the evolution of our 5/3/1 program
To pull back the curtain a tiny bit, the way I have always designed the program is as a functional training program (meaning you'll do movements that look like real life) that orients around a progressive strength program. The strength portion of the training is the backbone and everything else supports that. I've found that this type of structure works well for busy people who don't have 3 hours a day to exercise but still want to develop a very well rounded form of fitness.
Back in May, I wanted to do something different with the strength progression so I decided to run 12 weeks of 5/3/1 (3 x 4 week blocks). 5/3/1 is a great progression because it starts out light, progresses slowly, and is inclusive of conditioning elements I think really matter. It's a nice balance of strength and hypertrophy and doesn't beat people up. You can read more about it on our first blog here.
This email is long, if you want the short version - scroll to the bottom and look for the TL;DR section.
Survey Says
As we entered the final 4 weeks of this programming structure, I found myself conflicted about what to do next. It was my plan to shift back into a linear progression or a Westside variation, but the feedback from 5/3/1 had been really positive. And what I know about 5/3/1 is that there are many variations of it and it can be done basically forever as long as you properly deload and re-establish training numbers from time to time.
So I did something I've never done before. I sent out.... a survey. Really I should have done this before now and I know that. I've actually been meaning to because writing a mass program sometimes feels like yelling into the void. I think it's good? I see people's results in the app and those look good. I see comments on facebook and get the odd email, but I never really feel like I know, you know? So this was the catalyst to me finally sending out that survey to our Tactic Fitness members.
Super helpful by the way, thank you to everyone who took the time to fill it out. One of the questions I asked was straight up:
"do you want to keep doing 5/3/1 or do something else?"
Resoundingly, confidently, unflinchingly, and almost unanimously the answer was "let's keep doing 5/3/1"! Followed in second place by "I don't care." But first and second place weren't close and I know that you folks who don't care actually do care that whatever you do works for your goals so I am rounding "I don't care" up to "let's keep doing 5/3/1" which means 5/3/1 wins by a landslide.
I am writing this email at 4:30 in the morning so if it's weird, blame the insomnia.
A Special Bird
Anyhoo, here's the thing about 5/3/1 - it is one of those rare programs that works really really well for beginners AND advanced athletes. It's a special bird. The slow progression and lower intensity makes it approachable and appropriate for new lifters and those same factors preserve longevity and longterm progress in more experienced lifters. There are lots of variations too that help it feel fresh and work to shift the focus of the program towards hypertrophy or power development. And it's flexible and forgiving enough to leave room for plenty of conditioning and assistance work which means you won't just get strong, you'll develop strength, flexibility, coordination, aerobic capacity, body awareness, power, and precision too. You will be a supple leopard!
What's Next?
So here's how I'm going to program 5/3/1 for the next 12-ish weeks:
Testing Week: July 27-Aug 1 - members will work up to a technically heavy set of 5 reps for the main lifts (back squat, bench press, deadlift, strict press). Accessory work will be low volume, conditioning will be moderate. The focus for this week is re-establishing training max numbers that will inform loading for the next cycles. This is a super valuable week to do! 5 rep max equates to roughly 85% of your 1 rep max, so this is THE number you will use as a training max. So if you are thinking of joining, join ahead of Monday 7/27 so you can take part. If you join after, that's ok - I always include RPE designation to help you get a sense of loading without having a tested training max. If you're new to lifting and feel funny about testing a heavy set of 5 reps, good! You should feel funny about that. We don't want anyone coming off the couch and into a max load test so we will have instructions for you to keep you safe and confident.
August 4th & Onward: 5/3/1 Widowmaker Engine - This will be our new 5/3/1 variation. It's a 12-week block that builds strength and your aerobic engine at the same time. You'll pick from back squat or front squat for your main set and then use the opposite lift as a weekly widowmaker. We will run a 5's PRO and work towards an AMRAP peak on week 4. FSL is out, SSL is in, and we will shift to Romanian Deadlifts and fresh pressing variations for drop back sets to shore up weak points. Jokers will show up late in the cycle to allow for strength expression. The conditioning is periodized around the lifting to grow a real aerobic base without impacting adaptation or recovery. So you will finish stronger, better conditioned, and with new training maxes to show for it!
What are all these words?!
There are a lot of weird words in this programming. It's my main beef with 5/3/1. It's like learning a language. Readability could definitely be improved! Here are the weird ones I just mentioned:
Widowmaker: 15-20 unbroken reps of a movement performed after the main set at 65-85% of training max depending on the week. Super challenging, super fun. 5's PRO: short for 5's Progression. While traditional 5/3/1 has you perform different repetition targets each week (sets of 5/3/1) with an AMRAP (as many reps as possible) on the final set, 5's PRO standardizes the reps so that you perform exactly 5 reps on all three working sets, regardless of the week or the percentages used. This significantly lowers neurological fatigue and allows room for heavy supplemental volume and conditioning work. FSL: First Set Last - commonly (and previously) used format for supplemental volume where an athlete will load the first set percentage (65-85% depending on the week) and perform 3-5 sets of 5 reps. SSL: Second Set Last - exactly the same as above but based on loading from the second set percentage, so it's a notch harder. More commonly programmed with 3 sets of 5 reps. Jokers: Additional sets or reps performed at +5-10% of TM after the main set but before the supplemental volume ONLY on days where athlete feels strong. Addresses a common critique of 5/3/1 that it lacks intensity and opportunity for strength expression.
Don't be afraid!
Meredith... wtf. I know! If you are new to structured strength and conditioning, this may feel like trying to take a sip from a firehose. I promise the experience of doing it isn't like that. I just want people to be informed and learn about what they're doing because that helps with long term adherence and sustainability. We recorded a whole podcast on 5/3/1 if listening and learning is more your thing where we talk about education as a key tool for identifying with the process. Yes, there will be a normal learning curve when you get into the gym. But the learning will pay off and the progress will come if you give it time. The proof is in the pudding, this is some of the feedback from our existing members:
“Switching to TFF has been the best decision for my training. The shift from standard functional fitness to more structured strength, skill, and intentional accessory work has been a game-changer.”
“It's affordable, which is a big first attraction. But what kept me was how organized it is: everything builds on itself, so you can actually see your progress instead of just guessing.”
“TFF has reinvigorated me and got me excited about working out again - it's so fun! I am PR'ing lifts in my 40s and I never thought that was possible.”
“I'm a 40-year-old mother of two, I work full-time, my life is insane - and Tactic is an anchor for me. I'm getting stronger every day while having fun, pushing my own limits, and completely without shame.”
“Don't overthink this decision, just sign up. I promise it will change everything in your training.”
“I was able to carry a car battery from my car to the garage with no problem! TFF has boosted my confidence and mobility through thoughtful programming.”
“I've been involved in fitness my entire adult life - endurance training, CrossFit, bodybuilding - and I've fallen in love with strength and conditioning. Even on days I'm not feeling it, I can break out the dumbbells and choose a shorter version that's just as good. A total program that's making me strong and capable.”
TL;DR
5/3/1 has been really popular with our members over the last 12 weeks, probably because it is a really great format that works well with the rest of our (really good) programming. Based on feedback, I've decided to bring it back for another 12 weeks (or more??) as the strength program in our Daily workout and Daily TOTs training track. We are doing a testing week next week (7/27-8/1) that will be valuable to do - it will help establish training max numbers. The next 5/3/1 block will kick off officially the week after that. It's going to have some cool new stuff in it, like front squats, jokers, and widowmaker sets. 5/3/1 is best done in a gym with access to barbells or a vast range of dumbbell weights that allow you to progress week to week. If you are working with more limited equipment, don't fret - there will be an option for you but it will not be a traditional 5/3/1 progression.
Ready to get going? Yea you are.
When you sign up, you don't just get access to our daily programming, you get access to all of our program options! Daily, Scaled, Tight on Time, Build, and Hyrox. So if hypertrophy or hybrid training is more your jam, we've got you covered.
And don't forget when you join to hop over to our member's only Facebook Group and join that too. You'll get to meet and chat with your fellow members, share success stories and struggles, and it's a great place to ask questions about anything that comes up!
