5/3/1 Routine

[trontheman]

Hi, ive asked about 5/3/1 before, but i had it down using too much volume and unnecessary lifts. Im getting tired of my bodybuilding type split, and i want to switch to 5/3/1 to give me some legitimate goals to work towards strength wise. I will be doing a M,W,F split, and im trying to decide between the BBB template or the Triumvirate template. Which one do you guys recommend? I want to get stronger in my main core lifts, but i also want to do enough volume to gain some size too. Any help is greatly appreciated. Thank you.

[IAmBatman]

http://forum.bodybuilding.com/showth...hp?t=112382761

http://www.muscleandstrength.com/wor...ng-system.html

And of course you should read the book.

[trontheman]

What do you guys think of this layout?

Bench Day-
Bench Press 5/3/1
Incline DB Press 3 sets of 10
BB Row 3 sets of 10

Military Press Day-
Military Press 5/3/1
Chinups(weighted) 3 sets of 10
Dips(weighted) 3 sets of 10

Squat Day-
Squats 5/3/1
Leg Press 3 sets of 10
Lying Leg Curl 3 sets of 12-15

Deadlift Day-
Deadlift 5/3/1
Hyperextensions 3 sets of 15-20

What do you guys think should be the 3rd exercise for my deadlift day? Is there anything you guys think i should add or get rid of? Thank you.

[Shaun_W]

What do you guys think of this layout?

Bench Day-
Bench Press 5/3/1
Incline DB Press 3 sets of 10
BB Row 3 sets of 10

Military Press Day-
Military Press 5/3/1
Chinups(weighted) 3 sets of 10
Dips(weighted) 3 sets of 10

Squat Day-
Squats 5/3/1
Leg Press 3 sets of 10
Lying Leg Curl 3 sets of 12-15

Deadlift Day-
Deadlift 5/3/1
Hyperextensions 3 sets of 15-20

What do you guys think should be the 3rd exercise for my deadlift day? Is there anything you guys think i should add or get rid of? Thank you.

Do you really need a third exercise on that day?

[ByronOrpheus]

What do you guys think should be the 3rd exercise for my deadlift day?

Gun show baby!

[trontheman]

You think doing a curl movement on deadlift day would be ok? Thanks.

[Airror]

What do you guys think of this layout?

Bench Day-
Bench Press 5/3/1
Incline DB Press 3 sets of 10
BB Row 3 sets of 10

Military Press Day-
Military Press 5/3/1
Chinups(weighted) 3 sets of 10
Dips(weighted) 3 sets of 10

Squat Day-
Squats 5/3/1
Leg Press 3 sets of 10
Lying Leg Curl 3 sets of 12-15

Deadlift Day-
Deadlift 5/3/1
Hyperextensions 3 sets of 15-20

What do you guys think should be the 3rd exercise for my deadlift day?

GHRs in place of lying leg curls and maybe GMs on deadlift day.

[trontheman]

I'll add GM to deadlift day. I would love to do GHR, but my golds doesnt have a GHR machine like my old gym did. Anything comparable? thanks.

[NorthTexasBB]

nothing gave me a better pump then doing 5x10 at a challenging weight with the same movement. Boring but BIG ftw, my legs felt like they were going to explode after squat day although I have been known to sneak in another exercise here and there

[jmt92]

What do you guys think of this layout?

Bench Day-
Bench Press 5/3/1
Incline DB Press 3 sets of 10
BB Row 3 sets of 10

Military Press Day-
Military Press 5/3/1
Chinups(weighted) 3 sets of 10
Dips(weighted) 3 sets of 10

Squat Day-
Squats 5/3/1
Leg Press 3 sets of 10
Lying Leg Curl 3 sets of 12-15

Deadlift Day-
Deadlift 5/3/1
Hyperextensions 3 sets of 15-20

What do you guys think should be the 3rd exercise for my deadlift day? Is there anything you guys think i should add or get rid of? Thank you.

Do you have the book?I fnot, please order it and read it.When i was doing the program I had everything down pat as soon as I read it.It really puts it all into perspective.

As for your choices they are fine for what you seem to have to work with, replace leg curls with something more effective though, like DB sld's or goodmornings.As for a 3rd exercise on deadlift day, maybe lunges for a few sets of 15-20 reps per leg to give your legs a raping after the deadlifting and such.But dont be surprised when you start this thing that you will end up just going in, doing the main lift, and getting the **** out.It happens a bit.

[SophieM]

But dont be surprised when you start this thing that you will end up just going in, doing the main lift, and getting the **** out.It happens a bit.

Agreed.

I do GHR and hanging knee/leg raises on DL day.

[the next arnold]

But dont be surprised when you start this thing that you will end up just going in, doing the main lift, and getting the **** out.It happens a bit.

I'm only on the second wave and I don't think I have done an assistance exercise post deadlift yet.

Once I finish that last set I am DONE.

[LiftHeavy85]

I'm only on the second wave and I don't think I have done an assistance exercise post deadlift yet.

Once I finish that last set I am DONE.

I usually do 5x10 with a lighter weight and call it a day, that or go do hills or something. If I just do the wave and leave I dont feel like I worked hard enough.

[el67ko]

I've been doing light higher volume squats after deads just as a personal preference to squat more frequently. If you do both you won't really feel like doing much more.

I'll add GM to deadlift day. I would love to do GHR, but my golds doesnt have a GHR machine like my old gym did. Anything comparable? thanks.

I know some people will argue that the only way to do a GHR is with a real GHR bench, but I hook my legs under the knee pads of a lat pulldown machine and mimic the motion. It may be more of a manual leg curl, but its a decent substitute for those who don't have proper equipment.

[trontheman]

Anyone know how to get the logbook calculator to work? I clicked on the link in a 531 thread, and i tried to download it, but its saying i have to pay? Anybody know whats up? Thank you.

[trontheman]

Ok, i spent this week getting my maxes figured out and ive got them down. Does anybody happen to have an excel file set up to calculate the %'s? I would love to buy the book, but being a poor college student sucks. I tried to use the logbook calculator on the 5/3/1 thread, but it wont work for me. Any help with the Excel spreadsheet would be awesome. Thanks.

[csday924]

pm sent

[decimater7]

your ratio of upper body push to upper body pull seems a bit off
more back volume i think

[trontheman]

Ok, i got the spreadsheet and my numbers figured out. Here's my routine after tweaking it a bit with what you guys said.

Bench Day-
Bench Press 5/3/1
Incline DB Press 3 sets of 10
DB Row 3 sets of 10
HS Row 3 sets of 8-10

Military Press Day-
Military Press 5/3/1
Chinups(weighted) 3 sets of 10
Dips(weighted) 3 sets of 10

Squat Day-
Squats 5/3/1
Leg Press 3 sets of 10
SLDL 3 sets of 12-15

Deadlift Day-
Deadlift 5/3/1
Hyperextensions 5 sets of 10-15
Hanging Leg Raises 5 sets of 10-15

The order im going with is Squat day, Bench day, Deadlift day, OHP day. What do you guys think? Thanks for all the help.

[BEhave]

your ratio of upper body push to upper body pull seems a bit off
more back volume i think

I was going to say this

[Retardo-pex]

What do you guys think of this layout?

Bench Day-
Bench Press 5/3/1
Incline DB Press 3 sets of 10
BB Row 3 sets of 10

Military Press Day-
Military Press 5/3/1
Chinups(weighted) 3 sets of 10
Dips(weighted) 3 sets of 10

Squat Day-
Squats 5/3/1
Leg Press 3 sets of 10
Lying Leg Curl 3 sets of 12-15

Deadlift Day-
Deadlift 5/3/1
Hyperextensions 3 sets of 15-20

What do you guys think should be the 3rd exercise for my deadlift day? Is there anything you guys think i should add or get rid of? Thank you.

I always liked putting an opposing muscle group in each day, so something like leg press, lunges, or step ups for rep work would be a good bet. It seems to fit the theme of your template.