With a 3 day a week full body program (squat, push, pull) as outlined in Jim’s spill. What kind of assistance work would people recommend?
none. from what I remember, you focus on lift each day, and then the other two work on the other two.
Example routine
Monday - Squat Day
Squats - 5/3/1
Close Grip Bench/Floor Press/DB Bench/Military Press - 5x10
DB Rows/Barbell Rows/Chins/GHR/Good Mornings - 5x10
High Intensity Prowler Work
Wednesday - Bench Day
Bench - 5/3/1
Squats - 5x10
DB Rows/Barbell Rows/Chins/GHR/Good Mornings - 5x10
High Intensity Prowler Work
Friday - Deadlift Day
Deadlifts - 5/3/1
Squats - 5x10
Close Grip Bench/Floor Press/DB Bench/Military Press - 5x10
High Intensity Prowler Work
In and out less then an hour. Simple and effective.
[quote]koubanator wrote:
none. from what I remember, you focus on lift each day, and then the other two work on the other two.
Example routine
Monday - Squat Day
Squats - 5/3/1
Close Grip Bench/Floor Press/DB Bench/Military Press - 5x10
DB Rows/Barbell Rows/Chins/GHR/Good Mornings - 5x10
High Intensity Prowler Work
Wednesday - Bench Day
Bench - 5/3/1
Squats - 5x10
DB Rows/Barbell Rows/Chins/GHR/Good Mornings - 5x10
High Intensity Prowler Work
Friday - Deadlift Day
Deadlifts - 5/3/1
Squats - 5x10
Close Grip Bench/Floor Press/DB Bench/Military Press - 5x10
High Intensity Prowler Work
In and out less then an hour. Simple and effective.[/quote]
Makes sense. Thanks very much.
Cycle 1 Results
Here’s my results from Cycle 1 of the full body program
Squat
5 - 137.5kg x 12
3 - 145kg x 10
1 - 155kg x 6 (Cut set short due to being put off, had 7 at least, 8 may have been a challenge)
Deadlift
5 - 160kg x 10
3 - 170kg x 8
1 - 180kg x 6 (had a grinder left in me)
Decline Bench
5 - 87.5kg x 10
3 - 92.5kg x 9
1 - 100kg x 6 (had one more in me)
Press
5 - 65kg x 6
3 - 70kg x 5
1 - 72.5kg x 4
First two press sessions were done in the morning (i normally lift in the afternoon.) Pressing this cycle was a little disappointing…not sure if its worth reassessing the working weight given that the 1 week wasnt overly shabby. Thoughts?
[quote]booneyx wrote:
With a 3 day a week full body program (squat, push, pull) as outlined in Jim’s spill. What kind of assistance work would people recommend?[/quote]
I just do some heavy ab work and conditioning to finish a session.
I do, however, do lots of pull ups and ab wheel work at home.
3 of my off days are pull ups, press ups, body weight squats, ab wheel and stretching. (nothing intense but I get the volume in)
1 day rest.
[quote]booneyx wrote:
With a 3 day a week full body program (squat, push, pull) as outlined in Jim’s spill. What kind of assistance work would people recommend?[/quote]
This is what I do:
Squats 5/3/1
Low Incline Bench 55% - 65% - 75%
RDLs/GMs 4x10-12
Lateral Raise SS with Rear Delt Raise 3-4 sets
Conditioning
Deadlift 5/3/1
Military Press 5/3/1
Lots and lots of pull ups
Conditioning
Bench press 5/3/1
Squats 55% - 65% - 75%
Rows 5x10-12
Conditioning
This is the backbone and the absolute minimum for me. Every session starts with jump rope and stretching. Conditioning varies between more rope skipping, sprints or just jogging. Also 2-3 extra workouts per week with some beach work for about 15 minutes.
Another quick question - Deload week on the full body routine, you guys just adjust the working percentages and keep everything else the same?
I think it must have been some weird bug or something. I had digestive issues for days afterwards. My squat session today was on track. Thanks for all the replies and suggestions.
Considering:
High Pull 5/3/1
Squat 5/3/1
Dips 3 x 10
Core
Conditioning
Squat (work up to 75% for 5 reps)
Deadlift 5/3/1
Press 5/3/1
Core
Conditioning
Squat (work up to 75% for 5 reps)
Bench 5/3/1
Row 3 x 10
Core
Conditioning
I really like the idea of throwing box jumps and chins between sets of squats/presses as outlined in phase 4 of the full body program. Would this be advisable for someone starting 5/3/1 full body?
Thanks in advance.
Is anybody running the 5/3/1 for powerlifting with 3x3 +~3 singles, 3x5, 5/3/1, deload? Results from anybody? I just finished a DL comp last weekend and there’s another on Jan. 21st (last one was my first). I’m in PT school so I won’t be able to compete again until July with our workload (hoping to be able just to maintain through gross anatomy, kines, phys eval, etc…). I was set on running 5/3/1 for powerlifting just to keep at it through teh semester then I found this SLP comp (laid back) in MS in Jan and wanna do it. This past comp was disappointing in that I didn’t get 500 so I’d really like to get that in a comp ASAP
[quote]thehebrewhero wrote:
Been doing the 5-3-1 program for a few months good results but not sure my assistance work and my conditioning are correct. So here is what I do let me know any feedback
Mon- warm up, Chest Press 5-3-1, Chest press 50% 5x10, Rows 50% 5x10, Croc rows 5x10 (as heavy as I can do)
Heavy conditioning later in day, Interval training body weight or light weights
Tue- Warm up, Squat 5-3-1, Squat 50% 5x10, Leg curl 50% 5x10, Calf raises 5x10 50%
LISS 45min
Wed- (shoulder rehab routine) warm up, ohp 5-3-1, ohp 50% 5x10, Chin ups 5x10, shrugs 5x10 (heavy as I can)
Heavy cond work same as mon
Thurs- warm up, DL 5-3-1, DL 50% 5x10, GM 5x10 50%, Lunges 5x10, Hanging leg raises 5x20
LISS 45min
Fri- Glam muscle day just arms, calves, abs run 4 miles or do Heavy Con work depends on shit
Sat & Sun chill Im still a bit active with construction work or Landscaping[/quote]
Only change I would make is hire someone to do your landscaping.
[quote]booneyx wrote:
Considering:
High Pull 5/3/1
Squat 5/3/1
Dips 3 x 10
Core
Conditioning
Squat (work up to 75% for 5 reps)
Deadlift 5/3/1
Press 5/3/1
Core
Conditioning
Squat (work up to 75% for 5 reps)
Bench 5/3/1
Row 3 x 10
Core
Conditioning
I really like the idea of throwing box jumps and chins between sets of squats/presses as outlined in phase 4 of the full body program. Would this be advisable for someone starting 5/3/1 full body?
Thanks in advance.[/quote]
The progression in the book is there for a reason.
Jim, just got the new version of 5/3/1, loved it. Thanks again for everything you’ve done for training as a whole and for myself individually.
[quote]Chris87 wrote:
Jim, just got the new version of 5/3/1, loved it. Thanks again for everything you’ve done for training as a whole and for myself individually. [/quote]
You are welcome - thanks for the support. Is anyone interested in me doing another Ask Anything LiveSpill?
Please do Jim. Can you do them daily lol
[quote]Vladamir wrote:
Please do Jim. Can you do them daily lol [/quote]
x2
[quote]Jim Wendler wrote:
[quote]booneyx wrote:
Considering:
High Pull 5/3/1
Squat 5/3/1
Dips 3 x 10
Core
Conditioning
Squat (work up to 75% for 5 reps)
Deadlift 5/3/1
Press 5/3/1
Core
Conditioning
Squat (work up to 75% for 5 reps)
Bench 5/3/1
Row 3 x 10
Core
Conditioning
I really like the idea of throwing box jumps and chins between sets of squats/presses as outlined in phase 4 of the full body program. Would this be advisable for someone starting 5/3/1 full body?
Thanks in advance.[/quote]
The progression in the book is there for a reason.[/quote]
Thanks - point taken, will steer clear of those. What is the best way to get 2 reps of pulling in for each rep of pushing for a beginner?
Also, thanks for the great book.
Hey Jim,
Thanks for the new book, I read some of the additions yesterday (i’ve already read the original but will
read the whole thing again.) Quick few of questions, Im doing the full body program (Im in the deload week of the first cycle.)
Everything went well but my press seemed a bit off. My 1RM is 85kg and my results from the cycle were:
5’s - 65kg x 6
3’s - 70kg x 5
1’s - 72.5kg x 4
Would it be wise to keep my training max the same and retry? Or should I just go with adding the 2.5kg for the next cycle? All my other lifts went how I predicted (5’s 10+ reps, 3’s 8+reps, 1’s 6 reps.)
Secondly -
I much prefer to lift in the evening but I have strongman gear that I can only use Saturday morning. What do you think of splitting the friday session in to two?
Monday PM - Squat (light). Deadlift 5/3/1 . DB bench
Wednesday PM - Squat 5/3/1. Bench 5/3/1. T-bar Row
Friday PM - Press 5/3/1
Saturday AM - Squat (light) Strongman stuff (2 events)
(I do a crap tonne of pull ups and body rows at home, so im not worried about back specific work in the gym)
Any input greatly appreciated.
Cheers
Dan
[quote]booneyx wrote:
[quote]Jim Wendler wrote:
[quote]booneyx wrote:
Considering:
High Pull 5/3/1
Squat 5/3/1
Dips 3 x 10
Core
Conditioning
Squat (work up to 75% for 5 reps)
Deadlift 5/3/1
Press 5/3/1
Core
Conditioning
Squat (work up to 75% for 5 reps)
Bench 5/3/1
Row 3 x 10
Core
Conditioning
I really like the idea of throwing box jumps and chins between sets of squats/presses as outlined in phase 4 of the full body program. Would this be advisable for someone starting 5/3/1 full body?
Thanks in advance.[/quote]
The progression in the book is there for a reason.[/quote]
Thanks - point taken, will steer clear of those. What is the best way to get 2 reps of pulling in for each rep of pushing for a beginner?
Also, thanks for the great book.
[/quote]
I do chins between every single set of every single exercise (unless it’s a row). Easy as hell. And you won’t get weaker when you do that. Whoever thinks bringing your chin to a bar between some sets will effect their lifts might as well consider himself Tucker #1.
[quote]SpiderDan wrote:
Hey Jim,
Thanks for the new book, I read some of the additions yesterday (i’ve already read the original but will
read the whole thing again.) Quick few of questions, Im doing the full body program (Im in the deload week of the first cycle.)
Everything went well but my press seemed a bit off. My 1RM is 85kg and my results from the cycle were:
5’s - 65kg x 6
3’s - 70kg x 5
1’s - 72.5kg x 4
Would it be wise to keep my training max the same and retry? Or should I just go with adding the 2.5kg for the next cycle? All my other lifts went how I predicted (5’s 10+ reps, 3’s 8+reps, 1’s 6 reps.)
Secondly -
I much prefer to lift in the evening but I have strongman gear that I can only use Saturday morning. What do you think of splitting the friday session in to two?
Monday PM - Squat (light). Deadlift 5/3/1 . DB bench
Wednesday PM - Squat 5/3/1. Bench 5/3/1. T-bar Row
Friday PM - Press 5/3/1
Saturday AM - Squat (light) Strongman stuff (2 events)
(I do a crap tonne of pull ups and body rows at home, so im not worried about back specific work in the gym)
Any input greatly appreciated.
Cheers
Dan[/quote]
- Gain weight
- Reset
- Increase volume
- Increase lat work.
- Squat more
As for the second question - that is fine. But I have zero idea why you can’t squat on Friday unless it’s a “timing” thing. I’ve seen guys run 2 miles, run up stadium stairs for an hour (in the afternoon) and squat over 700 pounds (for a charity event). Kind of defeats the whole purpose of whole body training.