Im startin the 5/3/1 tomorrow.Heres my setup..
Day 1 Bench,Inclines,Dips,Rows/pulldowns
Day 2 Deadlifts,Hypers,Biceps,ab's
Day 3 Military(strict/standing),Upright rows,Skullcrushers
Day 4 Squats,RDL's,Pullthroughs,Abs
* conditioning 3-4 times a week (20-30 min)
5/3/1 applies to the main lifts only.Assistance work is in the 3-4 sets,10-12 rep range.Ab's a little higher of course.I will mix it up as I feel.I took my one rep maxes and dropped them quite a bit for my percentages.That seems to be the consensus.The goal here is to get stronger over a longer period of time.Im pretty pumped to get this started.
Im not sure why but upright rows from what I have heard around here aren't the most effective. Why not do rows on day one and chins/pullups on day 3?
It's not that they're not effective, it's that a lot of people find them to put unneeded stress on the RC, but if it doesn't bother ur RC's then go for it.
Do what needs to be done.
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i'm also not too big on upright rows, but if you like them, go for it. you are experienced enough to know what works and what dosent.
i would switch them for shrugs.
I think you will find the RDL's a bit excessive after already pulling once a week.
Last edited by joey54; 09-21-2008 at 03:54 PM.
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Just get under the bar!
If you wear a belt for RDs it would help with overuse of lower back if that's a problem.
Last edited by BFGUITAR; 09-21-2008 at 05:26 PM.
you know what i would put in place of the upright rows if you've been doing shrugs awhile? face pulls. one of my favorite movements.
Last edited by Lones Green; 09-22-2008 at 07:08 AM.
And bring in your own chalk, but really make a statement and rub that **** all over your shorts near your manhood. Tell people that you REALLY REALLY LOVE frosted donuts. That way no one will ask you stupid questions about why you are using boards and bands anymore.
He's probably an ex-USAPL lifter I bet.
I had a 1-,2-, and 3-Board when i trained at a commercial gym. I used one of those Perform Better rubber bands to tie them together in order to get a 4-,5-, or 6-Board.
Does anyone have any thoughts on how often I should be switching up assistance work?