Didnt know where to post this, I have a log but I’ve posted in it since what seems like forever ago so I’d thought I’d ask in this forum. Im 19, have been seriously PLifting for about 10 months now with expirence weight-training in high school also. Ive been using 5/3/1 for the past couple months and have made great gains. Recently however I’ve had to cut back because of my work schedule which has left me able to get two hard workouts in a week. Ive read Wendlers 2-day split and I liked it but I wanted to tinker with it tad to meet my own needs (i.e still need practice in the basics) tell me what you guys think
Upper Body Day (Week 1)
Bench 5/3/1 %
Power Clean 50-60% 5x3
Press 50-60% 5x10
DB Rows 4x10
Lat-PullDowns 4x10
RearDelt Flys 3x20
Side Laterals 3x20
Abs
Lower Body (Week 1)
Squat 5/3/1 %
DL 50-60% 5x10
Leg Ext 4x10
Back Ext 4x10
Tri-Pushdwn 3x10
Bicep Curl 3x10
Abs
Lower Body (Week 2)
DL 5/3/1%
Power Snatch 50-60% 5x3
Squat 50-60% 5x10
Good Morning 4x10
Leg Curl 4x10
Abs
Like in Wendlers Split the plan is to go 6-weeks a cycle then start over, no need for deload. Gonna rotate the 50-60% lifts (i.e Push Press for Press, CG Bench for bench etc.) every cycle to keep my body guessing.
Yeah bro, keep your body guessing. Are you gonna turn left? Are you gonna turn right? Well you’re flashing to the left so you must be turning left, but NOPE you’re turning right. The world has been fooled.
Do squats twice per week. One 5/3/1 day and one day as assistance, 6x6 or 7x5 or something with like 60-80%. Every second week, pick one of the days and instead of squatting do your 5/3/1 deadlift day. Full body is the way to go on 2x a week.
First off, note this is posted in the powerlifting section not bodybuilding. Ergo, this is aimed at moving the most weight in sq/bp/dl.
In that regards, this is what I would do:
Day 1:
Squat
Bench
Deadlift
Day 2:
Squat
Bench
Deadlift variation
Then if you have anything left afterwards do some upper back and shoulders. For the core lifts, I would do workouts that are NOT maximal. Not maximal reps or weight. things like 80% 5x3 or 70% 5x5 or whatever. Squats might be able to be a bit harder (Maybe 85% 5x2) but bench can definitely be a bit harder, like 85% 5x3 is a great workout. I am a strong advocator of training off of prelipins tables so that is basically what i am suggesting. Practise how you compete and practise in a way that you can practise a lot!
Thanks guys this has really helped and has given me some good ideas. i like the idea of squatting both workouts. Heres an idea of something for the main lifts
Day 1:
Bench 5/3/1
Squat 5/3/1
Day 2
Squat 50-70% 6x6
Power Clean/Snatch 50-70% 5x3
then the next week
Day 1
DL 5/3/1
Squat 50-70% 6x6
Day 2
Press 5/3/1
Squat 5/3/1
Obviously to help bring my posterior chain up to speed on 5/3/1 days I’d add in stuff like RDL’s, Leg Curls, Good Mornings etc.
I’d also cut back to on assistance work to, sticking to dips, chin-ups, rows, and rear delt work because arramzy is right, i do intend on competeing one day so im gonna stick to what helps the big 3 go up. tell me what you guys think
[quote]kylesully wrote:
Didnt know where to post this, I have a log but I’ve posted in it since what seems like forever ago so I’d thought I’d ask in this forum. Im 19, have been seriously PLifting for about 10 months now with expirence weight-training in high school also. Ive been using 5/3/1 for the past couple months and have made great gains. Recently however I’ve had to cut back because of my work schedule which has left me able to get two hard workouts in a week. Ive read Wendlers 2-day split and I liked it but I wanted to tinker with it tad to meet my own needs (i.e still need practice in the basics) tell me what you guys think
Upper Body Day (Week 1)
Bench 5/3/1 %
Power Clean 50-60% 5x3
Press 50-60% 5x10
DB Rows 4x10
Lat-PullDowns 4x10
RearDelt Flys 3x20
Side Laterals 3x20
Abs
Lower Body (Week 1)
Squat 5/3/1 %
DL 50-60% 5x10
Leg Ext 4x10
Back Ext 4x10
Tri-Pushdwn 3x10
Bicep Curl 3x10
Abs
Lower Body (Week 2)
DL 5/3/1%
Power Snatch 50-60% 5x3
Squat 50-60% 5x10
Good Morning 4x10
Leg Curl 4x10
Abs
Like in Wendlers Split the plan is to go 6-weeks a cycle then start over, no need for deload. Gonna rotate the 50-60% lifts (i.e Push Press for Press, CG Bench for bench etc.) every cycle to keep my body guessing. [/quote]
If I were you I would just follow the split the way Wendler laid it out. This looks like a shit load of volume to me.
[quote]kylesully wrote:
If anyone cares I decided to stick with the two day split Dan John wrote about with modfications to meet my needs
Workout 1 (Switching to diff. Bench variation every 3 weeks)
Bench
Snatch
Workout 2 (Switching out PC for DL and BS for FS every other week)
Power Clean
Back Squat
Accessories being (Rotated to match workout)
Dips, Rows, Pull-Ups, Press, Lunges, RDL’s, GM’s, Abs
Still tinkering with the volume
[/quote]
Good luck with that… If your only training twice a week and rotating exercises every week your only squatting once every two weeks. Thats a great way to keep your body guessing alright.
[quote]Doh wrote:
day 1: squat/bench/deadlift
day 2: squat/bench/rows
train using multiple set of singles and aim for more sets and less rest time next time (look up Doug Hepburn)
keeping the body guessing is overrated…and silly[/quote]
Thank you for that… Trying to keep the body guessing just doesn’t make sense for the sport of powerlifting. Don’t make you body guess - make it apt at perform the motions it needs to perform! SO SQUAT A LOT! And bench a lot, and pull a lot! Simple!
I personally dont like the many singles program, but always advocate prelipins to anyone!
Thank you for that… Trying to keep the body guessing just doesn’t make sense for the sport of powerlifting. Don’t make you body guess - make it apt at perform the motions it needs to perform! SO SQUAT A LOT! And bench a lot, and pull a lot! Simple!
I personally dont like the many singles program, but always advocate prelipins to anyone![/quote]
[quote]Doh wrote:
day 1: squat/bench/deadlift
day 2: squat/bench/rows
train using multiple set of singles and aim for more sets and less rest time next time (look up Doug Hepburn)
keeping the body guessing is overrated…and silly[/quote]
Thank you for that… Trying to keep the body guessing just doesn’t make sense for the sport of powerlifting. Don’t make you body guess - make it apt at perform the motions it needs to perform! SO SQUAT A LOT! And bench a lot, and pull a lot! Simple!
I personally dont like the many singles program, but always advocate prelipins to anyone![/quote]
Definitely more than one way to skin the cat and as long as we get those big 3 in there, it’s all good!
I really don’t understand where “keep the body guessing” came from. Powerlifting is a sport, and to be better at it one must practice it consistently. It’s like telling a basketball player to play soccer to keep the body “guessing”…just my opinion of course.
thanks guys for the help i dont know why i had the “keep the body guessing” thought so stuck in my head. im gonna stick to the basic bench/squat/pull idea and go from there.
[quote]kylesully wrote:
thanks guys for the help i dont know why i had the “keep the body guessing” thought so stuck in my head. im gonna stick to the basic bench/squat/pull idea and go from there. [/quote]
Glad to hear it. Just remember that its about practising the motions, not testing strength. Stick in the 70-85% range for most sessions.
Things like 80% 5x3 or 70% 5x5 are excellent choices.
[quote]kylesully wrote:
thanks guys for the help i dont know why i had the “keep the body guessing” thought so stuck in my head. im gonna stick to the basic bench/squat/pull idea and go from there. [/quote]
Great to hear!
If you check out a lot of the old timers, you can see that a low of them just stick to the big lifts and practiced them religiously!