Jim, thanks for a great program. My question is this: Can I do the 2 day (New template from Beyond) spread out over 3 days of training? Why would I ask and want to do this?.. Sparing details,It works with my family/work/life schedule better,and I feel I recover better with 3- 1 hour sessions per week, vs. 2- 1.5 hour sessions. I have done 5/3/1 for 27 months now,successfully, doing 2 and 3 day templates.I don’t seem to recover as well with the normal 3 day templates. I did one 6 week wave of the following template and felt good at the end and made small P.R’s but it didn’t kick the crap out of me.Here is the suggested version, done on Mon,Weds,Fri;
Week 1
Day 1; Squat 5/3/1. Front squat as assist.
Day 2; Bench 5/3/1,Press 65%/75%/85% x3. upper back assistance- rows,lats, each 5x10. Day 3; DL 65%/75%/85% x3. facepulls,band pull aparts.
Week 2
Day 1; Squat 65%/75%/85% x3. Front squat as assist.
Day 2; Press 5/3/1, Bench 65%/75%/85% x3. upper back assist- rows(5x10),lats (5x10).
Day 3; DL 5/3/1. facepulls,band pull aparts. Streching,mobility,abs,conditioning, each done 2 days per week on non-lifting days. Jokers and FSL done regularly. Thank-You Again.
Whenever I’m not sure if something is a good idea or not I do it anyway, then judge afterward whether it produced the desired result or not.
[quote]davespringbok wrote:
Jim, thanks for a great program. My question is this: Can I do the 2 day (New template from Beyond) spread out over 3 days of training? Why would I ask and want to do this?.. Sparing details,It works with my family/work/life schedule better,and I feel I recover better with 3- 1 hour sessions per week, vs. 2- 1.5 hour sessions. I have done 5/3/1 for 27 months now,successfully, doing 2 and 3 day templates.I don’t seem to recover as well with the normal 3 day templates. I did one 6 week wave of the following template and felt good at the end and made small P.R’s but it didn’t kick the crap out of me.Here is the suggested version, done on Mon,Weds,Fri;
Week 1
Day 1; Squat 5/3/1. Front squat as assist.
Day 2; Bench 5/3/1,Press 65%/75%/85% x3. upper back assistance- rows,lats, each 5x10. Day 3; DL 65%/75%/85% x3. facepulls,band pull aparts.
Week 2
Day 1; Squat 65%/75%/85% x3. Front squat as assist.
Day 2; Press 5/3/1, Bench 65%/75%/85% x3. upper back assist- rows(5x10),lats (5x10).
Day 3; DL 5/3/1. facepulls,band pull aparts. Streching,mobility,abs,conditioning, each done 2 days per week on non-lifting days. Jokers and FSL done regularly. Thank-You Again.[/quote]
Where are you doing FSL? So you are squatting “531”, then doing jokers, then doing FSL, THEN doing front squats? This is not a good idea.
I am doing (Squat) 5/3/1 sets. Then Either Jokers OR (1) first set last.(Not Both), Depending on how I feel. Then I do Front Squats last 60%/70%/80% x 3. I will drop the fronts from the program if that is wise. Thanks.