Hey guys I am pretty much done with the whole body building ''phase'' i have wanted now I just want to get as strong as humanly possible! I want to do a 5/3/1 four day split, or SS. I am liking 5/3/1 more beacuse I can choose my own supplementary work while being able to max as well, but with SS I can hit the squat and bench 3 times a week plus cleans! What do you guys think I should do this is how my workouts would work.
Bench Press 5/3/1
Incline Barbell Press or DB press 3x10
Dips 5x10 or floor press 5x5
Skull crushers 3x10
stiff legged deads 3x10
pull ups 3x10 (add weight)
hyperextensions (weighted) 5x10
Back squat 5/3/1
Front squat 5x8
Clean and jerk
What do you guys think? I am doing the C&J beacuse I hate the OHP, and beacuse im hoping to compete next year for my school and that is one of the lifts and my max right now is 100Kg or 220. I will take any advice on SS or 5/3/1 thanks guys!
I personally feel you need some more things supplementing your posterior chain. For both lower and upper body.
Currently 6 ft, 230 lb.
"All people dream but not equally. Those who dream by night in the recesses of their minds wake in the day to find that it was vanity; but the dreamers of the day are dangerous ones, for they may act their dream with open eyes to make it possible."
5/3/1 would be the better option.
H: 5'7" W:185
Goals: 495 -315 -585
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What is your squat and deadlift at now and bodyweight? If you are closer to a beginner stage, SS will move you faster than 5/3/1. After that 5/3/1 seems to be better paced for intermediates and beyond. I agree that you need more upperback work and posterior chain work.
Do the 5x5 for now.
When I am done with powerlifting I look forward to hitting the whole body 3x a week. I think both programs have merit. If I were you I'd follow my instincts and go with whichever one you are leaning towards.
My current maxes are
Bench Press 225x5 265x1
Squat 225 5x5 275x3
Clean and jerk 198x1
I was thinking if I did SS could I throw in some chinups and Dips for arms? Or should I go another route completly?
You are past starting strength. Again, look at the 5x5. Run that for at least 12 weeks prior to doing anything else. Lowball your numbers and give yourself time to progress.
I'll disagree and say if you eat well and rest well, you might be able to ride Starting Strength for 1-2 months, but you might be moving at a rate that is pretty close to 5/3/1. If you want to tweek things (add certain exercises), you are probably better off with5/3/1 or as suggested building a 5x5 program that uses the exercises you are interested in doing. Regardless, once you pick one, stick with it and see what it does. Dont' jump ship every month or start overtweeking here and there.
thanks guys for the help im going with 5/3/1 What do you guys prefer as supplementary lifts?
Forgive my ignorance, but is there any particular 5x5 model or protocol you guys are talking about?