Join date: Nov 2011
Location: Texas, USA
Posts: 193
I'm going to be running a very slight variation of 5/3/1 this summer for at least 3 months and if it feels like it is going well I'll continue it for a full year. This is what I plan to do.
Bench Press
Assistance
Close Grip Bench 3x8~
Yates Row 3x8~
DB Yates Row 4x8~
Deadlift
Assistance
RDL 3x15~
Good Morning 3x8~
Hip Thrust 3x6~
Overhead Press
Assistance
Press of some kind??? Not sure what to do, maybe weighted dips
Pendlay Row 3x5
DB Yates Row 4x8
Back Squat
Assistance
Clean 5x3
Front Squat
Assistance
Clean 5x3
The only alteration is that I'm doing two squat sessions a week, each with lower volume than the standard 5/3/1 day.
The main focus of this time is to bring up my posterior chain strength. Anterior chain is relatively too strong, need to achieve balance.
Hi guys
First post here. And also a beginner in lifting. Been doing the Stronglifts program for eight months and am nearing the end of the progress I can make on it. Have been thinking about doing Wendler because lots of guys progress from stronglifts to it. Bought the book and the full body routine caught my eye. Ive been squatting three days per week anyway. I want to do a heavy (5/3/1), light, medium routine with the squats. Bench Press instead of the DB bench, because I need to work on the bench and don't have dumbbells. Because of the latter I'll do one arm barbell and meadows rows instead of DB rows. Superset the pressing with BW chinups for a total of 100 per week and some BW dips between the rowing. I'll be rowing 6 times in the 3 weeks between deload and progressing from 3x10, 3x12, 3x14, ... to 3x20 with the same weight adding 5 lbs every cycle.
It will look like this. What do you guys with 5/3/1 experience think? Does it need some ab, glute and/or hamstring work or do dome light stuff in the warmup?
First Post on this Thread, I am currently doing 5/3/1 with the BBB Template 4 days a week. It is currently Off-Season for Rugby over here for me so 4 days a week really helps increase my Strength and Size overall as In-Season I follow Jim's 2 days a week routine which fits in very nicely and keeps me fit In-Season.
Now on all these days except rest I add cardio after weights which either consists of running or sprinting. I have only been following the 4 days a week program for one cycle now and my 5x10 have gotten so much better, I am easily using 65-70% of my training max for all the sets.
One question aswell is do you guys use a belt for the BBB work all do you leave the belt out?
Just posted my routine in a previous post, I have just read this article: http://www.T-Nation.com/...ements_for_mass and it has made me thing about adding Push Press, Face Pulls and Power Shrugs into my next cycle which is next week. Anyone have a say, also how would be the best way to incorporate them, for example replacing 5x10 Press with 5x10 Push Press, but how could I incorporate the other two?
Join date: Apr 2012
Location: Texas, USA
Posts: 726
Do your power shrugs after deadlifts. When I was doing them I'd just do one heavy top set of 5-10 reps at most. You could do the heavy facepulls on bench day. Your routine posted earlier looks fine though, so if you're still making gains don't change just because. K.I.S.S.
Thankyou Mouse, I am definitely making some good gains since starting this program, even more so with the BBB Template. I might give give it a shot fitting them in but Ill see how it goes.
Double Bodyweight Deadlift!
I am on an unbelievable high right now.
5/3/1 week. Last set calls for 145 x 1+. 146 is double BW so I know what I have to do - I load it up to 147 and go for it.
It just flew up. Fast and strong.
(I was so surprised how "easy" it was that I got cocky and went for a double - but didn't make it.)
I have been chasing this goal for 2 years. 2 damn years this has been on my mind.
In the big picture I'm much weaker than most of you guys - but outside of here there are very few guys in the gym or on the block that can actually pull twice their bodyweight.
Zaurus wrote:
Double Bodyweight Deadlift!
I am on an unbelievable high right now.
5/3/1 week. Last set calls for 145 x 1+. 146 is double BW so I know what I have to do - I load it up to 147 and go for it.
It just flew up. Fast and strong.
(I was so surprised how "easy" it was that I got cocky and went for a double - but didn't make it.)
I have been chasing this goal for 2 years. 2 damn years this has been on my mind.
In the big picture I'm much weaker than most of you guys - but outside of here there are very few guys in the gym or on the block that can actually pull twice their bodyweight.
I love you Jim Wendler.
Good man, such a brilliant feeling of achievement and motivates you to keep going and hitting new PR's. Currently I weigh in at 72Kgs and my Deadlift max is at 175KGs so nearly 2.5 x Bodyweight. At the moment my Bench is only just over 80KG so that sucks and I am trying desperately to get stronger on it.
How are your other lifts especially upper body as I am quite interested! :D
xTommyTickles92 wrote:
Good man, such a brilliant feeling of achievement and motivates you to keep going and hitting new PR's. Currently I weigh in at 72Kgs and my Deadlift max is at 175KGs so nearly 2.5 x Bodyweight. At the moment my Bench is only just over 80KG so that sucks and I am trying desperately to get stronger on it.
How are your other lifts especially upper body as I am quite interested! :D
Tom
How tall are you? I'm 6 feet so I'm pretty thin. I just can't seem to gain. (I'm on a new peanut butter diet - trying to get an extra 600 calories per day by eating 4 heaping spoonfuls every day...)
Great numbers on the DL brother. For those of us not superheroes a 2.5 (or close to it) BW DL is awesome. My next goal is 400 which would be 2.5 for me - but that seems a looong way off right now.
My bench is embarrassingly low. Low 70's. From what I can gather low body weight really affects the bench for some reason. Truth is it doesn't bother me. I'd love to hit 100 at some point but my main focus has been on the DL which is inching up.
I also switched Shoulder press for Chins (a hobby of mine is wall climbing and chins and DL's have great transfer). My current chin is BW+22.5kg x 3 and steadily climbing.
2nd week back into 5/3/1 after a small layoff. Definitely more focused on moving north of Vag this time..
Squat 5/3/1
BBB 5x10
weighted glute bridges 3x10
abductor/adductor supersets 3 or 4 sets
some abs and calfs
Bench 5/3/1 - superset with chins
BBB 5x10 - superset with db rows
close grip bench from pins/w fat grips 3x8
curl/press down superset with fat grips couple sets higher reps
Sumo Dead 5/3/1
BBB 5x10
weighted glute bridges 3x10
abductor/adductor supersets 3 or 4 sets
some abs and calfs
Military press 5/3/1 - superset with chest supported rows
snatch grip high pulls 5x5
weighted dips 3x8 - superset with chins
curl/press down superset with fat grips couple sets higher reps
defranco 'shoulder circuit' 3 sets
On off days I either do hill sprints or walk with my econo prowler. Diet has been paleo the last 2 weeks and I'm enjoying it more than I thought I would. Sitting at 6ft, just weighed in at 223. I would like to get down to 205-210 with strength increasing over the next 6 months.
I am 5ft 7in and weigh 72Kg which is 159lbs, so I'm quite the opposite to you as I am short. I started on Starting Strength by Mark Rippetoe and that really helped increase my strength overall over 6 months of doing it. Thing is I only realized that my upper body had progressed alot slower. Upper Body is always harder to improve plus I find to increase strength on top you have to add size unlike Lower body where you are able to increase the load so much more without having to add muscle mass.
Anyway your stats are looking good just keeping hitting the weights, all my size and strength gains as a newbie came from Starting Strength where you are basically constantly confusing your body and motor units by adding weight to the bar every workout.
