3x5 or 5 3 1

Training Powerlifting
21

[quote]roger1111 wrote:
Hey guys, ive been training as bodybuilder for a year or so but now want to train for strength and power. I look at stronglift and starting strength and all that and seen all those 3xday workouts, but i want to train 4 days a week. So i was wondering, am i on the right track with this power and strength thing? i was thinking of something like this:

Monday
Squat 3x5 (ramping weight)
Bench 3x6-10
Barbell Row 3x5 (ramping weight)
Skull Crushers 3x5

Wednesday
Military Press 3x5 (ramping weight)
Deadlift 1x5 (ramping weight)
Pull Ups 3xMAX

Friday
Bench 3x5 (ramping weight)
Squat 3x8
Barbell Row 3x6-10

Saturday
Power Cleans, High Pulls 5x3 ??? Which is better
Good Mornings/GHR 3x6-10
Barbell Curls 3x6-10
Side Laterals 3x6-10

Is this 3x5 system the way to go with this?? I made a power and hypertrophy day for bench squat barbell row military press and deadlift, 5x5 being power, 3x6-10 for hypertrophy. The hypertrophy work will be 90% of my highest set of 5 for that week, so im constantly lifting heavier every week for both lifts.

So, would this work better for strength,power and hypertrophy. Or Wendlers 5 3 1 BBB template

Would really appreciate you guys help, i respect this sit a lot!

[/quote]

Your new program looks much better than your old one, IMO. It looks like you’ve done a good job incorporating strength and hypertrophy components into each workout. It should be a good experiment, and I don’t know why you’re not just doing an established program instead of throwing together elements of existing programs, but I think as long as you are busting your ass on this, it will work fine.

Be aware of getting burnt out with that much heavy low rep work in there and back off when needed (back off on accessory, not your Big 4) but otherwise have fun.

Oh yeah, and power cleans FTW. WTF is a high pull? (rhetorical quesiton does not need answering)

22

[quote]VTBalla34 wrote:

[quote]roger1111 wrote:
Hey guys, ive been training as bodybuilder for a year or so but now want to train for strength and power. I look at stronglift and starting strength and all that and seen all those 3xday workouts, but i want to train 4 days a week. So i was wondering, am i on the right track with this power and strength thing? i was thinking of something like this:

Monday
Squat 3x5 (ramping weight)
Bench 3x6-10
Barbell Row 3x5 (ramping weight)
Skull Crushers 3x5

Wednesday
Military Press 3x5 (ramping weight)
Deadlift 1x5 (ramping weight)
Pull Ups 3xMAX

Friday
Bench 3x5 (ramping weight)
Squat 3x8
Barbell Row 3x6-10

Saturday
Power Cleans, High Pulls 5x3 ??? Which is better
Good Mornings/GHR 3x6-10
Barbell Curls 3x6-10
Side Laterals 3x6-10

Is this 3x5 system the way to go with this?? I made a power and hypertrophy day for bench squat barbell row military press and deadlift, 5x5 being power, 3x6-10 for hypertrophy. The hypertrophy work will be 90% of my highest set of 5 for that week, so im constantly lifting heavier every week for both lifts.

So, would this work better for strength,power and hypertrophy. Or Wendlers 5 3 1 BBB template

Would really appreciate you guys help, i respect this sit a lot!

[/quote]

Your new program looks much better than your old one, IMO. It looks like you’ve done a good job incorporating strength and hypertrophy components into each workout. It should be a good experiment, and I don’t know why you’re not just doing an established program instead of throwing together elements of existing programs, but I think as long as you are busting your ass on this, it will work fine.

Be aware of getting burnt out with that much heavy low rep work in there and back off when needed (back off on accessory, not your Big 4) but otherwise have fun.

Oh yeah, and power cleans FTW. WTF is a high pull? (rhetorical quesiton does not need answering)[/quote]
Thanks mate, so the question is this program or 531 BBB?

23

A true 3x5 isnt accurate because using a true 5 rep max you cannot do 5 sets. Go 5 3 1. It yeilds consistent and steady results.

24

What do your numbers look like? I always see people recommending 5/3/1 on this forum. It’s an awesome program, but lets be honest: why do you want a monthly progression if you’re still able to milk a daily or weekly progression?

Starting Strength is a good program for daily progression. There are a couple good weekly progressions out there as well (ie: Texas Method, Madcow, etc). If you are a relative beginner to strength then I would recommend finding a good program and sticking to it. There is a reason those programs are so popular, because they have worked for many, many people. If you try to design your own program you may end up compromising your results.

Also, why do you really want to lift 4 days a week? 3 days seems to be a magic bullet for strength training unless you are an elite athlete.

25

[quote]ethanwest wrote:
What do your numbers look like? I always see people recommending 5/3/1 on this forum. It’s an awesome program, but lets be honest: why do you want a monthly progression if you’re still able to milk a daily or weekly progression?

Starting Strength is a good program for daily progression. There are a couple good weekly progressions out there as well (ie: Texas Method, Madcow, etc). If you are a relative beginner to strength then I would recommend finding a good program and sticking to it. There is a reason those programs are so popular, because they have worked for many, many people. If you try to design your own program you may end up compromising your results.

Also, why do you really want to lift 4 days a week? 3 days seems to be a magic bullet for strength training unless you are an elite athlete. [/quote]

You can make big quick gains on 5 3 1.

26

[quote]ethanwest wrote:
Also, why do you really want to lift 4 days a week? 3 days seems to be a magic bullet for strength training unless you are an elite athlete. [/quote]

Where did you figure this out?

27

OP, I say forget about StrongLifts 5x5. It has left me imbalanced and weak in my upper body. Starting Strength yielded good results for me but I found that program extremely boring and dull, training meant total boredom to me. I don’t have a piece of advice on 5 3 1 yet but the program you listed seemed solid. Additionally, you may want to check out Layne Norton’s Power/Hypertrophy routine.