Hey all,
I can’t get out of my own head. T-Nation is the closest thing I have to training partners these days. Hoping you can help with this.
I just finished 12 weeks of 5/3/1 + BBB, using front squats, press, snatch-grip deads and inclines. My next block set up below. I reread Beyond while I was mapping this out. Planning 12 weeks of this:
Day 1:
DeFranco’s Limber Eleven to start every workout
Full Snatch 5/3/1 (done as all singles, on-the-minute, using the % and volume from the 5/3/1 formula)
Press 5/3/1+
Bent Rows volume
Pushups volume
Day 2
Box Jumps
Squats 5/3/1+
Sled/Abs/curls in a circuit, 4-5 rounds
Day 3 - Limber 11, 2 mile walk
Day 4
Incline 5/3/1+ (end of bench on a 4" block)
Decline 3-board 5x5 (other end of bench on a 4" block)
Chins volume
Day 5
Cleans 5/3/1 (done as singles OTM like snatches)
Front Squat - after last clean single, before dropping the bar, I do one all-out set, like the 3rd set of 5/3/1
High Pulls 5x5
KB Swings/Abs/Farmers/Bi’s in circuits for conditioning
Day 6 & 7 - Limber 11, a couple long walks
A couple notes on this:
- Tried to stick with “less is more”
-All singles for snatch and clean - my hands get torn up doing reps on classic lifts without resetting properly.
-Sled is the only assistance on squat day - classic lifts on two other days.
-3-boards give me more pressing but spare my shoulders
Anything here look like a problem?
Would you put in more assistance work for legs/posterior chain?
What are your current training maxes? What are your goals? What is the reason you aren’t deadlifting? Maybe I just glanced over them. Do your shoulders actually give you problems, or is the 3-board pressing a preventive measure?
At first glance, this doesn’t look like 5/3/1 any longer. Have you tried an as-written template for an extended period of time before tweaking it? That is a genuine question, not a dig. Maybe that was that the previous 12-week block you mentioned?
Let us know and we can give better feedback.
My goal is to hit a masters (M40) qualifying total in weightlifting.
I did the original 5/3/1 for two straight years in 2010 and 2011. I also did the 12-wk BBB, then the Full Body clean, before getting the bug to try WL seriously in 2012. After screwing around with a bunch of WL programs, I realized I was actually weaker. Too much focus on only the Sn/C&J, not enough squats and pulls. So, this winter, I did the 12-week BBB with deads in the Snatch grip, and added about 8-9lbs of lean mass. I am now trying to slowly advance and translate that strength gain to the full lifts.
I’m not deadlifting mostly because I don’t need to with two days of fast pulls. Because of my levers, my dead is my best lift. I conv deadlifted 365 (double-overhand, no belt) for a triple (at 180 bodyweight), but my best clean is 215. The 3-board is partially about prevention, and partially because my delts will die out before my triceps on a full range bench. I had a labrum repair in 2009, so I try to not stress the shoulders unless I am actually working my delts.
I think you make a great point, its not 5/3/1 any longer. I agree. Its a WL setup, not PL or general athlete setup. Unlike most WL programs, 5/3/1 is designed to work for natural, raw lifters who prefer to program some auto-regulation, instead of self-regulate by feel alone. With >25 yrs of training, I think 5/3/1 is by far the best program for people who want to get strong, but don’t want to make a career out of their time in the gym. Plus, lots of 5/3/1 lifters learn to think about their training, and how to assess and plan out blocks without paying a coach. That’s why I posted here.