Starting 5/3/1/ 2 Day a Week

Training 5/3/1
1

First off, apologizes, sorry I’m sure this is already on here but I’ve read that much in the last 3 days since discovering 5/3/1 I’m going stir crazy, I’ve bought the PC kindle version of the book as it is very difficult to get in the UK but I think reading from a screen is making it worse for me.

I am trying to start to follow the program after doing bodyweight workouts for 2 years (inc squats up to 190lbsx8rep - but general max out at 178lb x10) in general I train for my year long sport - road cycling - but I want to get in shape as well & not worried about adding muscle as I believe it will benefit me in the long run.

My request for help is I have read the training 2 day a week pages (77-79)
Am I right in thinking I do the (option one) squat (5/3/1) bench (5/3/1) & all four of the assistance exercises etc etc or do I chose only 1 or 2 of the assistance exercises
or if I were to follow option two do I do all four exercises as suggested on each of the days in the two weekly cycle?
& what level of weight do I use in the assistance exercises (I guess something that allows me to carry the full rep set out without over doing it?)
Also is the table on page 93 out there anywhere for a 2 day a week program.

Again apologizes as I’m sure these questions have been asked but as mentioned I’ve read that much now I am completely lost!
Thank you
Laurence

2

  1. The assistance work is just a suggestion - you can do as little or as much as you want.

  2. I dont understand your question so… Option 2 cycle takes 6 full weeks to complete, not 3. That should clarify any issues of when you do the four main movements.

  3. The weight of the assistance work is up to you - for supplemental work (big assistance) there are many different program king options. I just wrote one for Option 2 and put it on my forum. Since you are an athlete, I recommend periodizing your training to fit your sporting schedule. I would recommend Never Peak Again. This seems to be my " go to" for anyone looking to get best of both worlds. But you have to do whichever template makes sense and gets your ass in the weight room.