Program
This is a link to the program In a better format
What kind of help?
Lifting 4 days a week, focused around bench, OHP, deadlit, and squat, using 5 reps one week, 3 reps another week, and 1 rep the next week, with percentage based progression and a 4th week deload. Original.
And you say you wrote this program?
4 Likes
Help with adjusting exercises, And opinions on what kind of stuff i should add/remove. I’ve never really Had a plan in the gym I just kind of know exercises for each day and do them so i’m trying to get some form of structure
Oh god no. I’m not trying to Take credit for that type of lifting at all. I just want some Help adjusting the exercises in this to make it better. Thanks for the reply!
It’s kind of tough to keep track of everything that’s going on in your plan due to the format.
Maybe rewrite it so people can look it over more easily.
BB wrist curl 4x12
BB wrist curl reverse 4x12
30 sec rest
etc. just condense it - you get the point. it’s honestly really hard on the eyes right now - not trying to be picky but I think you’ll get more input if it’s easier to see all at once. Also, there are a TON of free programs in the articles on this site that others will likely direct you to, but I know the feeling of wanting to choose your own exercises. Good luck.
Ah, right.
Ditch what you posted. It’s horrible. Buy the original 5/3/1, read it cover to cover and then work your way through it over a year (that’s something like four months BBB, four months Triumvirate and four months Periodisation Bible). The only difference to the book I’ll suggest is using 80 per cent as your training max instead of 90; and adding five pounds every cycle to all the lifts, not just the upper body ones. That way you probably won’t need to reset until the year is up.
6 Likes
I’m seriously thinking about doing this when I’m in the army. 531 is meant for athletes and very active people after all if I’m not mistaken.
Edit: is the original book called 5/3/1 for Powerlifting?
1 Like
No, it’s called 5/3/1 The Simplest and Most Effective Training System for Strength
3 Likes
Ah cool cool. I saw that one and it had ‘2nd edition’ written on it and I assumed it meant 2nd book. But now I understand it’s just a larger version of the original. Have you ever seen it in bookstores in Aus Mark? I’m probably going to have to do the dreaded online shopping hey?
I got it as an eBook. Read on my phone.
1 Like
Alright. I put a link that shows The program in an actual structure now
Thanks for The reply!
is there a reason why you can’t just run a program that already exists? Why are you writing your own? And why do you think you or anyone in this forum is capable of improving on any pre-existing program written by an expert and tested by thousands of athletes?
2 Likes
I am curious to see how it could work. I never said it was better than any other program. But do you suggest any specific programs?
So are you wanting a critique and constructive criticism ? Do you plan on running it?
This is going nowhere:/
1 Like
I usually do 5/31 when I’m having physical job or when I already do lots of crap during the day.
To me 5/3/1 increased sthrenght greatly but I never really gained mass on it. And it doesn’t give me a good pump.
5x5 program is something in the middle. Good sthrenght gain and I gain some weight too.
4 sets of 8 reps is high volume and gives me awesome pumps. I also gained on it.
12/10/8 is basically same purpose as previously mentioned 4x8. Just it’s done with bit lighter weight and it gives me crazy pumps.
Try out more stuff and see how your body responds. And any given program will eventually stop giving results if you stick to it for too long. So you need to change things once in a while.
There’s lots of programs on the internet already. Just take them and try out each one for 3 months and see what works for you.