[quote]sufiandy wrote:
Should be fine, hard to get the perfect 5/3/1 split by doing 2 lifts on one day in a 7 day period. Anyway you break it up you will be doing either your upper or lower lifts with only 1 day of rest in-between. Keep what you have for 2 months and swap days then if needed. If you can at all get a workout in on the weekend just do your press then instead of Monday, even if its just that 1 lift with assistance combined with squat Monday.[/quote]
Well the reason I did them both was because I was looking over Wendler’s Training Three Days a Week and he mentions that you can throw press in on squat or deadlift day, but as mentioned in 5/3/1 his views are subject to change on experience and since 5/3/1 was written after, maybe that is the case.
[quote]pbclax1 wrote:
Im going to be starting 5/3/1 in a few weeks and I’m getting the program and assistance work all set up. I will be doing a 3x per week workout and the workouts will look like this:
Military Press 5/3/1
DB Bench (4x7) (better to do CGBP?)
Shrugs (2-3x10)
Deadlift 5/3/1
Goodmornings or back raises (4x7)(suggestions for which one?)
Weighted abs (2-3x10)
Bench 5/3/1
Dips (4x7)
DB Rows (2-3x10)(would kroc rows be good to do? set/reps for kroc rows?)
Squat 5/3/1
Leg press or Lunges (4x7) (suggestions for which one?)
GHR or Leg Curls (2-3x10)(suggestions for which one)
This is based off the triumvirate assistance work. The periodization bible catches me eye as well (how would i setup sets/reps on that with three assistance exercises).
Hows it look? Open to any suggestions.[/quote]
Whats peoples opinion on the periodization bible and set/reps schemes for that? Its one more exercise per session…split between what I have setup and that.
Metalviper - your setup looks good man, just have to see how the press and squat and then benching two days later works out for you.
[quote]METAL VIPER wrote:
[quote]sufiandy wrote:
Should be fine, hard to get the perfect 5/3/1 split by doing 2 lifts on one day in a 7 day period. Anyway you break it up you will be doing either your upper or lower lifts with only 1 day of rest in-between. Keep what you have for 2 months and swap days then if needed. If you can at all get a workout in on the weekend just do your press then instead of Monday, even if its just that 1 lift with assistance combined with squat Monday.[/quote]
Well the reason I did them both was because I was looking over Wendler’s Training Three Days a Week and he mentions that you can throw press in on squat or deadlift day, but as mentioned in 5/3/1 his views are subject to change on experience and since 5/3/1 was written after, maybe that is the case.[/quote]
I would either drop the Press BBB on the Monday workout and just do Press 5/3/1 or try moving the Wed session to Thur… You could do Inc Press BBB (instead of Bench BBB) after bench and that way work a mix of bench and mil press but not a big deal either way.
[quote]Dan E wrote:
I would either drop the Press BBB on the Monday workout and just do Press 5/3/1 or try moving the Wed session to Thur… You could do Inc Press BBB (instead of Bench BBB) after bench and that way work a mix of bench and mil press but not a big deal either way.
[/quote]
Yeah, I’m thinking of moving all the shoulder work to Friday, after bench day. I’m coming off of Texas Method, so I’m used to doing shoulder work after high volume bench; it never adversely affected me.
Thanks for the replies guys. Really looking forward to this program. I’m just getting burned out on TM’s Monday’s and spending 2 hours in the gym. Looking to stick with this for a long, long time.
[quote]Spock81 wrote:
[quote]Osmosis wrote:
[quote]pbclax1 wrote:
Im going to be starting 5/3/1 in a few weeks and I’m getting the program and assistance work all set up. I will be doing a 3x per week workout and the workouts will look like this:
Military Press 5/3/1
DB Bench (4x7) (better to do CGBP?)
Shrugs (2-3x10)
Deadlift 5/3/1
Goodmornings or back raises (4x7)(suggestions for which one?)
Weighted abs (2-3x10)
Bench 5/3/1
Dips (4x7)
DB Rows (2-3x10)(would kroc rows be good to do? set/reps for kroc rows?)
Squat 5/3/1
Leg press or Lunges (4x7) (suggestions for which one?)
GHR or Leg Curls (2-3x10)(suggestions for which one)
This is based off the triumvirate assistance work. The periodization bible catches me eye as well (how would i setup sets/reps on that with three assistance exercises).
Hows it look? Open to any suggestions.[/quote]
It looks good!
Focus on putting all of your effort on the primary exercise. Assistance work is just that…assistance. I wouldn’t try to push the assistance intensity too hard, since you’ve already done the hard part on the primary exercise.
My personal choice for assistance work is shoot for 50 reps in as few sets as possible in as little time as possible. I generally fail around 25-30reps then rest 5-10 seconds and repeat until I hit 50.
Vary your assistance exercises from cycle to cyle to keep your muscles and nervous sytem guessing, and to keep it interesting. Pick an exercise your not very strong at and improve it.
[/quote]
Hmm that’s a different way of doing assistance, sounds like a cool idea. What is the benefit of doing it like this VS. 5 sets of ten?
I hate most of my assitance stuff, feels like such a chore, maybe this would make it less unpleasent haha
[/quote]
Well, with 5 sets of ten the weight will obviously be heavier depending on the amount of rest and with 50 reps the weight will be lighter. 50 reps seems to work the muscle a lot deeper versus using heavier weights that primarily involve tendons. Plus the lighter lessens chance of injury by using better form and allows for quicker reps (not herky jerky though) and provides some muscular endurance training. And, the assistance work is completed quicker resulting in shorter overall training session.
Try it on Push-ups or Bench, use about 50% of your max and shoot for 50reps with little to no rest. It works great on side and rear delts where people use too much weight. It may take 2-3 training sessions to get the right weight. If you don’t like, drop it and find a rep scheme you like.
I did 100 reps for calves, 50 lunges per leg and 50 back raise/hypers for my squat assistance today. I staggered out of the gym.
[quote]METAL VIPER wrote:
Thanks for the replies guys. Really looking forward to this program. I’m just getting burned out on TM’s Monday’s and spending 2 hours in the gym. Looking to stick with this for a long, long time. [/quote]
Ha holy shit, I’m the exact same boat.
Starting 5/3/1 on monday and fed up with spending way too long in the gym with TM.
Actually can’t wait for short and intense sessions!
[quote]METAL VIPER wrote:
Well, I think I’m going to start 5/3/1 on Monday. I’ve put some thought into what type and which assistance exercises I want.
Here’s what I’m thinking:
Monday
Squat 5/3/1
Press 5/3/1
Chain suspended good mornings
BBB Press
Chins
Wednesday
Bench 5/3/1
BBB Bench
Dips
Friday
Dead 5/3/1
BBB Squat
Rows
Kroc rows
perhaps some pullups thrown in
My initial concern, and I may have to retool it, is that the press work on Monday could detract from my bench. I could switch Monday and Friday, but again, that lat work could detract from my bench.[/quote]
Nothing wrong with OHP and squats on the same day. I combine those days as well when I’m short on time. I also press on Monday and bench on Wednesday. Never had a problem. I probably would skip the BBB press and do side and rear raises instead. Nothing worse than having a shoulder imbalance or injury.
Lat work detracting from bench? I do wide grip pull-ups between bench sets and actually think it has helped me. Don’t get too crazy though. I believe I do 5 or 6 quick reps then do a bench set. Same as with chins and OHP.
[quote]Jereth127 wrote:
Ha holy shit, I’m the exact same boat.
Starting 5/3/1 on monday and fed up with spending way too long in the gym with TM.
Actually can’t wait for short and intense sessions![/quote]
Seriously, man. I love the Texas Method from a programming standpoint; very intelligent way to build up, but shit, I’m dead tired of taking an hour just to squat. I’m at the point where as soon as I finish, I’m not only dead tired, but I’m dreading next Monday already. 5/3/1 seems to fit the bill of a modifiable program that allows you to get bull strong while keeping you mentally focused.
[quote]TheDudeAbides wrote:
Nothing wrong with OHP and squats on the same day. I combine those days as well when I’m short on time. I also press on Monday and bench on Wednesday. Never had a problem. I probably would skip the BBB press and do side and rear raises instead. Nothing worse than having a shoulder imbalance or injury.
Lat work detracting from bench? I do wide grip pull-ups between bench sets and actually think it has helped me. Don’t get too crazy though. I believe I do 5 or 6 quick reps then do a bench set. Same as with chins and OHP.[/quote]
Thanks for the advice. 5 or 6 quick reps of pullups or chins seems like a smart way to add volume without fatigue adversely affecting my bench. Really stoked to start this.
With intelligent modifications and hard work, how long do you guys think one could stay on this and still make progress? Since it is periodized and allows deloading, I don’t see how it wouldn’t work for a long, long time, given that one adheres to the program and advised jumps
[quote]METAL VIPER wrote:
With intelligent modifications and hard work, how long do you guys think one could stay on this and still make progress? Since it is periodized and allows deloading, I don’t see how it wouldn’t work for a long, long time, given that one adheres to the program and advised jumps
[/quote]
eh, forever? I’m on cycle 19. I had a six week break this Spring and a couple other two week breaks at some point, couple resets. I love and don’t plan on training any other way unless I needed to devote some time to specific fat loss.
[quote]TheDudeAbides wrote:
[quote]METAL VIPER wrote:
With intelligent modifications and hard work, how long do you guys think one could stay on this and still make progress? Since it is periodized and allows deloading, I don’t see how it wouldn’t work for a long, long time, given that one adheres to the program and advised jumps
[/quote]
eh, forever? I’m on cycle 19. I had a six week break this Spring and a couple other two week breaks at some point, couple resets. I love and don’t plan on training any other way unless I needed to devote some time to specific fat loss.[/quote]
Very happy to hear this. I like programmes that can be utilised for a very long time.
Also the idea of pull-ups between bench sets sounds great. I too was wondering how to incorperate chins and pull-ups into my 5/3/1 without turning the training sessions into the marathons that I want to avoid.
Thanks Dude.
[quote]TheDudeAbides wrote:
[quote]METAL VIPER wrote:
With intelligent modifications and hard work, how long do you guys think one could stay on this and still make progress? Since it is periodized and allows deloading, I don’t see how it wouldn’t work for a long, long time, given that one adheres to the program and advised jumps
[/quote]
eh, forever? I’m on cycle 19. I had a six week break this Spring and a couple other two week breaks at some point, couple resets. I love and don’t plan on training any other way unless I needed to devote some time to specific fat loss.[/quote]
Sounds perfect to me. I’m down with this for the long haul
Hi everybody. It’s been a long time since I’ve posted, but I like this 5,3,1 program and I’m ready to give it a try. Just want to get some feedback from the forum.
I’m 51 and I’ve been lifting since I was 19, had some time where I was less consistent than I would’ve liked, but I never quit. In my 40s I felt strong and was lifting regularly. Then my freakin’ knees went south. It seems I don’t have any cartalidge in my left knee and the right one isn’t far behind, so squats and deads are out. I’ve been doing mainly upper body with my nephew, Dan, who’s 29. Just body weight squats and riding my bike for an hour or two a few times a week keeps my legs strong and pain free.
So, how about this idea: BP and MP for the main exercises. Pull ups, upright rows, curls and behind the neck extensions for assistance. Keep up with the legs as described above to maintain mobility. Any thoughts? Can I use bent over rows as a main ex instead of legs?
Thanks, Matt
[quote]nitehawk710 wrote:
So, how about this idea: BP and MP for the main exercises. Pull ups, upright rows, curls and behind the neck extensions for assistance. Keep up with the legs as described above to maintain mobility. Any thoughts? Can I use bent over rows as a main ex instead of legs?
Thanks, Matt[/quote]
That looks like a plan. You could definitely do the 5/3/1 progression with rows, and even pull-ups. Just account for your weight.
Has anyone ever cut using 5/3/1?
[quote]Jim Wendler wrote:
[quote]PHGN wrote:
Just bought your 531 ebook, it looks really great. But I have one question I need to ask you, I was planning on doing the program exactly as written, is it ok ? [/quote]
Now this one was good - thanks for the laugh.[/quote]
hahha good idea?
[quote]forbes wrote:
Has anyone ever cut using 5/3/1?[/quote]
Few people did the V-Diet while using 5-3-1 as the workout and got good results. If you are going real low, I’d probably move OHP into one of the lower body days and just do a 3 day/week routine so you don’t overexert yourself.
Also would reset all the maxes 10% prior to the cut since you’ll likely lose strength temporarily with the reduced calories.
[quote]VTBalla34 wrote:
[quote]forbes wrote:
Has anyone ever cut using 5/3/1?[/quote]
Few people did the V-Diet while using 5-3-1 as the workout and got good results. If you are going real low, I’d probably move OHP into one of the lower body days and just do a 3 day/week routine so you don’t overexert yourself.
Also would reset all the maxes 10% prior to the cut since you’ll likely lose strength temporarily with the reduced calories.[/quote]
Ya I was thinking of reducing my frequency to 3x per week, and doing moderate intensity SS cardio on off days. Im using an IF approach, so ya, don’t want to take it too far. Im taking a Wendleresque approach to my diet though (and by that I mean Im just not counting calories or macros and such). High carbs on weight training days, low carbs on cardio days. I am determined to never count calories or macros. Too painstaking.
Fellas, I have been reading the 5/3/1 book and these boards - I have come up with the following routine, although im not 100% on the assistance work or balance of it all, so comments very much wanted!
1a Military Press 5/3/1
1b BW Chins
2a Kroc row
2b abs
1a Deadlift 5/3/1
1b calves
2a Kb Swings
2b Leg press
1a Bench 5/3/1
1b 1 arm db row
2a Dips
2b Toes to bar
1a Squat 5/3/1
1b savickas press
2a GHR
2b pulling movement??
[quote]TheDudeAbides wrote:
[quote]nitehawk710 wrote:
So, how about this idea: BP and MP for the main exercises. Pull ups, upright rows, curls and behind the neck extensions for assistance. Keep up with the legs as described above to maintain mobility. Any thoughts? Can I use bent over rows as a main ex instead of legs?
Thanks, Matt[/quote]
That looks like a plan. You could definitely do the 5/3/1 progression with rows, and even pull-ups. Just account for your weight. [/quote]
Dude, thanks for the reply. I don’t understand what you mean by “account for your weight.”
I thought about what you said. I was going to do bw pull ups as an assistance, but like the idea of using pull ups as a main exercise by adding weight. That would give me two pushing and two pulling movements. Work out 4 days a week.
Monday BP
Tuesday Bent row
Friday MP
Saturday weighted chins. BW squats and some ab work with every workout. Assorted assistance to round it out. I like it.