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brihead301
12-29-2008, 01:17 PM
I'm using Jim Wendler's 5-3-1 template to design a routine. The routine will work the same way as Jim's in 4-week cycles, where the percentages increase each week, and the 4th week is a deloading week. Each day has one main lift (except monday), and 2-3 supplemental exercises:

Week 1
Monday: Squat day
Squats – 75% x 5, 80% x 5, 85% x 5
OH Press - 75% x 5, 80% x 5, 85% x 5
Power Cleans – 5x3
Pull-ups – 2 x10

Wednesday: Bench day
Bench – 75% x 5, 80% x 5, 85% x 5
Front squats – 3x5
Good Mornings – 3x8

Friday: Deadlift day
Deadlift - 75% x 5, 80% x 5, 85% x 5
Squats – 3x10
Chin-ups – 2 x 10


Week 2
Monday: Squat day
Squats – 80% x 3, 85% x 3, 90% x 3
OH Press - 80% x 3, 85% x 3, 90% x 3
Power Cleans – 5x3
Pull-ups – 2 x10

Wednesday: Bench day
Bench – 80% x 3, 85% x 3, 90% x 3
Front squats – 3x5
Good Mornings – 3x8

Friday: Deadlift day
Deadlift - 80% x 3, 85% x 3, 90% x 3
Squats – 3x10
Chin-ups – 2 x 10


Week 3
Monday: Squat day
Squats – 75% x 5, 85% x 3, 95% x 1
OH Press - 75% x 5, 85% x 3, 95% x 1
Power Cleans – 5x3
Pull-ups – 2 x10

Wednesday: Bench day
Bench – 75% x 5, 85% x 3, 95% x 1
Front squats – 3x5
Good Mornings – 3x8

Friday: Deadlift day
Deadlift - 75% x 5, 85% x 3, 95% x 1
Squats – 3x10
Chin-ups – 2 x 10

Week 4 - Deloading week, start cycle over on week 5.


I was doing the Texas Method, and I was making some progress, but I realized that I would much rather have one day for each major lift. There were a few things that I did differently then how the program is designed:

- Each day is a "full-body" session. The accessory lifts for each day is not directly related to the main lift
- I liked squatting 3 times a week, but I changed it to Monday - heavy, Wednesay - front squats (light in comparison), Friday - Moderate weight.

How does this look?

Thanks for reading.

Lunar Effect
12-29-2008, 02:04 PM
Looks like you have everything covered to me. Keep us posted on the results...

brihead301
12-29-2008, 02:08 PM
Sweet! I can't wait to get started. I'm taking this week off because I really need it (although I really don't want to, I will anyway just because I know it's the smart thing to do).

I'll be posting all about it in my journal. Thanks for all your help man.

geoffsherman
12-29-2008, 02:34 PM
I'm using Jim Wendler's 5-3-1 template to design a routine. The routine will work the same way as Jim's in 4-week cycles, where the percentages increase each week, and the 4th week is a deloading week. Each day has one main lift (except monday), and 2-3 supplemental exercises:

Week 1
Monday: Squat day
Squats – 75% x 5, 80% x 5, 85% x 5
OH Press - 75% x 5, 80% x 5, 85% x 5
Power Cleans – 5x3
Pull-ups – 2 x10

Wednesday: Bench day
Bench – 75% x 5, 80% x 5, 85% x 5
Front squats – 3x5
Good Mornings – 3x8

Friday: Deadlift day
Deadlift - 75% x 5, 80% x 5, 85% x 5
Squats – 3x10
Chin-ups – 2 x 10


Week 2
Monday: Squat day
Squats – 80% x 3, 85% x 3, 90% x 3
OH Press - 80% x 3, 85% x 3, 90% x 3
Power Cleans – 5x3
Pull-ups – 2 x10

Wednesday: Bench day
Bench – 80% x 3, 85% x 3, 90% x 3
Front squats – 3x5
Good Mornings – 3x8

Friday: Deadlift day
Deadlift - 80% x 3, 85% x 3, 90% x 3
Squats – 3x10
Chin-ups – 2 x 10


Week 3
Monday: Squat day
Squats – 75% x 5, 85% x 3, 95% x 1
OH Press - 75% x 5, 85% x 3, 95% x 1
Power Cleans – 5x3
Pull-ups – 2 x10

Wednesday: Bench day
Bench – 75% x 5, 85% x 3, 95% x 1
Front squats – 3x5
Good Mornings – 3x8

Friday: Deadlift day
Deadlift - 75% x 5, 85% x 3, 95% x 1
Squats – 3x10
Chin-ups – 2 x 10

Week 4 - Deloading week, start cycle over on week 5.


I was doing the Texas Method, and I was making some progress, but I realized that I would much rather have one day for each major lift. There were a few things that I did differently then how the program is designed:

- Each day is a "full-body" session. The accessory lifts for each day is not directly related to the main lift
- I liked squatting 3 times a week, but I changed it to Monday - heavy, Wednesay - front squats (light in comparison), Friday - Moderate weight.

How does this look?

Thanks for reading.

I would recommend running the program once or twice as is rather than trying to customize it. I think people have program ADD and like to tweak something and then don't get the results they expect. Try it a few times, tweak it once you see how your body reacts, and go from there. Also, don't forget to program your starting maxes at 90% of 1 RM. I have just finished my first cycle through and when I saw the numbers, I upped some of them. That was a bad idea and made the program much harder than it needed to be.

Dingus
12-29-2008, 03:01 PM
You need to do more lat work, DB Row, CSR somthing like that. 4 sets of chins/pull-ups isnt enough/ week IMO.

Ben Moore
12-29-2008, 03:15 PM
I would recommend running the program once or twice as is rather than trying to customize it. I think people have program ADD and like to tweak something and then don't get the results they expect. Try it a few times, tweak it once you see how your body reacts, and go from there. Also, don't forget to program your starting maxes at 90% of 1 RM. I have just finished my first cycle through and when I saw the numbers, I upped some of them. That was a bad idea and made the program much harder than it needed to be.

Agreed - work through it as it stands and then decide what needs to be tweaked.

brihead301
12-29-2008, 04:00 PM
I don't know what the actual program is though. I thought it was just kind of a template for the 4 main lifts, and the accessory work for each lift is my choics. I guess you mean to put squat stuff on squat day, bench stuff on bench day, etc....?? And also have a day dedicated to OH press rather then putting it on squat day??

Good call on the Lat work. I do think rows would fit in there nicely.

AlMohr
12-29-2008, 04:41 PM
I would recommend running the program once or twice as is rather than trying to customize it. I think people have program ADD and like to tweak something and then don't get the results they expect. Try it a few times, tweak it once you see how your body reacts, and go from there. Also, don't forget to program your starting maxes at 90% of 1 RM. I have just finished my first cycle through and when I saw the numbers, I upped some of them. That was a bad idea and made the program much harder than it needed to be.

I agree with this 100%, too many people customize the crap out of a program and turn it into something else completely (not saying you did). Overall your ideas look solid but as Geoff said try the basic program, pick your assistance off Wendler's guide and try the triumvirate version. I've been doing this version with outstanding results. Also you may want to give the op press its own day as Wendler prescribes. The beauty of this program is its simplicity and lower volume so you’re able to crank up the intensity of the main lifts.
Remember start your max VERY conservative and put all your effert into the last working set of your main movement (minus deload week).
Good Luck!

brihead301
12-29-2008, 05:09 PM
Ok, I got the exact template, with sets, reps, and exercises now. I'll try it out exactly as it says.

Darracq
12-29-2008, 05:31 PM
Ya just do it like it says. you are squating way to often the other way.You could put the shoulder pressing in some else beside its own day as long as it has days off after bench.

ehubbard
12-29-2008, 05:42 PM
I don't know what the actual program is though. I thought it was just kind of a template for the 4 main lifts, and the accessory work for each lift is my choics. I guess you mean to put squat stuff on squat day, bench stuff on bench day, etc....?? And also have a day dedicated to OH press rather then putting it on squat day??

Good call on the Lat work. I do think rows would fit in there nicely.

Buy the book.

http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=114&pid=2795

I have to agree that you should follow the program as planned before tweaking it.