Hey. I’ve been reading the manual about 5/3/1 for powerlifting. I like to seperate conditioning (C) and strength (S) training, so that my current workout days looks like:
Monday (S),
Tuesday (C),
Wednesday (S),
Thursday (C),
Friday (S),
Saturday (C),
and Sunday I will usually rest (swimming-technique, when time allows it)
The 5/3/1 is based on four days, but I prefer three days. My friend follows the “original” 5/3/1, where there is a listed three-day template. I thought about just doing that template while otherwise following the powerlifting-manual.
Also, I noticed deadlifts and squats are substituted with each other each week in the three days-template. Why not the press and bench instead? Maybe I’m just asking because I’m used to squatting three or two times a week, but would it be unwise substituting press/bench instead of deadlift/squat? This would allow squatting every week.
I thought on the 3 day a week program you just trained 3 days a week and rotated through the 4 standard workouts. (so a cycle ends up lasting like 5 weeks)
I don’t think there is any dogma to putting workouts on specific days of the week or anything. I trained every other day on it.
For wanting to squat more often, there are a lot of different ways to do it. You do boring but big assistance but swap squat and dead assistance days. So you’d squat then do deadlift BBB, and Deadlift then do squat BBB. That would have you squatting and deadlifting 2 times each every 1 and 1/3 weeks (training 3 days a week).
Wendler also wrote a squat every workout template on this site, I think he called full body training.
That has you squatting every workout and 3 days a week training and is written by Wendler.
For conditioning, I think doing it on “off” days is fine. Just remember not to kill yourself with heavy prowler stuff the day before 531 squats or something stupid.
Hey, and thanks for the link. That workout plan seems very much to my liking. And obvious, but good, idea to swap the assistance work on DL and SQ. Never thought of that. My conditioning really only consists of calisthenics to increase reps, and different kinds of running (lond distance, sprints) and swimming. Usually it never taxes me when lifting the next days.
I think I will try both templates (Right now just 5/3/1 with BBB) out for some months and see how it goes for each, and adjust afterwards. If I feel like somethings missing on my squat I could try swap the assistance work.