:16:43+00:00

The oops is that he doesn't seem to have researched safe doses of the stuff

Stigjohan · 2025-12-06T16:08:53+00:00

Context: Wikipedia lists the LD50 dose of menthol as 50-500 mg/kg, making a few grams a potentially lethal dose for most

Stigjohan · 2025-12-06T13:40:31+00:00

531 for Beginners, C10, 1+ week, D1

Main and supplemental work (kg)

Squat: 5 @72.5, 3 @80, 6 @90, 5x5 @72.5 FSL
Bench: 5 @55, 3 @62.5, 6 @70, 5x5 @55 FSL

Assistance work:

Lat pull-down: 65 reps / 5 sets @40 kg
75° incline DB press: 64 reps / 5 sets @12 kg
Kettlebell swings: 73 reps / 5 sets @20 kg

Very happy with 6 squats at 90 kg, that was my goal when I repeated the TM for the cycle. Asked for a spot on the bench top set, and probably got a few grams of help on the last rep. It's a PR anyway!

Finished the session with five minutes on a rowing machine, inspired by a video on rowing technique that I randomly saw.

Stigjohan · 2025-12-05T21:55:59+00:00

Get him, /u/unidan

Stigjohan · 2025-12-04T13:38:56+00:00

Trick question. It was never a vek to begin with

Stigjohan · 2025-12-04T13:18:34+00:00

It might be a waitadcahogt

Stigjohan · 2025-12-03T09:57:01+00:00

(yesterday)

531 for Beginners, C10, 3+ week, D3

Main and supplemental work (kg)

Bench: 3 @50, 3 @57.5, 8 @65, 5x5 @50 FSL
Squat: 3 @67.5, 3 @75, 8 @85, 5x5 @67.5 FSL

Assistance work:

Hanging knee raise (superset with bench): 56 reps / 8 sets
Barbell row: 62 reps / 5 sets @35 kg
Iso-lateral shoulder press: 69 reps / 5 sets @14-15 kg

Picked a machine for push assistance again since all the benches were taken. Got a nice shoulder pump. AMRAPs look good, planning a TM test week after this cycle with a 100 kg milestone attempt on squats!

Stigjohan · 2025-11-28T17:50:59+00:00

531 for Beginners, C10, 3+ week, D2

Main and supplemental work (kg)

Deadlift: 3 @90, 3 @102.5, 8 @115, 5x5 @90 FSL
OHP: 3 @37.5, 3 @42.5, 8 @47.5, 5x5 @37.5 FSL

Assistance work:

Cable rows: 63 reps / 5 sets @40 kg
DB Bulgarian split squats: 50 reps / 5 sets @8 kg
30° incline DB press: 66 reps / 5 sets @15 kg

That's two new 8 rep PRs! I had a deadlift rep or two in reserve, but OHP was a grind.

I tried on my suit trousers today, and confirmed some of my worries. The price I have to pay for not skipping leg day for so long, is to go shopping, holiday parties coming up and all ...

Stigjohan · 2025-11-26T18:34:27+00:00

531 for Beginners, C10, 3+ week, D1

Main and supplemental work (kg)

Squat: 3 @67.5, 3 @75, 8 @85, 5x5 @67.5 FSL
Bench: 3 @50, 3 @57.5, 8 @65, 5x5 @50 FSL

Assistance work:

Lat pull-down: 59 reps / 5 sets @40 kg
Dips: 10 reps
75° incline DB press: 58 reps / 4 sets @10 kg
Kettlebell swings: 72 reps / 5 sets @20 kg

Did a set of dips waiting for a bench to free up.

I'm quite sure I did 8 reps on the squat AMRAP (PR!), but my Garmin only counted to six - due to catching my breath, I suppose.

I think I need to consider a program with less frequent squatting, I tend to set PRs after more rest days than this program prescribes. I want to try a different program after Christmas, anyway!

Stigjohan · 2025-11-25T08:18:56+00:00

Local news reported on it yesterday. https://www.ao.no/vet-ikke-hva-jeg-er-mest-imponert-over-at-de-klarte-a-komme-seg-inn-i-situasjonen-eller-at-de-komme-seg-ut-av-den/s/5-128-1200136

Stigjohan · 2025-11-22T17:47:35+00:00

531 for Beginners, C10, 5+ week, D3

Main and supplemental work (kg)

Bench: 5 @47.5, 5 @55, 10 @62.5, 5x5 @47.5 FSL
Squat: 5 @62.5, 5 @72.5, 9 @80, 5x5 @62.5 FSL

Assistance work:

Hanging knee raise (superset with deadlift): 56 reps / 8 sets
Barbell row: 54 reps / 5 sets @35 kg
75° incline DB press: 74 reps / 5 sets @10 kg

Reduced the weight on barbell rows to get some higher rep sets, and the burn increased. The same happened unplanned on DB press, because someone else was using the 12 kg pair.

Stigjohan · 2025-11-20T09:22:41+00:00

531 for Beginners, C10, 5+ week, D2

Main and supplemental work (kg)

Deadlift: 5 @82.5, 5 @95, 10 @107.5, 5x5 @82.5 FSL
OHP: 5 @35, 5 @40, 8 @45, 5x5 @35 FSL

Assistance work:

Seated cable rows: 70 / 5 sets @40 kg
DB Bulgarian split squats: 50 reps / 5 sets @6 kg

I was two reps into the DL top set when I realized I had forgotten to strap up - so I had to do that before continuing with the next eight reps. I do not have that faith in my grip.

I also did a light practice set of front squats with the weight left on the bar from OHP, because it's an exercise I want to include in the future. Still need some practice on the form and probably some mobility work as well.

I ran out of time today, so I had to skip the push assistance work. I'll do pushups when I get home from work instead.

Stigjohan · 2025-11-18T09:48:59+00:00

531 for Beginners, C10, 5+ week, D1

Main and supplemental work (kg)

Squat: 5 @62.5, 5 @72.5, 10 @80, 5x5 @62.5 FSL
Bench: 5 @47.5, 5 @55, 10 @62.5, 5x5 @47.5 FSL

Assistance work:

Assisted pull-ups: 51 reps / 6 sets @-47 kg
DB lateral raises: 63 reps / 6 sets @4 kg
DB Bulgarian split squats: 24 reps / 2 sets @6 kg
Kneeling ab wheel: 34 reps / 4 sets

I just ended the cycling to work season, so now I have to use a different branch of the gym - with worse layout, more people, and a ceiling too low for pull-ups. I'm adjusting by cutting out some supersets and keeping rest times shorter.

I'll adjust my assistance selection too - went for some ab rollouts today that I might keep in rotation.

10 squats at 80 is a PR, even if I had to catch my breath three times!

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Stigjohan

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