Just wondering if anyone has gotten success with the singles template he mentions in the powerlifting edition?
[quote]IFlashBack wrote:
Just wondering if anyone has gotten success with the singles template he mentions in the powerlifting edition?[/quote]
I’m using the singles solely for my Deadlift, in combination with the Full Body Template. Working really well so far. I’m treating the work sets more like speed deads or warm ups for max attempts.
I think I’ve worked out a way to bodge an incline press.
My plan now looks like this:
Day 1
OHP - 5/3/1
Close-Grip bench - Simplest strength template
Kroc Row - 3x10-20
Face Pull - 3x10-20
Pushups and Chin ups between sets
Day 2
Power Clean - 5/3/1
Deadlift - 5/3/1
Front Squat - SST
Good Morning - Not sure on reps yet
Hanging Leg Raise
Day 3
Bench Press - 5/3/1
Incline Press - SST
Kroc Row - 3x10-20
Face Pull - 3x10-20
Pushups and Chin ups between sets
Day 4
Squat 5/3/1
Trap Bar Deadlift - SST
Good Morning
Ab Wheel - 3x10-20
I play basketball once a week and am trying to hill sprint twice a week.
How does this look?
I was wondering if anyone has tried to incorporate 5/3/1’s set and rep schemes into a squat specialization routine? I’m not talking about combing 5/3/1 with another program, just using the same program but manipulating it so one is squatting (and progressing) more frequently than just once a month.
[quote]fluky wrote:
I think I’ve worked out a way to bodge an incline press.
My plan now looks like this:
Day 1
OHP - 5/3/1
Close-Grip bench - Simplest strength template
Kroc Row - 3x10-20
Face Pull - 3x10-20
Pushups and Chin ups between sets
Day 2
Power Clean - 5/3/1
Deadlift - 5/3/1
Front Squat - SST
Good Morning - Not sure on reps yet
Hanging Leg Raise
Day 3
Bench Press - 5/3/1
Incline Press - SST
Kroc Row - 3x10-20
Face Pull - 3x10-20
Pushups and Chin ups between sets
Day 4
Squat 5/3/1
Trap Bar Deadlift - SST
Good Morning
Ab Wheel - 3x10-20
I play basketball once a week and am trying to hill sprint twice a week.
How does this look?
[/quote]
Looks good to me.
[quote]forbes wrote:
I was wondering if anyone has tried to incorporate 5/3/1’s set and rep schemes into a squat specialization routine? I’m not talking about combing 5/3/1 with another program, just using the same program but manipulating it so one is squatting (and progressing) more frequently than just once a month.[/quote]
Jim has stuff in the second version that lay out ways you can squat more frequently.
Hi
My goal is simply to get a little stronger every day. My calculated 1RM lifts are 130/95/165/60 kg (s/b/d/p).
Do to family, work and so on, I’m forced to cut my training down to just two days a week. I’ve been doing the routine in the book with squat and bench one day, and deads and press the other. Using a sort of BBB for assistance, (squat, bench and DB row one day and deads, press and chins the other) but reduced the amount to 5 x 5, do to time and energy. I’ve been making steady gains so I guess every thing is fine, but I’m curios if I should be doing something different for better all round results.
How would you guys suggest testing new maxes on this program?
[quote]Vanagandr wrote:
How would you guys suggest testing new maxes on this program? [/quote]
At the meet you are training for.
Or if you don’t compete, do it on your next 5/3/1 day. Instead of doing 1+, just stay at 1 and work up to a new 1RM.
I usually pick one lift a cycle to do a heavy single on. Always on the 5/3/1 day
Sounds good
Does anyone know a good way to increase volume on the main lifts? I feel like i’m not getting enough on my lower intensity days
[quote]Vanagandr wrote:
Does anyone know a good way to increase volume on the main lifts? I feel like i’m not getting enough on my lower intensity days[/quote]
Do the Boring But Big assistance?
5x10 in addition to the programmed sets is plenty of volume
[quote]Vanagandr wrote:
Does anyone know a good way to increase volume on the main lifts? I feel like i’m not getting enough on my lower intensity days[/quote]
You could try the high volume version Steve Pulcinella wrote about on elitefts. He has had people do three sets with the final weight of the main exercise and reported good results. For example, 65% *5, 75 % *5, 85% * 5, 5, AMRAP. That is not following 5/3/1 to the letter, but it does follow the principles that Jim lays out.
Ive been on 5/3/1 fullbody training from the article, now a new job schedule only leaves me time to lift twice a week. I decided to try this:
Day A
Squat 5/3/1
Bench 5/3/1
Chins 30 - 50
GHR 2x10-15
Abs 2x10-15
Day B
Dead 5/3/1
Press 5/3/1
Kroc row 1x max
db bench 2x10-15
db curls 2x10-15
Hill sprints 3/week and stretching 2/week, how does it look?
[quote]Stormrage wrote:
Ive been on 5/3/1 fullbody training from the article, now a new job schedule only leaves me time to lift twice a week. I decided to try this:
Day A
Squat 5/3/1
Bench 5/3/1
Chins 30 - 50
GHR 2x10-15
Abs 2x10-15
Day B
Dead 5/3/1
Press 5/3/1
Kroc row 1x max
db bench 2x10-15
db curls 2x10-15
Hill sprints 3/week and stretching 2/week, how does it look? [/quote]
Very solid. That is a great plan.
Looks great.
I am running something very similar at the moment and it works great, the only thing I would change if I where to use your plan is to either add a upperbody-pulling movement to balance out the pressing, or to swap out dbpress with a tricep movement. In essence meaning that I would do as many movements that involves upperback as I would do movements that involves chest/front delts.
[quote]florelius wrote:
I am running something very similar at the moment and it works great, the only thing I would change if I where to use your plan is to either add a upperbody-pulling movement to balance out the pressing, or to swap out dbpress with a tricep movement. In essence meaning that I would do as many movements that involves upperback as I would do movements that involves chest/front delts. [/quote]
I did think of that, but I have a bad shoulder and Im already doing rehab in the form of band facepulls and rear lat raises, I do both 3x20, do you think thats enough upperback work?
Mon - A + hills
Wed - rehab + hills
Fri - B + Hills
I also foam roll and static stretch legs, hips, pec and shoulders for 30 min twice a week
BTW, Thanks for the imput.
FWIW, I have had many rotator cuff issues, and adding chin ups and light rows between ALL pressing sets has got my shoulders to near perfect health.