This is wrong. You are thinking of this like a bodybuilder and not a powerlifter. The actual “emphasis” is
OHP (upper body emphasis)
Squat (lower body emphasis)
Bench (upper body emphasis)
deadlift (lower body emphasis)
upper back work is done on OHP/Bench days, leg and lower back is squat/deadlift days.
You are building the movements, not building muscle groups. Different way of thinking.
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No I am not wrong.
I am not thinking of it in 5/3/1 terms. I am thinking of it in Ed Coan terms.
Ed Coan , surprisingly, trained more like a bodybuilder , and I follow his template; not 5/3/1.
The way he has it setup is what I wrote and I run his program, that’s why I wrote what I wrote but yeah.
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Whatever way you’re thinking of it, there is no reason why you can’t do a legs/lower back day directly after OHP/upper body/upper back day. Deadlift day doesn’t have to emphasize upper back.
If you do OHP on Thurs and DL on Friday, there’s no reason you can’t do upper (shoulders/tris/upper back/rear delts) thursday and move shrugs to friday after DL/legs/lower back work.
I have run 5-3-1 for many cycles, using many different types of assistance, and after some initial trial and error, I settled on Deads, Bench, Squat, Press, in that order. I have run it three days a week, four days a week, and a compressed 4 days a week on a 6-day-week schedule. I don’t think the order really matters all that much, however, as long as it alternates upper and lower. Shit, sometimes I combine and upper and lower day if my schedule gets fucked up, and this seems to work fine in a pinch as well. There’s no need to over-think this.
[quote]jjackkrash wrote:
I have run 5-3-1 for many cycles, using many different types of assistance, and after some initial trial and error, I settled on Deads, Bench, Squat, Press, in that order. I have run it three days a week, four days a week, and a compressed 4 days a week on a 6-day-week schedule. I don’t think the order really matters all that much, however, as long as it alternates upper and lower. Shit, sometimes I combine and upper and lower day if my schedule gets fucked up, and this seems to work fine in a pinch as well. There’s no need to over-think this. [/quote]
Agreed. I run it now and I typically do:
Thurs: OHP, Dips, lots of chins (bw or weighted) and/or pulldowns, face pulls, and if I have energy I’ll do cable rows, rope pressdowns and/or curls.
Fri: Hang Clean, Deadlift, Front Squat, GHR, ab work, prowler
Not rocket science. No reason OHP day before DL day should have any impact at all when done like that.