I’ve got a new training plan that I’m extremely excited about. I will try to switch over to it next week. I gave the chest day a bit of a ride yesterday though just to feel it out.
It’s a push, pull, legs split, working out 6 days a week, hitting each muscle group twice while keeping a 5/3/1 base for each of the 4 big lifts. So in addition to the four 5/3/1 days plus accessory, there are essentially two added days of just “accessory” which will be another leg day (using only front squats, not back squats) and another back day which is basically a strongman event day (no deadlifts; deadlifts are just once a week).
Monday:
Bench using 5/3/1
Incline DB 3 sets of 6-8 with a rest pause at the end
Cable Flies 4 sets of 10-12 with a drop set at the end
Seated DB OHP 3 sets of 6-8 with a rest pause at the end
Lateral Raises 4 sets of 10-12
DB Rear Delts 4 sets of 10-12
Weighted Dips 3 sets of 8-10
Skull Crushers 4 sets of 10-12
Rope Pushdowns 4 sets of 10-12 with a drop set at the end
Tuesday:
rest
This is my only rest day, and it will probably always be a rest day, because this is when the Wind Symphony I’m in rehearses. And you know what’s sad? I lift like 6 days a week, and I play horn once a week, and I’m still a better horn player than powerlifter lol.
Wednesday:
Deadlift using 5/3/1
Either Deficits or Stiff Legs 3 sets of 3-6
Good Mornings 3 sets of 6-8
BW Hyperextensions 4 sets of 25
DB Rows Against Incline Bench 3 sets of 6-8 may do a rest pause at the end as well based on how that feels
Lat Pulldowns 4 sets of 6-8 with a drop set at the end
Cable V-Bar Rows 4 sets of 6-8 with a drop set at the end
Cable Preacher Curls Outer Grip 4 sets of 10-12 with a drop set at the end
Cable Preacher Curls Middle Grip 4 sets of 10-12 with a drop set at the end
Cable Preacher Curls Inner Grip 4 sets of 10-12 with a drop set at the end
Thursday:
Squats using 5/3/1
Front Squats 3 sets of 5-8
Glute-ham Raises 4 sets of 10-12
Split Squats 4 sets of 8-10
Calf Raises 5 sets of 10-12
Friday:
Press using 5/3/1, may add a little log press with this every so often
Incline Barbell 3 sets of 8-10
DB Pullovers 3 sets of 10-12
DB Bench 3 sets of 10-12 with a rest pause at the end
Cable Flies 4 sets of 10-12 with a drop set at the end
Cable Lateral Raises 4 sets of 10-12 with a drop set at the end
Cable Rear Delts 4 sets of 10-12 with a drop set at the end
Weighted Dips 3 sets of 8-10
Skull Crushers 4 sets of 10-12
Rope Pushdowns 4 sets of 10-12 with a drop set at the end
Saturday:
Farmer’s Walk I dunno like 3 carries of some distance?
Atlas Stones 2 sets of 4-5 loads
DB Shrugs 4 sets of 10-15
Pullups 5 sets of 10
Scap Retractions 4 sets of 10-15
Barbell Curls 3 sets of 6-8
DB Curls Laying Against Incline Bench 4 sets of 10-12
Arnold Curls 4 sets of 10-12
Sunday:
Smith Machine Front Squats 4 sets of 10-12
Leg Extensions 4 sets of 10-12
Leg Curls 4 sets of 10-12
Lunges 4 sets of 10-12
Calf Raises 5 sets of 10-12
Super hyped to try this. My only regret is having to put 5/3/1 squat day immediately after 5/3/1 deadlift day. Ideally I would switch the two leg days so that the light one is after deads and the heavy one is more isolated. Unfortunately though the good gym is closed on Sunday, and I really don’t want to do heavy squats somewhere else, likely by myself.
It shouldn’t be too bad though, because, number one, I don’t give a shit about squats except insofar that they help my deadlift, and number two, I think I can still squat decently enough after pulling. I mean last week I pulled heavy on Friday, set a beltless PR on rackpulls and deficit deads on Sunday, and then hit a rep PR squat on Monday. So I’m not going to worry about it.
Latter