I want to do a program that has the same basic layout as 5/3/1 BBB so I can focus a little more on hypertrophy. But I’m not quite “advanced” enough that I need to do 5/3/1; I think I can still make progress doing 3x5 and adding weight once a week (I’m currently running Madcow).
Also the assistance is 3x10 instead of 5x10, because I want to make room for conditioning. But I am not really sure if the conditioning I’m adding is too much to recover from.
I’m open to suggestions.
Mon:
OHP 3x5
Bench 3x10
DB Rows 3x10
curls 2x10
skullcrushers 2x10
face pulls 2x10
Tues:
Deadlift 1x5
Squat 3x10
Farmer’s Walks
Ab wheel 3x10+
Fri:
Squat 3x5
Deadlift 3x10
Farmer’s Walks
Ab wheel 3x10+
Saturday:
Hill sprints
Sunday off
I’m used to doing conditioning the day after squats/deads, but not twice a week. When I did SS I would do them on Saturdays. However, the lower frequency of squats might make it okay. What do you think?
That’s honestly not a bad beginner strength program. I’d swap something for the rep deads and try and keep at least a rep in the tank on your big moves, but personally think it’s pretty solid.
[quote]WhiteFlash wrote:
That’s honestly not a bad beginner strength program. I’d swap something for the rep deads and try and keep at least a rep in the tank on your big moves, but personally think it’s pretty solid. [/quote]
Glad to hear it. Yeah I was already on the fence about swapping them with RDL’s or SLDL’s.
[quote]WhiteFlash wrote:
That’s honestly not a bad beginner strength program. I’d swap something for the rep deads and try and keep at least a rep in the tank on your big moves, but personally think it’s pretty solid. [/quote]
Glad to hear it. Yeah I was already on the fence about swapping them with RDL’s or SLDL’s.[/quote]
What I would do. Also, if you’re trying to gain, I’d try and hit conditioning directly after lifting, ideally after one upper and one lower day, and maybe switch it up, like jump rope, battle ropes, jogging after upper, then hill sprints, sprints, ladders, etc… after lower. Have absolutely nothing to back this up, it just seems to be working really well for me personally.
[quote]DAVE101 wrote:
I think it looks pretty solid as well, and I would also agree that RDLs would be a good (but not necessary) substitute for the 3x10 work.[/quote]
Yeah, I like Good mornings or RDL’s for my Deadlift rep work. I have found that TB Deads are also an acceptable sub here but I don’t seem to get the hamstring work that I do with conventional deads or the previous two.
[quote]WhiteFlash wrote:
OP, you still runnin’ this? I’m actually about to give this an 8 week run, but with a few modifications. The simplicity is awesome.[/quote]
Yep. I like it a lot. I’ve been thinking of changing the 3x5 work to ramping up to 1 top set, a la Bill Starr’s 5x5. And as much as I love hill sprints, I realized there’s a tire on my school’s field, so I still do the sprints of saturdays but on Wednesday I do tire flips
[quote]nkklllll wrote:
What percentages are you basing the 3x10 work on? Are you trying to progress with it or just picking a weight and moving up when it feels easy?[/quote]
Basically the latter. Don’t overthink the weight on assistance lifts.
