5/3/1 w/ Deadlift, Power Clean, Press

Training 5/3/1
1

Hey, so I have a programming question. Unfortunately, for the majority of the week I will no longer have access to a squat rack, Prowler, or trap bar (and sometimes I have no access whatsoever to any of them, depending on whether or not I am able to use the football weight room or get to my normal gym). My time is also very limited (30-45 min.) in the mornings, which happens to be the only time I can train because of studies/life responsibilities. However, I do have access to a barbell, plates, and a chin-up bar + dip station. Iā€™m also looking to be able to do this 3x per week, on consecutive days if necessary.

With that being said, would this work?

Day A

5/3/1 Deadlift
5 x 2 @70%

Day B

5/3/1 Press w/ Supersetted Chins (50 total w/ Weight Progression)
5 x 5 @70%
5 x 10 Dips w/ Weight Progression

Day C

5/3/1 Power Clean
5 x 10 Curl
100 push-ups

Iā€™d be deloading every 6th week. If this program is Wendler-approved, Iā€™ll be starting a cycle of this on Monday. Thanks in advance for your input guys.

2

  1. Why is Day A so sparse? 5x2 @ 70% as a supplemental lift seems unnecessarily low in volume/intensity. Why no assistance?

  2. Day B seems fine.

  3. Day C: Iā€™ve never used 531 for the power clean, so canā€™t comment. But, also seems a bit on the sparse side, given youā€™re only lifting 3x a week.

My advice? Since youā€™re limited on time, focus on getting in more supplemental work each lifting day. Something like BBB (5x10) for the same lift you did 531 with. Keep assistance at a minimum, like face pulls, curls, hanging leg raises, so you can still fit this in your timeframe for the three 531 lifting days each week. Then, do bodyweight assistance on other days/times, because even if youā€™re busy you can crank out pull ups, push ups, and dips in a 15 minute evening session or even at work (for the push ups).

1 Like
3

Why canā€™t you squat? If you have something to set up a press on you should be able to squat.

4

Hey, thanks for your reply. I donā€™t really know why Day A is so sparseā€¦I guess I wanted to keep things relatively light leading into Day B? Should I take out the dips and pushups and replace them with 5 x 10 BBB or 5 x 5 FSL for the 5/3/1 lift at hand, and then add things like face pulls and whatnot?

EDIT: Here, Iā€™ve tweaked it. Would this work better?

Day A

5/3/1 Deadlift

  • Joker Sets to Max

Day B

5/3/1 Press w/ Supersetted Chins (50 total w/ Weight Progression)

  • 5 x 5 @70%
  • 5 x 10 Dips w/ Weight Progression

Day C

5/3/1 Power Clean

  • Front Squats x 1 @FSL (Iā€™d clean and then front squat for AMRAP)
  • 5 x 10 Curls
5

Iā€™d be power cleaning in order to press. I donā€™t have stands big enough to unrack a press from. I only have a crappy Smith machine.

6

I would personally do something like this as my leaders This may not be the best option for you, but definitely a better setup than what you did lay out above:

-power clean the weight always to my FS and Press.

D1 Front Squat 5ā€™s PRO + FSL or 3ā€™s PRO + SSL
assistance 25-50 per category

D2 Press 5ā€™s PRO + BBB (FSL)
assistance 25-50 per category

D3 Deadlift 3/5/1 + FSL
assistance 25-50 per category

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7

That looks like a good plan! Iā€™ll try it. Iā€™m not so sure I can clean as much weight as I can FS when it comes to 5/3/1 week though, haha. If that happens, I probably have some small boxes I can unrack from or something. Also, what does SSL mean? I canā€™t find it in Beyond. Also, when you say +FSL, do you mean one all-out set or something like a 5 x 5 as opposed to a 5 x 10 BBB layout?

8

SSL= second set last.

Yes, FSL for 5x5.

9

Awesome. Thanks for your help.

10

Also, 3/5/1 is done with 3 x 3, 3 x 5, and 3/5/1 respective percentages, right? For example, Week 1 @ 3 x 3 would be at 70, 80, 90% x 3+, Week 2 @ 3 x 5 would be at 65, 75, 85% x 5+, and Week 3 @ 3/5/1 would be at 85% x 3, 75% x 5, 95% x 1?

11

You could. That is the 5/3/1 for Powerlifting setup. You could also just do it the original way going 5ā€™s, 3ā€™s and 5/3/1.

12

Iā€™d also add in floor press if you can manage. When I didnā€™t have a rack I would just lay on the ground & roll it into position. You wonā€™t really be able to move crazy weights that way, but you can get in a lot of quality volume.

13

Iā€™ll add floor press as Press assistance! Thanks for that idea.

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14

The only reason I brought up 3/5/1 is because he mentioned 3/5/1 rather than 5/3/1, lol. Anyway, I think I figured everything out with programming my main lifts so far. Iā€™m gonna test all my TMs again (since I have to do that with FS anyway) and then plug everything into the program.

Shotput Training

High-Intensity Deload with Triples

āƒ	Deload every 7th week

āƒ	Work up in 10% increments until you reach your training max.

Training Maxes:
āƒ Front Squat:
āƒ Press:
āƒ Deadlift:

D1

Front Squat 3ā€™s PRO + 5 x 5 SSL
assistance 25-50 per category

Week 1 (4) - 65, 75, 85% x 3

Week 2 (5) - 70, 80, 90% x 3

Week 3 (6) - 75, 85, 95% x 3

D2

Press 5ā€™s PRO + 5 x 5 FSL
assistance 25-50 per category

Week 1 (4) - 65, 75, 85% x 5

Week 2 (5) - 70, 80, 90% x 5

Week 3 (6) - 75, 85, 95% x 5

D3

Deadlift 3/5/1 + 5 x 5 FSL
assistance 25-50 per category

Week 1 (4) - 70, 80, 90% x 3

āƒ	Singles x 3 @TM

Week 2 (5) - 65, 75, 85% x 5

āƒ	NO REP PR

Week 3 (6) - 75%, 85%, 95% x 5/3/1

āƒ	Singles x 2 @TM
15

@TX_iron Should I find a TM for this, or just go off Press numbers?

16

The best bet would probably to find a training max; itā€™ll probably be too much heavier than the OHP to get much value basing it off it. I floor press close to what I can bench.

17

Okay, thanks. Iā€™ll find a TM for floor press one of these days.

EDIT: Just remembered that the place I am forced to train at doesnā€™t have nearly enough free space for me to lie down on the floor and press. This sucks. So do treadmills and ellipticals (which take up valuable space).

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18

I figured out what I think would be a decent assistance template after rereading some of 5/3/1 2nd edition. I never get tired of that book. Also, I physically donā€™t have enough space to floor press, so unfortunately thatā€™s not an option.

Day 1

Front Squat 3ā€™s PRO + 5 x 5 SSL

  • 5 x 5 Power Clean @ 75% PC TM

Week 1 (4) - 65, 75, 85% x 3

Week 2 (5) - 70, 80, 90% x 3

Week 3 (6) - 75, 85, 95% x 3

Day 2

Press 5ā€™s PRO + 5 x 5 FSL

  • 5 x 10 Dips w/ Weight Progression

Week 1 (4) - 65, 75, 85% x 5

Week 2 (5) - 70, 80, 90% x 5

Week 3 (6) - 75, 85, 95% x 5

Day 3

Deadlift 3/5/1 + 5 x 5 FSL

  • 50 Chins total w/ Weight Progression

Week 1 (4) - 70, 80, 90% x 3

  • Singles x 3 @TM

Week 2 (5) - 65, 75, 85% x 5

  • NO REP PR

Week 3 (6) - 75%, 85%, 95% x 5/3/1

  • Singles x 2 @TM