Which Template for My Goals?

Training 5/3/1
1

Hi everyone!

Been reading these forums for the while and finally decided to post for some general advice.

I’ve been on and off training for a good few years now, never been consistent with training nor my diet, Most of the training has came from 5/3/1, I enjoy his philosophy, how easy it is to understand and how I can plan out the cycles of my training. My only problem was I kept changing templates every week because I didn’t know which template would be best for my goals, I’m hoping to lay out my current progress and my goals and get some feedback, thanks.

Current stats:
-Height: 5 ft 8 (173?)
-Weight: 76kg (167.5lbs)
-Age: 25

-Squat: 100kg x 6 (Estimated 1RM 116)
-Bench Press: 85kg x 3 (Estimated 1RM 90)
-Deadlift: 160 x 1 (Estimated 1RM 160)
-Press: 50 x 3 (Estimated 1RM 53)

These are my current lifts, not the best but hoping to get my training sorted so I can up these numbers up. My main big goals are currently:

-Overall mass, hopefully 80-85kg in bodyweight.
-200kg Deadlift.
-Biggers traps (for the “lifters” look).
-Bigger legs.

I’m not too bothered about my bench at the moment due to no thoughts about committing to powerlifting, and knowing 5/3/1 my bench will be increasing slowly even without focus. Press is a small goal just to get 60kg, and maybe after a 200kg deadlift I will focus on bodyweight press. Even though my squat is lagging, and I know a bigger squat will equal bigger legs, but for some reason a bigger deadlift takes my fancy for the moment.

My question is, which templates (Leader/anchor, or even challenges) and assistance would be best for my current goals? I have all the books, I understand the program itself but putting it all together and creating a program block is where I struggle due to over complicating my assistance and lack of knowledge of lifting in general.

Thank you for taking your time to read.

2

Building the Monolith, BBB Beefcake or Beach Body Challenge

1 Like
3

I’ll be another vote for Building the Monolith and Beach Body.

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4

should that be back to back or 2 cycles, Deload, than onto the next one? or depending on whether it’s been working stay on the same template until I stall out?

Thanks.

5

Use the 7 week protocol after 2 cycles.

6

Thanks! I’ll post my progress in 6 weeks time.

7

If you want big traps superset pushups and pull-ups

4x25 pushups
and 4x10 pull-ups

Rest as little as possible. The last 5 reps on the last two sets of pushups should be brutal and the same on the last 2-3 reps of pull-ups on the final two sets. You should be totally inside your mind trying to get the last few reps. It should be an out of body experience.

Do this 4-5 times a week

Your elbows will hurt after a while, but give it a few months and your upper back and traps will explode. You will begin to feel pushups with your entire upper body. It will also give you a base that will stay with your for years.