PDA

View Full Version : 5/3/1 two days a week routine ?



xolix
03-18-2011, 03:18 PM
have anyone experience with this ? how should i put assistense work in these 2 days ?

my idea : day 1 :
squat 5/3/1
bench 5/3/1
2boardpress 3 x 5
db-bench 2 x 10
hacksquats 2 x 10
chins 3 x max

day 2 : deadlift 5/3/1
militarypress 5/3/1
bb rows 3 x 8
good mornings 2 x 10
dips 3 x 10
sit ups 3 x 20

what do you think ? my focus is bench , and i am a comp. powerlifter with less time and a day of boxtraining .

ScottYard
03-18-2011, 07:58 PM
I did this for 6 months. Worked well. I had a upper day and a lower day though.

joey54
03-19-2011, 05:47 AM
Either idea works. I like the idea of doing a bit of everything on both days. Give yourself 2 days rest between workouts.

xolix
03-19-2011, 04:03 PM
ok, what do you think about my example at the top ? should i cut out or change something ?

training only 2 days means more recovery , and i should use more intensity and volume than training 4 days a week , right ?

Sean S
03-19-2011, 05:08 PM
ok, what do you think about my example at the top ? should i cut out or change something ?

training only 2 days means more recovery , and i should use more intensity and volume than training 4 days a week , right ?

Not necessarily. If you are doing the same amount of work over the entire week, you have a similar amount to recover from no matter how you split the days up. Your example could work fine, you will just have to test it out and see. If you are going to do two different 5/3/1 movements per workout, I wouldn't push for max reps on both movements. This is especially true if you have a decent base of strength already. Work with the template you have and tweak things based on how you are recovering and progressing, just be careful not to completely run yourself into the ground at each training session just because you are "only" training 2 days a week.

joey54
03-19-2011, 06:20 PM
Sound advice above.

xolix
03-19-2011, 06:50 PM
when i do it 2 days , i would use the 3/5/1 (5/3/1 reloaded) working on week 1 and 3 with singles and on week 2 the 5 reps or maxing out ..

at this time i use the texas method , which is great , but after 3 months it is too hard to for me being great on volumeday and intensity day , its a bit boring doing every workoutweek the same exercises , 5/3/1 is more flexible .