Exercise Selection for 5/3/1

Training Powerlifting
1

Here’s what I’m planning:

Saturday
-OH Press
-Chins
-Dips
-Curls

Monday
-Deadlift
-Hip Thrust
-1 Legged RDL
-Ab Roll-out

Tuesday
-Bench Press
-Kroc Rows
-OH DB Tri Extension

Friday
-Back Squat
-Front Squat
-Dragon Flag

Are there glaring weaknesses to my program - neglected body parts, overtraining other one, etc? I’m training for strength, not size, so it doesn’t matter to me that I have little direct biceps, calves, etc stimulation.

And just FYI, I’m lifting the main lifts as Wendler describes in 5/3/1, and the other lifts as per CT’s ramping suggestions.

2

[quote]TwinIron wrote:
Here’s what I’m planning:

Saturday
-OH Press
-Chins
-Dips
-Curls

Monday
-Deadlift
-Hip Thrust
-1 Legged RDL
-Ab Roll-out

Tuesday
-Bench Press
-Kroc Rows
-OH DB Tri Extension

Friday
-Back Squat
-Front Squat
-Dragon Flag

Are there glaring weaknesses to my program - neglected body parts, overtraining other one, etc? I’m training for strength, not size, so it doesn’t matter to me that I have little direct biceps, calves, etc stimulation.

And just FYI, I’m lifting the main lifts as Wendler describes in 5/3/1, and the other lifts as per CT’s ramping suggestions.[/quote]

On tuesday you have your 5/3/1 bench and then kroc rows which are good, But you should try throwing in some sort of bench press assistance. Whether it’s more dips or some dumbell benching.

3

[quote]Smith K wrote:

[quote]TwinIron wrote:
Are there glaring weaknesses to my program - neglected body parts, overtraining other one, etc? I’m training for strength, not size, so it doesn’t matter to me that I have little direct biceps, calves, etc stimulation.

And just FYI, I’m lifting the main lifts as Wendler describes in 5/3/1, and the other lifts as per CT’s ramping suggestions.[/quote]

On tuesday you have your 5/3/1 bench and then kroc rows which are good, But you should try throwing in some sort of bench press assistance. Whether it’s more dips or some dumbell benching.[/quote]

Ive found in my first couple of cycles that a bit of extra volume for my triceps and upperback has been good for my overall strength. I don’t always add in the extra volume but normally every 2nd session or so. Ive found band pushdowns and facepulls are good for extra volume without the extra weight.

4

On deadlift day I’d use the one leg RDL as part of the warmup and then do more deadlifts at a lighter weight and more reps than the 5/3/1 sets. Shoot for 5x10 @ 50% of your max.