Anyone tried the full body 5/3/1 routine? Jim says you do 1 of the core exercises with 5/3/1 weights and the other with deloading weights. Anyone tried doing 2 of the core exercises with the 5/3/1 weights?
I’m going to start doing 4 days a week with this routine:
Day 1:
Back Squat, Flat bench with 5/3/1 weights, accessory work
Day 2:
Conventional deadlift, Military press with 5/3/1 weights, accessory work
Day 3:
Front squat, Inclined bench with 5/3/1 weights, accessory work
Day 4:
Sumo deadlift, Push press with 5/3/1 weights, accessory work
It seems to me that two 5/3/1 movements per session with 4 sessions a week is overkill.
Jim has a lot of good programs in his 2nd edition, powerlifting or football 5/3/1 books. I’d highly recommend using a program from one of them rather than trying something that most people will struggle to recover from.
If I wanted to do full body I would just do a different program as there are better ones, 5/3/1 is ideal for upper/lower split. The only modification I’ve seen that looked acceptable was Jim’s 3 day a week program where you squat everyday but its 1 less day a week.
[quote]booneyx wrote:
It seems to me that two 5/3/1 movements per session with 4 sessions a week is overkill.
Jim has a lot of good programs in his 2nd edition, powerlifting or football 5/3/1 books. I’d highly recommend using a program from one of them rather than trying something that most people will struggle to recover from.
[/quote]
I definitely agree on that one. Now on the other hand I’m going to be out of town in a week so on Sunday I plan on doing Bench Press / Deadlift and Monday Shoulder Press / Back Squat but I’m probably not going to do any accessory work, play it by ear, and I’ll have a whole week of with no lifting at all. It’s definitely not something I would do on a regular basis.
[quote]v.sabarish wrote:
Anyone tried the full body 5/3/1 routine? Jim says you do 1 of the core exercises with 5/3/1 weights and the other with deloading weights. Anyone tried doing 2 of the core exercises with the 5/3/1 weights?
I’m going to start doing 4 days a week with this routine:
Day 1:
Back Squat, Flat bench with 5/3/1 weights, accessory work
Day 2:
Conventional deadlift, Military press with 5/3/1 weights, accessory work
Day 3:
Front squat, Inclined bench with 5/3/1 weights, accessory work
Day 4:
Sumo deadlift, Push press with 5/3/1 weights, accessory work
[/quote]
Go with Jim’s 3 workouts per week template. I know the deload percentages of the squats seem low and easy, but I took it as an opportunity to work some plyos in. It did ok for my lower body lifts and the low weight, low volume, but frequent squatting with the plyos helped my speed and technique a bit. Slow and steady progress, but my bench took a nose dive while on the full body plan like all other full body plans I’ve tried.
I made the mistake of putting singles in there 2 times a cycle per lift instead of just a few weeks out from testing maxes. I didn’t understand that the reps on the main lifts are what build lasting strength and the singles build coordination with heavy weights. I would also do push up and those bouncy medicine ball thingy plyos for pressing which I didn’t do.
Thanks for those comments. I’m not actually following Wendler’s program, I’m just borrowing the percentages. Till now I have been doing squat(sometimes deadlift), bench press, military press and bent barbell rows (plus some high pulls and pull ups), all for 3 reps at 85% of my 1 RM in each strength training session. I usually do Olympic lifting for 7 months and switch to strength training for 5 months (with a little bit of Olympic lifting) and even during my Olympic lifting time, I do squats and military press (or push press) 2-3 times a week with the same intensity. My progress with the weights has been pathetic (10kg/year on my squat), but recovery or injuries have never been a problem.
I’m not into competing, I’m an amateur. I love that feeling that I get when I squat and deadlift close to my max for 3-4 reps and that is the primary reason for working out. Progress with the weights is secondary for me. I guess I’ll try going for 2 core exercises with the 5/3/1 percentages for a few weeks and see how I progress. If I have issues with recovery, I’ll start doing only 1 core exercise per session. Considering my earlier routines, this routine is actually very light, and that’s why I probably expect consistent gains. I’m going to start on the routine from 13th and will go on for 24 weeks, will keep you guys updated on my progress.
How does this look as a full body template? I don’t plan on jumping right into this, I am gong to do Wendlers programmed templates, but I want to work up to this over time.
How does this look as a full body template? Probably conditioning in the morning (running, calisthetics), not by choice.
Day1
Squat- 5/3/1
Close grip bench- 2nd Edition assistance set/rep scheme ssw/ pullups
Db row-2x10, 1x Failure
GHR- 1x"Failure", 2x half of first set
Abs- 2nd Edition Ab circuit
Day 2
Squat- As per phase
Bench- 5/3/1 ssw/ pullups
BB row- 2nd Edition assistance set/rep scheme
GHR- 3x half of monday “failure” set
Abs- 2nd edition ab circuit
Day 3
Squat- As per phase
OHP- 5/3/1 ssw/ pullups
Deadlift- 5/3/1
BB Curl- 3x10
Abs- 2nd Edition ab circuit
100 Band pullaparts/100 neck extensions w/ harness, per training day
[quote]Roch51 wrote:
How does this look as a full body template? I don’t plan on jumping right into this, I am gong to do Wendlers programmed templates, but I want to work up to this over time.
How does this look as a full body template? Probably conditioning in the morning (running, calisthetics), not by choice.
Day1
Squat- 5/3/1
Close grip bench- 2nd Edition assistance set/rep scheme ssw/ pullups
Db row-2x10, 1x Failure
(GHR- 1x"Failure", 2x half of first set)
Abs- 2nd Edition Ab circuit
Day 2
Squat- As per phase
Bench- 5/3/1 ssw/ pullups
BB row- 2nd Edition assistance set/rep scheme
(GHR- 3x half of monday “failure” set)
Abs- 2nd edition ab circuit
Day 3
Squat- As per phase
OHP- 5/3/1 ssw/ pullups
Deadlift- 5/3/1
(BB Curl- 3x10)
Abs- 2nd Edition ab circuit
100 Band pullaparts/100 neck extensions w/ harness, per training day[/quote]
Well it’s pretty much the exact layout of Wendler’s standard FBT template except you have added the bracketed accessory lifts, and dropped the 3 sets of 10 chin/pullups for extra rowing.
Personally, seeing as you are really close to his actual program, I would just do it as written, and add minor lifts like curls, GHRs etc as you require.
Also, I hope you have good shoulders for all the barbell pressing. I find the dumbbell pressing to be awesome for keeping my shoulders healthy, along with the ridiculous amounts of chins I do.
…oh and if you want something epic to “work up to” then do Phase 1-3 for a minimum of two cycles each and give Phase 4 “Optional Insanity” a shot… then let me know whether it’s going to kill me when I reach that Phase =).
My English is not good, but I hope you will understand me ;).
I not so long ago, have started by your system 5/3/1 for powerlifting. Just, your system has started to try after competitions. Has ended 2 cycles without equipment, but some time ago the vest has arrived on replacement from a guarantee my bench press shirt. As a result I had questions:
Whether it is possible in days of bench presses from board to put bench presses in shirt? Understand that a shirt it is necessary press to begin with then to use it as you write in your system. My opinion was that to do a bench press from boards in shirt in weeks 3 x 3 and 5/3/1, and in weeks 3 x 5 and unloadings to carry out a press standing, how you look at it?
Than presses from boards without a shirt and in a shirt are bad? I read that Lui Simmons, carried out tests and group in shirts, pressing on boards hasn’t added as a result, in comparison with group which pressed on boards without shirt.
My English is not good, but I hope you will understand me ;).
I not so long ago, have started by your system 5/3/1 for powerlifting. Just, your system has started to try after competitions. Has ended 2 cycles without equipment, but some time ago the vest has arrived on replacement from a guarantee my bench press shirt. As a result I had questions:
Whether it is possible in days of bench presses from board to put bench presses in shirt? Understand that a shirt it is necessary press to begin with then to use it as you write in your system. My opinion was that to do a bench press from boards in shirt in weeks 3 x 3 and 5/3/1, and in weeks 3 x 5 and unloadings to carry out a press standing, how you look at it?
Than presses from boards without a shirt and in a shirt are bad? I read that Lui Simmons, carried out tests and group in shirts, pressing on boards hasn’t added as a result, in comparison with group which pressed on boards without shirt.[/quote]
5/3/1 wasn’t designed for the geared lifter. Give it a try, just keep that in mind.
5/3/1 for powerlifting makes some changes for a geared lifter. For example, changing OH press day to 3-board day. But the 5/3/1 for powerlifting E-Book and it’ll tell you the best way to use it for a geared lifter.
[quote]gorangers0525 wrote:
5/3/1 for powerlifting makes some changes for a geared lifter. For example, changing OH press day to 3-board day. But the 5/3/1 for powerlifting E-Book and it’ll tell you the best way to use it for a geared lifter. [/quote]
I read the e-book 5/3/1 for powerlifting. But there speech is conducted already about proreaped equipment. With new squart suit is easier)), and here with new benchpress shirt usually there are difficulties, therefore to press in full amplitude as it will be specified in the book a little inconveniently. Here therefore I also want to spend 3-4 cycles about presses from boards in a bench press shirt, and further already to apply a shirt as is specified in 5/3/1 on lifting
Purchased the ebook from elitefts, but there was no link, email, or anyway of actually getting the book. I looked and my card has been charged. Anyone know what gives or where I can download my purchase? I emailed customer service, but obviously won’t hear from them for a bit.
Anyone have any experience doing 5/3/1 with paused benches?
I got varying advice when I first got interested in PLing about the pause, some guys say it won’t really affect you, other guys say you have to train for it. I didn’t bother training for it my first couple meets, and I benched like shit (repeatedly missed a lift I can triple) For my next, I dropped my training max 30 pounds and I’m gonna pause every rep.
[quote]GuerillaZen wrote:
Purchased the ebook from elitefts, but there was no link, email, or anyway of actually getting the book. I looked and my card has been charged. Anyone know what gives or where I can download my purchase? I emailed customer service, but obviously won’t hear from them for a bit.[/quote]
I would recommend calling Elitefts customer service too, 888-854-8806.
[quote]mkral55 wrote:
Anyone have any experience doing 5/3/1 with paused benches?
I got varying advice when I first got interested in PLing about the pause, some guys say it won’t really affect you, other guys say you have to train for it. I didn’t bother training for it my first couple meets, and I benched like shit (repeatedly missed a lift I can triple) For my next, I dropped my training max 30 pounds and I’m gonna pause every rep.
Thoughts?[/quote]
In 5/3/1 for Powerlifting Wendler talks about paused vs touch n go. He said “There isn’t any real answer to this. Some people feel they need to pause all their benches in order to get ready for a meet. Others don’t need any practice and can do fine at a meet without that preparation.” Jim also talks about paused/touch n go between beginners and advanced. He stated that beginners lose tightness during the paused while advanced lifters often stay tight. It sounds like you would benefit from training with the pause, and you could always work on staying tighter, I don’t know if your a beginner or not.
[quote]GuerillaZen wrote:
Purchased the ebook from elitefts, but there was no link, email, or anyway of actually getting the book. I looked and my card has been charged. Anyone know what gives or where I can download my purchase? I emailed customer service, but obviously won’t hear from them for a bit.[/quote]
I would recommend calling Elitefts customer service too, 888-854-8806.[/quote]
Their customer service emailed it to me this morning so I am good to go now.
I have a problem with my bench. Two cycles ago I hit 265 for a single on my 5/3/1+ day. I kind of struggled with that rep so I decided to reset next cycle. Since then my strength in the bench feels to be diminishing. Today I only hit 235 for 3 on 3/3/3+ day and it didn’t feel solid. Does this shit just happen from time to time and then the strength comes back? After today I’m a bit frustrated and I feel like just resetting again based on the 3 reps today.
Diet: I’m very confident in my diet right now as I’ve hired John Meadows to help; I’ve never felt better and never had such good energy in the gym before. I don’t think this is an issue.
Programming: I did drop the Floor Press from my chest day because I feel like it aggravates my shoulder for some reason. I don’t know how that would lead to such a decrease in bench strength though. In place of Floor Presses I just bench press per JW’s One Big Assistance lifts from the second edition ebook. Previously I was doing 3sets of 5 with the FP.
Right shoulder pain: I do experience some shoulder pain but I don’t feel that it limits my strength, just kind of a nagging pain. I started doing band pull-aparts during my warm-up and in-between worksets and it really seems to help. I also extend my warm-up sets by 2 just to warm it up a little. I was also doing DB bench for a while but that seemed to aggravate my shoulder a bit so I’ve dropped it.
Triceps: I do Skull Crushers for 5sets of 10 and the Rope Extensions for 5 sets of 10. I can’t do dips anymore. Any suggestions here?
Technique: I’ve watched Dave Tate’s videos on benching and practice it the best I can. There’s always room for improvement but I believe my bench form is decent at least.
will report back how it went…
It’s definitely not something I would do on a regular basis.