Good job bro, just an idea I am currently using. Why don’t you combine both 5/3/1 and WS4SB? I am currently using the 5/3/1 method % percentages on all my max effort lifts on the WS4SB template. This way I can control progress on the big lifts and get some extra volume from the accessory stuff.
Here’s my current set-up:
Upper Body
A. Bench Press 5/3/1
B. Incline Dumbbell Bench Press 5x10
C1. Kroc Rows 4x8-12
C2. Face Pulls 4x8-12
D. Barbell Shrugs 4x8-15
E. Barbell Curl 3x15-20
Lower Body
A. Deadlift 5/3/1
B. Short/Long/Reverse Step Lunges 2-3x8-10
C. Good Morning 3x8-12
D. Ab Complex: DB Side Bends/Ab Rolls/Leg Raises 2-3x10-20
Upper Body
A. Military Press 5/3/1
B1. Chins 5x2-8
B2. Rear Delt Flyes 4x8-12
C. DB lateral raises 4x8-12
D. Dumbbell Shrugs/Dips 3x8-15
E. Wrist Roller 3x8-15
Lower Body
A. Squat 5/3/1
B. Bulgarian Split Squats 3x6-12
C. Glute-ham Raises 3x8-12
D. Ab Complex: Wood Chops/Pallof Press/Dragon Flags 3x10
[quote]Asoss wrote:
Good job bro, just an idea I am currently using. Why don’t you combine both 5/3/1 and WS4SB? I am currently using the 5/3/1 method % percentages on all my max effort lifts on the WS4SB template. This way I can control progress on the big lifts and get some extra volume from the accessory stuff.
Here’s my current set-up:
Upper Body
A. Bench Press 5/3/1
B. Incline Dumbbell Bench Press 5x10
C1. Kroc Rows 4x8-12
C2. Face Pulls 4x8-12
D. Barbell Shrugs 4x8-15
E. Barbell Curl 3x15-20
Lower Body
A. Deadlift 5/3/1
B. Short/Long/Reverse Step Lunges 2-3x8-10
C. Good Morning 3x8-12
D. Ab Complex: DB Side Bends/Ab Rolls/Leg Raises 2-3x10-20
Upper Body
A. Military Press 5/3/1
B1. Chins 5x2-8
B2. Rear Delt Flyes 4x8-12
C. DB lateral raises 4x8-12
D. Dumbbell Shrugs/Dips 3x8-15
E. Wrist Roller 3x8-15
Lower Body
A. Squat 5/3/1
B. Bulgarian Split Squats 3x6-12
C. Glute-ham Raises 3x8-12
D. Ab Complex: Wood Chops/Pallof Press/Dragon Flags 3x10
[/quote]
I forgot to mention that I sometimes throw in C-G Bench Presses or Triceps extensions together in a superset with Barbell Curls on Day 1, I also have dips on Upper Body 2.
Thanks for the kind words guys. I will probably keep my log here anyways…it keeps me honest and keeps me out there for myself to see. Nothing like seeing your actual numbers.
I will probably using the 531%'s like you said to figure my 3-5 rep numbers for my main lifts. Making small changes like in 531 really helped me keep my ego in check. Although hitting my “1RM” on deads for 5 reps made me tihnk i should got a bit heavier…
