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DE Work with 5/3/1 Days
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Fletch1986
Level 3

Join date: Aug 2007
Posts: 4872

I wanted to give it a shot to see if it will work for me mostly just for variety and fun. Just to keep myself interested. Here's how I have it planned out.

Sunday: DE bench
-upper body plyos
-DE benching
-assistance (mostly shoulders, chest, and tris)

Monday: 5/3/1 Squat and Deadlift
5/3/1 Squat
5/3/1 DL
assistance

Wednesday: DE Legs
lower body plyos
DE squat
DE dead
assistance

Friday: 5/3/1 bench and press
5/3/1 bench
5/3/1 press
assistance (mostly back and lats)

Of course for the press and DL, I'll being using a max adjusted for doing the work before it.

-Figured I'd do 5 weeks of just hitting the prescribed reps on the 5/3/1 work
-Lots of volume for assistance for hypertrophy, conditioning, and re/pre-hab with all assistance being non-barbell work.
-For the DE work, it would be high volume, low to no accommodating resistance.

-Then around 4 weeks of going balls to the wall on the 5/3/1 work.
-Lower volume on assistance, heavier weight, including some barbell work.
-DE work will have more accommodating resistance and lower volume.

-after that phase, the next will be 2-3 weeks. Hit just the prescribed 5/3/1 reps with singles between 90-95% for the first week or two after the rep work.
-very little assistance work, mostly just to keep myself healthy
-take the box away for DE squat work and the accommodating resistance for everything and keep volume low
-last week, 5/3/1 days will be replace with low volume DE work and the last two days will be at close to 25-35% of max.

DE work is determined by previous maxes, not calculated maxes or predicted maxes.

My hope is that this will be harder to screw up than the Westside method since I don't have to choose special exercises for the ME days. Also, so I get more practice with the comp lifts while still having the DE work for more skill work and explosiveness.

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Fletch1986
Level 3

Join date: Aug 2007
Posts: 4872

Mostly I just to want to have DE work and practice the main lifts at least twice a week including DE work.

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Teledin
Level

Join date: Apr 2009
Posts: 861

On Wednesday either DE squat or DE deadlift and replace it with an assistance exercise.

I usually just keep the DE stuff for the deload weeks. Then again speed isn't my main issue right now.

It's an interesting setup. Want to see how it goes for you.

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MattyG35
Level

Join date: Feb 2009
Posts: 3414

You could do dynamic work while ramping up to your work sets.

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Fletch1986
Level 3

Join date: Aug 2007
Posts: 4872

Oops, I got Wednesday and Friday mixed up. I was also thinking 5/3/1 Press might better be suited for after DE bench.

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DoubleDuce
Level 5

Join date: Jul 2008
Posts: 12635

I wouldn't put 5/3/1 squat and dead together and 5/3/1 press and bench together. If I were going to do it how you are thinking, I'd do upper and lower together (like press/DL, SQ/Bench)

You could do something like:

DE squat
5/3/1 deads

DE press
5/3/1 bench

DE deads
5/3/1 squats

DE bench
5/3/1 press

Or do a small amount of DE as a warmup on the 5/3/1 lift.

I do speed work as my deload week personally.

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Fletch1986
Level 3

Join date: Aug 2007
Posts: 4872

Maybe more like:

Sunday: DE bench
plyos (presses and throws)
DE bench
press
assistance (main pressing muscles)
re/pre-hab

Monday: DE squat and 5/3/1 DL
plyos
DE squat
5/3/1 DL
assistance

Wednesday: 5/3/1 BP
plyos (pulls)
5/3/1 BP
assistance (back and lats)

Friday: 5/3/1 squat and DE deads
5/3/1 squat
DE deads
assistance

Another thought was to not even do 5/3/1 %'s and do linear periodization on those exercises instead.

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jacob-1310
Level

Join date: Apr 2011
Posts: 633

one of my training partners is currently doing this. he goes:

bench: 5/3/1 sets (doesnt go max reps)
DE benchin: 9 - 15 x 3 @ 50 - 60% + bands
and after 3 weeks of the wave he de loads as planned
Then accessory work.

Same thing for squats. Doesnt do DE military(as one wouldnt) or DE deadlift. Goes for max reps on military and deadlift days.

Seems to be working for him.

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daraz
Level

Join date: May 2005
Posts: 729

Needs more RTS and maybe a little Sheiko

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black_angus1
Level

Join date: May 2009
Posts: 836

I think this could work provided you're just doing the prescribed reps for the 5/3/1 work.


That being said, I'm a big proponent of just doing each program as it's meant. But by all means, try it out. At the worst, you have an experience to build off of. You have to know what DOESN'T work before you find what does.

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asooneyeonig
Level

Join date: Jun 2011
Posts: 612

DoubleDuce wrote:
DE squat
5/3/1 deads

DE press
5/3/1 bench

DE deads
5/3/1 squats

DE bench
5/3/1 press

Or do a small amount of DE as a warmup on the 5/3/1 lift.


i like this one. thats how i would likely do it.

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