Calisthenics with the 5/3/1

Bigger Stronger Leaner Powerlifting & Strength Sports
1

Hey guys i just jointed the site to get some additional information regarding powerlifting. I am going to be starting the 5/3/1 program with a bench of 200 squat of 250 and deadlift at 300 at 140 pound bodyweight.

Here is my probably regarding the routine though. I love doing calisthenics and would like to have a day for all calisthenics such as muscle ups pull ups dips box jumps rope climbs etc… But i do not know how to incorporate that type of training into the 5/3/1 program.

My main goal is to be as strong as possible but also be very agile for lack of a better word. I’m hoping to compete in the 148 class powerlifting sometime and eventually make my way up to 165 and then 181 and maintain there. I just need some helpful hints or a basic 5/3/1 program with a calisthenic day involved. Thanks,
Eric

2

The BW assitance template that Jim lays out in the book would let you incorporate calisthenics with every session. If you’re set on having a BW only day, do 5/3/1 3 days a week and have a fourth day for BW only (M,T,Th for 5/3/1 and BW on Sat).

3

just use the body weight stuff as your accessory lifts.

4

If your main focus is powerlifting than calisthenics should be used as assistance. Jumps are very easy to incorporate into the training. I usually just do 3 sets of 5 before a lower body day unless I’m going for a PR jump. Dips, pull ups, body ups,etc can easily fit into your upper body day after your main lifts.