Day 1 OHP
5/3/1 OHP then 60%, 65%, 70% of 1rm(% are depending if im on weeks 1-3) for 3 sets of 5–for speed
db overhead press standing 5/3/1
weighted pullups 5/3/1
weighted chinups
Day2 Squat
5/3/1 squat then BB lunges using 60,65,70% again dependant on week 1-3
full squat 5/3/1
Day3 Bench
5/3/1 Bench then bench again (you know what im going to put here)–3 sets of 5 for speed
incline bench 60,65,70%
bb curls 5/3/1
probably throw in some floor presses or cg bench 3 sets 5 reps
Day4 Deadlift
5/3/1 Deadlift
BB row
prolly throw in some power cleans or hang cleans or something
the reason why i ask is because i recently had to take 90% of my training max for bench and OHP and start back from there…
[quote]deadlift1992 wrote:
Day 1 OHP
5/3/1 OHP then 60%, 65%, 70% of 1rm(% are depending if im on weeks 1-3) for 3 sets of 5–for speed
db overhead press standing 5/3/1
weighted pullups 5/3/1
weighted chinups [quote]
Wendler doesn’t say to use the 5/3/1 set/rep template for everything, just the one main lift for the day, then the other exercises are a bit more adaptable, depending on exactly what your goals are (i.e. for strength you would target any weak links, for hypertrophy you would add higher volume, etc) and also other things like how you feel on the day.
The best thing I can recommend is start the program, putting maximum effort into the main lift, then do minimal assistance work to begin with. Then gradually add in/ take out/ adjust assistance to suit you specifically.
You’re over complicating things. True that Wendler said that you can use the 5/3/1 rep scheme for other lifts, but you’re just over doing it. Pick one assistance exercise to do the 5/3/1 rep scheme for, preferably a barbell exercise. Follow the rep scheme for 2-3 cycles and pick a new exercise. After you’ve finished your 2-3 cycles for the first exercise, do 4x10-15 from then on. It’s not that hard. This is a simple program. Make it easy on yourself.
EDIT: This program you have laid out sucks. I’m sorry, but I have to be blunt here. I don’t see any ab, hamstring, or posterior chain work in this template. If you want your squat and deadlift to go up, then you have to pick the right assistance exercises. There’s no lat work on your bench day. You’re just going to be wasting your time if you don’t include the right assistance exercises. Here’s a sample.
Day 1 - OHP
OHP - 5/3/1
DB Military Press - 4x10-12
Pull ups - 4x10-12
DB Front Raises (Something of that nature, maybe some rear delt work) - 4x10-12
BB Curls - 4x10-12
Day 2 - Squat
Squat - 5/3/1
Leg Press - 4x12-15
Good Mornings - 4x10-12
Ab work
Deadlift - 5/3/1
Hamstring Curls - 4x12-15
Reverse Hypers/Hip Extension Exercise - 4x12-15
Ab Work
That’s all you need to get strong. If you’re powerlifting, then you’re training your lifts, not for looks or any other type of bullshit you can come up with.
[quote]deadlift1992 wrote:
ummm pullups 4 me is a main lift, i have no trouble whatsoever, wendler DID say you could do that… even with bb curls… lol[/quote]
CSEagles1694 my program doesnt SUCK, you say that i need to put in ab work, well i forgot to post that, i do ab work after my deadlift, I DONT PUT POSTERIOR CHAIN WORK SUCH AS RDLS OR GHR OR GOODMORNINGS N BECAUSE I DONT NEED IT…I deadlift to make my deadkift go up- I get ALL THE P-CHAIN WORK I NEED, I DO FULL SQuATS TO HELP WITH MY POWERLIFTING SQUAT… I DONT SURE AS HELL NEED REAR DELT WORK WHEN I GET THAT FROM BB ROWS N PULLUPS/CHINS, I DONT DO LEGPRESS EITHER n the reason y I DONT DO ROWS AFTER BENCH IS CUZ I DEADLIFT THE VERY NEXT DAY AND I ROW THEN!!! U SIR HAVE PUT ALOT OF BS IN THT PROGRAM
oh n to all who wonder especially CSEagles1694, i dont do alot of volume when i workout, my body isnt built for that kinda stuff, im more of an explosive/strong lifter 8-10 reps for me. i dont use all tht shit that CSEagles1694 posted because i dont need it…it just gets n the way of training
[quote]deadlift1992 wrote:
CSEagles1694 my program doesnt SUCK, you say that i need to put in ab work, well i forgot to post that, i do ab work after my deadlift, I DONT PUT POSTERIOR CHAIN WORK SUCH AS RDLS OR GHR OR GOODMORNINGS N BECAUSE I DONT NEED IT…I deadlift to make my deadkift go up- I get ALL THE P-CHAIN WORK I NEED, I DO FULL SQuATS TO HELP WITH MY POWERLIFTING SQUAT… I DONT SURE AS HELL NEED REAR DELT WORK WHEN I GET THAT FROM BB ROWS N PULLUPS/CHINS, I DONT DO LEGPRESS EITHER n the reason y I DONT DO ROWS AFTER BENCH IS CUZ I DEADLIFT THE VERY NEXT DAY AND I ROW THEN!!! U SIR HAVE PUT ALOT OF BS IN THT PROGRAM
[/quote]
Who pissed in your cereal? Jesus H, this is why I don’t try and help people anymore because ignorant pricks like yourself are too fucking stubborn to listen to anybody trying to help you.
[quote]deadlift1992 wrote:
Wendler did say tht using 5/3/1 reps scheme was alright and im just going for strength and pullups r a mainlift…[/quote]
[quote]deadlift1992 wrote:
Brother Chris, the reason y i have pullups/chins in there on my Ohp day is because they are assistance work to my ohp…[/quote]
Main lift or assistance, decide. And don’t ask people what they think of your program if you don’t want their advice and believe you know exactly what you need. I’m not meaning to be a d1ck about it but CSEagles was trying to help and gave you some pretty good advice then you were rude to him
it looks like a good program to me although you have twice as many 5/3/1 main exercises as the program calls for. the point is to pick 4 to get strong at and plan around them. jim said that you can use bb curl or pull up but it replaces on of the main 4, it doesn’t add to them. just bc you don’t use an exercise for your main exercise doesn’t mean that you can’t try to get strong at it. the reason you don’t 5/3/1 anymore then 1 exercise is to be able to hit the gym when you feel like crap or when your really busy and hit one lift for Rx’d reps and go home knowing your still in line with the program
[quote]deadlift1992 wrote:
CSEagles1694 my program doesnt SUCK, you say that i need to put in ab work, well i forgot to post that, i do ab work after my deadlift, I DONT PUT POSTERIOR CHAIN WORK SUCH AS RDLS OR GHR OR GOODMORNINGS N BECAUSE I DONT NEED IT…I deadlift to make my deadkift go up- I get ALL THE P-CHAIN WORK I NEED, I DO FULL SQuATS TO HELP WITH MY POWERLIFTING SQUAT… I DONT SURE AS HELL NEED REAR DELT WORK WHEN I GET THAT FROM BB ROWS N PULLUPS/CHINS, I DONT DO LEGPRESS EITHER n the reason y I DONT DO ROWS AFTER BENCH IS CUZ I DEADLIFT THE VERY NEXT DAY AND I ROW THEN!!! U SIR HAVE PUT ALOT OF BS IN THT PROGRAM
[/quote]
Who pissed in your cereal? Jesus H, this is why I don’t try and help people anymore because ignorant pricks like yourself are too fucking stubborn to listen to anybody trying to help you.
Luke[/quote]
Luke, you’re about 16 years old. Like it or not, not to many are going to listen to you at your age.
I USE CAPS LOCK BECAUSE PEOPLZ SHOULD KNOW HOW FUCKING TOUGH I AM! FUCKKKK! I RIP STOP SIGNS OUT OF THE GROUND! FUUUUUUUUUUUUUUUU
[quote]deadlift1992 wrote:
CSEagles1694 my program doesnt SUCK, you say that i need to put in ab work, well i forgot to post that, i do ab work after my deadlift, I DONT PUT POSTERIOR CHAIN WORK SUCH AS RDLS OR GHR OR GOODMORNINGS N BECAUSE I DONT NEED IT…I deadlift to make my deadkift go up- I get ALL THE P-CHAIN WORK I NEED, I DO FULL SQuATS TO HELP WITH MY POWERLIFTING SQUAT… I DONT SURE AS HELL NEED REAR DELT WORK WHEN I GET THAT FROM BB ROWS N PULLUPS/CHINS, I DONT DO LEGPRESS EITHER n the reason y I DONT DO ROWS AFTER BENCH IS CUZ I DEADLIFT THE VERY NEXT DAY AND I ROW THEN!!! U SIR HAVE PUT ALOT OF BS IN THT PROGRAM
[/quote]
This doesn’t look like a very good plan to me. You can do 5/3/1 for other lifs beside BP, OHP, SQ, and DL, but they are substituted for the main lifts not added to them. Pick four main lifts and run 5/3/1 for them and do assistance work after each lift. Your set-ups looks like way too much.
