Critique My 5/3/1 Training Routine

Training Powerlifting
1

Okay since I’m f’kn retarded and tried DC training even though I probably wasn’t ready for it, my body is running into a wall. I’m suuuuuper sore and suuuuper tired all the time. I don’t mind really, but I know that this is probably because my CNS is getting raped and I’m not recovering. So I’m switching to this. Please Critique.

Wave 1. Warmup, 75%x5, 80%x5, 85%x5
Wave 2. Warmup, 80%x3, 85%x3, 90%x3
Wave 3. Warmup, 75%x5, 85%x3, 95%x1
Wave 4. (deload) - 60%x5, 65%x5, 70%x5

He says he works out 3 days a week because it works better for him. (because he’s 36.) I’m gonna go 4.

Monday-Bench/assistance
Tuesday-squat/assistance
thursday-military/assistance
Friday-deads/assistance

Each workout I will do the wave for that base lift and then 3-4 accessory lifts.
Examples below.

Bench Press Day

DB Bench Press: 4 sets of 10-20 reps
Dips (weighted): 4 sets of 8-15 reps
Fly’s: 4 sets of 12 reps
Triceps Pushdowns: 4 sets of 10-20 reps

or

DB Incline Press ? 4 sets of 10-20 reps
Dips (weighted) ? 4 sets of 8-15 reps
Fly’s ? 4 sets of 12 reps
Triceps Extensions ? 4 sets of 10-20 reps

Squat Day

Hack Squat: 4 sets of 10-20 reps
Leg Extensions: 4 sets of 10-30 reps
Leg Curls: 4 sets of 10-15 reps
Weighted Sit-ups: 4 sets of 10 reps

or

Leg Press ? 4 sets of 10-20 reps
Leg Extensions ? 4 sets of 10-30 reps
Leg Curls ? 4 sets of 10-15 reps
Weighted Sit-ups ? 4 sets of 10 reps

Military Press Day

DB Military Press: 4 sets of 10 reps
Upright Rows: 4 sets of 10 reps
Side Laterals: 4 sets of 10-15 reps
Barbell Curls: 4 sets of 10 reps

or

Hammer Machine Military ? 4 sets of 10 reps
Rope Upright Rows ? 4 sets of 10 reps
Rear Laterals ? 4 sets of 10-15 reps
DB Curls ? 4 sets of 10 reps

Deadlift Day

Chins: 4 sets of 10-12 reps
DB Rows: 4 sets of 15 reps/arm
Back Raises: 4 sets of 10 reps (with bar behind neck)
Hanging Leg Raises: 4 sets of 15 reps

or

Lat Pulls ? 4 sets of 10-12 reps
Bent Over Rows ? 4 sets of 15 reps/arm
Reverse Hyperextensions ? 4 sets of 12 reps
Hanging Leg Raises ? 4 sets of 15 reps

2

mmm i don’t get something, are those 4 waves done in one training?, or one each training, if so i think there are too many warm up sets

3

no a different wave is done each week.

4

If you plan on this much volume using the 5/3/1 you may want to think of training 3 days a week. Also put your rows on your bench and military day and take them out of the deadlift day. Other than that, try it out and see how it works. Im on my third wave of the 5/3/1 and lovin it.

5

I’m starting my second cycle and love it as well. I’m doing the Boring but Big template for accessory work.

I see nothing wrong in going four days like you have. I don’t time to go four so I go three.

As far as the accessory work you have chosen, it looks all within what he has suggested. Is that the Bodybuilder template?

6

Looks on the money. A Jim constantly reiterates just remember to start off easy and deload in week 4 no matter how good you feel

7

Looks good to me. I agree with Cprimero, make sure to start easy and deload.

I am into my 3rd week of my 5th wave and I haven’t done less than 5 reps yet. Sooner of later I will do less than 5 reps, but if you start off easy you should make great progress without killing yourself.

8

Looks okay, but I’d tweek one thing for sure. Jim has actually suggested switching the 3X5 and 3X3 weeks. So start with the 3X3 @ 80%, 85%, 90% then go to the 3X5 week. Also, it’s okay to go 3 days a week but still cycle through the 4 lifts. What this does is add another week to the phase. I’m on my 4th phase and that’s what I’ve done and it’s working well. Here’s what my last two phases looked like:

Week1
Dead 3X3
Bench 3X3
Squat 3X3

Week 2
OH press 3X3
Dead 3X5
Bench 3X5

Week 3
Squat 3X5
OH Press 3X5
Dead 5/3/1

Week 4
Bench 5/3/1
Squat 5/3/1
OH Press 5/3/1

Week 5 Deload

Good luck!