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  1. #1
    Registered User Mike516's Avatar
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    Powerbuilding Routine - modified 5/3/1

    I was wondering if I would get enough recovery/work from this program? I posted this in the teen BB section as well.
    BTW, the spreadsheet is not mine, I got it from the sticky in the PL section, and added in my accessories.

    BTW, it looks like

    Monday - Squat + leg/ab accessories
    Tuesday - Bench + chest/tri accessories
    wednesday - off
    thursday - deadlift + back/ab accessories
    friday - BB Military Press + shoulder/bicep acessories

    Instead of 3 workouts a week, I do four.
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  2. #2
    Trying to be strong PeonLover's Avatar
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    This is not modified 5/3/1, this is 5/3/1 except your assistance is crap, for squats do squat, then front squat then whatever gay **** you please, for bench do bench, then another full rom barbell bench variant, then whatever gay **** you please, your deadlift day is fine, your military press day I'd replace the bicep work with tricep work because biceps are useless.
    Last edited by PeonLover; 04-14-2010 at 06:45 AM.
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  3. #3
    Mercyful Fate bigrig5656's Avatar
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    Looks alright, but I still don't understand why, as Rippetoe put it, every bodybuilder has ADD when it comes to routines. Just run them as recommended. These programs have been proven time and time again. Just run one of the templates Wendler has written in the book. Have you read the book?
    Last edited by bigrig5656; 04-14-2010 at 06:53 AM.
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  4. #4
    Registered User Mike516's Avatar
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    Originally Posted by bigrig5656 View Post
    Looks alright, but I still don't understand why, as Rippetoe put it, every bodybuilder has ADD when it comes to routines. Just run them as recommended. These programs have been proven time and time again. Just run one of the templates Wendler has written in the book. Have you read the book?
    Because I chose my accessories to target my weak points, not a generalization that Wendler posted. I also don't work well with low volume routines, as discovered through training a straight PL style the past 6-7 months, with a 2 month break in the middle of volume training. I'm not looking for a straight powerlifting routine.. which is why the more volume. I have been recommended to drop a set off of each of the acessories which I am probably going to do.

    I was thinking for my first accessory to do a variation of the main lift, but that would cut out of alot of the BB work that I am trying to fit in.

    edit - peon


    I would be running this in a way that westside/conjugate does,

    every wave (5/3/1) with 3 weeks of work and deload
    at the start of every new wave, I would pick new accessories. After 3ish waves, I'd cycle back to the first wave accessories and see gains in my acessories. DB press is a good secondary excercise, is it not? For wave 2/3/maybe 4, I could do a board press / floor press / safety lockouts.

    I'm not going to front squat, since I'll be starting this on my own with nobody to help with form, so I don't want to start any new exercises that I've never done before because I could be potentially doing incorrectly. Would good-mornings be a better replacement? I would think that would fit in better on my dead lift day, but I like that how it is.
    Last edited by Mike516; 04-14-2010 at 07:14 AM.
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  5. #5
    Is a Turtle Torrtrefireto's Avatar
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    Originally Posted by PeonLover View Post
    This is not modified 5/3/1, this is 5/3/1 except your assistance is crap, for squats do squat, then front squat then whatever gay **** you please, for bench do bench, then another full rom barbell bench variant, then whatever gay **** you please, your deadlift day is fine, your military press day I'd replace the bicep work with tricep work because biceps are useless.
    Someone sounds a little angry. Do you need a time out?

    LOL at biceps are useless.


    Biceps play a crucial role in the stabilization of a bench press

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  6. #6
    I sleep with my fan on... nekkidbear's Avatar
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    Originally Posted by Torrtrefireto View Post
    Someone sounds a little angry. Do you need a time out?

    LOL at biceps are useless.


    Biceps play a crucial role in the stabilization of a bench press

    http://www.health.uottawa.ca/biomech...s/isb17_al.pdf
    So thats why my bench has gone nowhere in the past few years...
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  7. #7
    Registered User Mike516's Avatar
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    Anyways, two key things I am changing (but I am looking for more input, PLEASE!)

    Since I am changing the 5/3/1 from 3days/week to 4days/week, I'm cutting down the volume on accessory moves. Everything that is 4sets will now be 3sets, and everything else will stay the same. Also, I'm replacing the seated row with a barbell row.

    Any other opinions on this program?
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  8. #8
    Styrkur og Sæmd UHCougar05's Avatar
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    Originally Posted by PeonLover View Post
    This is not modified 5/3/1, this is 5/3/1 except your assistance is crap, for squats do squat, then front squat then whatever gay **** you please, for bench do bench, then another full rom barbell bench variant, then whatever gay **** you please, your deadlift day is fine, your military press day I'd replace the bicep work with tricep work because biceps are useless.
    My elbow pain due to muscular imbalance would disagree with you.
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  9. #9
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    Originally Posted by UHCougar05 View Post
    My elbow pain due to muscular imbalance would disagree with you.
    Or indeed, confirm that your biceps apparently are useless
    Koyongi: I am going to accomplish this by following a haphazard training system, and forging elite fitness.
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  10. #10
    Styrkur og Sæmd UHCougar05's Avatar
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    Originally Posted by Fluster View Post
    Or indeed, confirm that your biceps apparently are useless
    Someone's feeling cheeky.
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  11. #11
    Registered User Boridi's Avatar
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    you dont like low volume...... so you're doing 5/3/1?
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    Originally Posted by Mike516 View Post
    Since I am changing the 5/3/1 from 3days/week to 4days/week, I'm cutting down the volume on accessory moves. Everything that is 4sets will now be 3sets, and everything else will stay the same. Also, I'm replacing the seated row with a barbell row
    5/3/1 is a 4 day a week program, just saying...

    Barbell row is harder on the lower back than DB row.
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  13. #13
    Flustered Fluster's Avatar
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    Originally Posted by Boridi View Post
    you dont like low volume...... so you're doing 5/3/1?
    5/3/1 isn't necessarily low volume depending on the assistance, but it's certainly low frequency.
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  14. #14
    Mercyful Fate bigrig5656's Avatar
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    Originally Posted by Fluster View Post
    5/3/1 isn't necessarily low volume depending on the assistance, but it's certainly low frequency.
    This. The BBB template is actually pretty high volume.
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  15. #15
    Registered User Mike516's Avatar
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    you dont like low volume...... so you're doing 5/3/1?
    5/3/1 powerlifting style is a 3day per week program, with 2 assistance moves.
    5/3/1 in a BB style is a 3day per week program, with 4 assistance moves x 4 sets = 16 sets.


    my modified version that i'm proposing is 5/3/1 but 4days/week, with 4 assistance moves (but 1 less set of each, so about 12sets of assistance per day)

    5/3/1 isn't necessarily low volume depending on the assistance, but it's certainly low frequency.
    yes.

    5/3/1 is a 4 day a week program, just saying...

    Barbell row is harder on the lower back than DB row.
    5/3/1 is actually a 3 day a week program, just saying...
    but concerning the rows,
    If this is true, I'll switch the BB row to DB row to target more of my upper back.
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    Originally Posted by UHCougar05 View Post
    My elbow pain due to muscular imbalance would disagree with you.
    This. Being a 400+ raw bencher with a 100- straight bar curl, I can attest to this.

    But just a set or two of biceps a week has been enough to undo it, probably don't need a lot..
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  17. #17
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    Originally Posted by Mike516 View Post
    5/3/1 powerlifting style is a 3day per week program, with 2 assistance moves.
    5/3/1 in a BB style is a 3day per week program, with 4 assistance moves x 4 sets = 16 sets.


    my modified version that i'm proposing is 5/3/1 but 4days/week, with 4 assistance moves (but 1 less set of each, so about 12sets of assistance per day)



    yes.



    5/3/1 is actually a 3 day a week program, just saying...
    but concerning the rows,
    If this is true, I'll switch the BB row to DB row to target more of my upper back.
    It's not. You clearly haven't read the book. All this Powerlifting/BB Style nonsense.

    There is a modification later in the book in case you want to run it 3 days a week.
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  18. #18
    Mercyful Fate bigrig5656's Avatar
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    Originally Posted by Fluster View Post
    It's not. You clearly haven't read the book. All this Powerlifting/BB Style nonsense.

    There is a modification later in the book in case you want to run it 3 days a week.
    Books, schmooks. I learn all I need to know from excel sheets. Poo on you if you think I'm wrong.

    Originally Posted by Mike516 View Post
    ...bunch of spewed bull****...
    Teen misc is calling your name. Why would you come here asking for help and not want the advice that has been given.

    Mind=blown
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    By greg in forum Workout Programs
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    Last Post: 02-03-2003, 07:27 PM

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