5/3/1 for Strength/Explosive my Plan

Training Powerlifting
1

looking to get as strong/explosive as possible.

mon - Press 5/3/1 & chins 3xamap. Dips 5x10 & lat pulldown 3x8-10. Face pulls 3x12-15. abs.

tue - Power Clean workup to heavy 1 rep x 3?. Deadlift 5/3/1. Deadlift 5x10. Reverse hyper 3x12-20 (no access to GHR machine. do GH raise with the BARbell?). abs.

Thur - Bench 5/3/1 & chins 3xamap. DB bench 5x10 & BB row 3x6-8. more Face pulls?. abs.

Fri - Power clean or snatch (same as tue). Squat. squat 5x10. Good morning 3x8-10

Sat - Dedicated to bi’s, Tri’s, bit of shoulder work? or do the curls/Tri’s on upper body day?

Looking to get big strong and explosive. Experienced 5/3/1 people help me out! i have info OVERLOAD!! trying to keep it simple.

2

[quote]Rafmma wrote:
looking to get as strong/explosive as possible.

mon - Press 5/3/1 & chins 3xamap. Dips 5x10 & lat pulldown 3x8-10. Face pulls 3x12-15. abs.

tue - Power Clean workup to heavy 1 rep x 3?. Deadlift 5/3/1. Deadlift 5x10. Reverse hyper 3x12-20 (no access to GHR machine. do GH raise with the BARbell?). abs.

Thur - Bench 5/3/1 & chins 3xamap. DB bench 5x10 & BB row 3x6-8. more Face pulls?. abs.

Fri - Power clean or snatch (same as tue). Squat. squat 5x10. Good morning 3x8-10

Sat - Dedicated to bi’s, Tri’s, bit of shoulder work? or do the curls/Tri’s on upper body day?

Looking to get big strong and explosive. Experienced 5/3/1 people help me out! i have info OVERLOAD!! trying to keep it simple.[/quote]

If you’re trying to keep it simple, then just run the actual program as it’s written. That works for making you strong, no need to change it.

3

check the article blood and chalk volume 10:

-Warm-up (jump rope, dynamic/static stretching, foam rolling)
-Dynamic training (box jumps, hurdle jumps, shot put/medicine ball throws) FOR YOU !!!
-Strength work (squat, clean, deadlift, press, bench press)
-Assistance work
-Conditioning

4

Think your right im going to stick to the boring but big. no sense in over thinking like jim said. think i have info overload and want to do so much.

5

i want to include An olympic lift before my leg days? but not sure what set/rep scheme to do?

any advice

6

I really suggest you buy 5/3/1 for powerlifting…20$ bucks only ! Or at least do a search on the elitefts q/a…yes you can do olympic lifting with 5/3/1 reps scheme or do 3x5,3x3 …

7

@crankman didnt even realize i could ask jim a question. haha thanks dood already submitted it! and im going to re-test my 1rm for the power clean tmr. so i can start 5/3/1 on it