The 5/3/1 can be used in a more traditional "bodybuilding" split. This is what I am doing and Jim even outlined a "bodybuilding" split. Here is how split it.
Mon Shoulders/Arms
OHP 5/3/1
Tues Legs
Squats 5/3/1
Wed Rest
Thurs Chest
Bench 5/3/1
Fri Back
Deadlift 5/3/1
Of course I do more exercises.
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01-10-2012, 08:11 AM #301
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01-13-2012, 12:56 PM #302
Can only hit the gym twice a week nowadays due to other commitments. I think 5/3/1 might be my best option as a result.
Can you guys critique this routine?
Tuesday
Bench 5/3/1 Sets and reps
Strict Press: 5*5 (Sets across)
Squat: 5/3/1 sets and reps
RDLs: 5x5 or 3x8 pyramiding weight
Chin Ups superset with GHRs
Saturday
Push Press: 5/3/1 sets and reps
Bench: 5x5 (Sets across)
Deadlift: 5/3/1 sets and reps
Squats: 5x5 Sets Across
Chin Ups ss Back Extensions
I have not tried Boring But Big but it sounds like a stupid idea. What is the point of doing 5 sets of 10 reps? Surely that'll only improve your endurance?
Anyway, might invest in a band as well so I can do pullaparts to try and offset the volume of pressing listed.
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01-13-2012, 01:07 PM #303
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01-17-2012, 11:16 PM #304
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01-19-2012, 08:13 AM #305
A couple of quick questions, for the 5/3/1 BBB
I don't have access to DBs because I workout at home with a barbell set/power rack. Could I sub in BB rows instead of DB rows for the assistance exercise, or would there be a better choice? Also, no leg curl machine. I'm at a loss for what I could use instead of leg curl for a similar assistance exercise. Any suggestions?Last edited by mattimusrex; 01-19-2012 at 08:32 AM.
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01-19-2012, 09:02 AM #306
- Join Date: Sep 2009
- Location: North Carolina, United States
- Age: 40
- Posts: 4,861
- Rep Power: 6784
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01-19-2012, 06:30 PM #307
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01-21-2012, 02:01 AM #308
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01-22-2012, 12:51 PM #309
rep for some feedback on my layout of 531 for the coming fall/winter once i have a sufficient amount of strength:
Monday: Deadlift/Lower Body
Deadlift 5/3/1
Front Squat 5 x 10
SLDL 5 x 10
Calf Raises 5 x 10
Tuesday: CARDIO(30 MIN)&ABS(3x10)
Wednesday: Benchpress/Upper Body
Benchpress 5/3/1
BB Row 5 x 10
Arnold Press 5 x 10
Pull-Ups 5 x 10
Skulls 3 x 10
DB Curl 3 x 10
Thursday: CARDIO(30 MIN)&ABS(3x10)
Friday: Squat/Lower Body
Squat 5/3/1
SLDL 5 x 10
Front Squat 5 x 10
Calf Raises 5 x 10
Saturday: Military Press/Upper Body
Military Press 5/3/1
BB Row 5 x 10
Flat DB Press 5 x 10
Pull Ups 5 x 10
Skulls 3 x 10
DB Curl 3 x 10
Sunday: RestIf you wish to make an apple pie from scratch, you must first invent the universe.
-Carl Sagan
Follow my Log, http://tinyurl.com/73hu6ju
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01-22-2012, 01:07 PM #310
It's not bad, it may possibly be too much. Perhaps you might want to scale back the accessories at first. Remember, less is often more in this game. Then as you progress through a few cycles and you better understand what you can handle more can be added in. What are you planning on running through the summer?
We don't rise to the occasion, we fall to our level of training.
I was born a shotgun in my hands. Behind the gun I'll make my final stand and that's why they call me Bad Company
Sensible Liberals for Trump 2016 Crew
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01-22-2012, 01:14 PM #311
summer and now will be babylover's ss 4xweek and progressing quite well.
Workout A
Squat- 3x5
Bench Press- 3x5
BB Row- 3x5
Chins- 4x5
Bicep Work- 3x8
Rear Delt Work- 3x8
Workout B
Front Squat- 3x5
MP's- 2x5
Deadlift- 1x5
Dips- 4x5
Tricep Work- 3x8
Abs Work 3x10
thanks for the feedback and please tell me what i should remove/add/change.If you wish to make an apple pie from scratch, you must first invent the universe.
-Carl Sagan
Follow my Log, http://tinyurl.com/73hu6ju
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01-22-2012, 01:33 PM #312
I can't tell you what to add or remove. My point was that come this fall you should have made decent strength gains and gained an understanding of what muscles you feel are lacking in terms of your goals. Add or remove accessories as you see fit, just saying you might find more success in starting with fewer accessories and feeling out the program rather than going all in and burning out or stalling early on your main lifts.
We don't rise to the occasion, we fall to our level of training.
I was born a shotgun in my hands. Behind the gun I'll make my final stand and that's why they call me Bad Company
Sensible Liberals for Trump 2016 Crew
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01-22-2012, 01:35 PM #313
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01-24-2012, 08:41 PM #314
if you have 20$ i would just recommend going on his site and buying the second edition e-book if u havent already. it was a great read and spells everything out..
the only difference i see is he says to do 3x10 on your primary assistance lift using a % of your max on that lift...so u have to know your maxes for the main assistance lifts too...then 3x10-20 reps on 2-3 exercises for smaller assistance lifts (dips, chins, extensions).
my favorite chapter is N.O.V. (north of vag) lol
favorite quote "you want science and studies? **** you. Ive got scars and blood and vomit"
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01-24-2012, 09:30 PM #315
So Wendler suggests to perform pull/chinups between the sets of both of the pressing movements in 5/3/1. Does this mean I can eliminate the use of chinups further on in the workout?
What does he suggest in terms of repping until failure between sets? Do I just do an easy set or go until failure or just before?
Ie.
135x5 Press
5 Chin ups
135x5 Press
5 Chin ups
135x5 Press
5 Chin ups
Can I follow up with 5x10 of chin ups for example? Or are the chin ups performed between the press sets enough?
Thanks!
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01-24-2012, 11:48 PM #316
He says to do them in between any of the lifts but mainly military and bench. He also says no less than 100 per week. I wouldnt go to failure on chins in between your bench just enough to keep a good pump in your lats for your lift. Theres no reason why you couldnt do chins for another assistance lift later on in your workout. Just add weight so u can only do 3 sets of 10-20 chins. he also says they are the best upper back, lat, and bicep exercises you can do.. I did 3 pullups in between my military press and in between close grip and it worked great
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01-27-2012, 11:46 AM #317
I have just completed 2 cycles of the Jim Wendler 5-3-1. All I can say is....WOW! I am thankful I have found this program. Due to my age and Health, I have had to put my own spin on it, albeit, without changing the basic concepts. It's sort of like Stuart McRobert's BRAWN (hardgainer) meets Jim Wendler's 5-3-1. Here is my routine and goals.
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01-27-2012, 12:04 PM #318
MONDAY
Bench Press 5-3-1
Incline DBs 2x10
Presses5-3-1
Lateral Raises 2x10
Farmers Wk/ 800mtrs-1600mtrs then raise weight
THURSDAY
DeadLifts 5-3-1
LatPulls 2x10
Curls 2x10
Farmers Sprints/5 50mtrs w/20 seconds rest
I cannot perform squats due to Spinal Surgeries and hardware. I have been stuck at approximately a 340lb Bench for a while. My goal is a 400lb Bench and 500lb-550lb DeadLift by 55yrs of age. After performing 2 cycles of the 5-3-1 I feel I am on my way. I will report in after each cycle. Last cycle:
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01-27-2012, 12:12 PM #319
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01-27-2012, 12:17 PM #320
Sorry for all the posts, but for some reason I can't type past a specific bandwidth. Any questions, tips, or critiques will be appreciated. I know I am new to this program, but after reading everything I could get on it, I feel this is my "Rosetta Stone". Slow but Steady seems to be a realistic motto for reaching goals.
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01-30-2012, 01:45 PM #321
Here is what I have
-Squat Workout Day
Leg Extension
Leg Curl
Calf Raises
-Bench Press Workout Day
Chin up
Dumbbell Bench Press
Cable Tricep Extension
-Deadlift Workout Day
Lat Pulldown
Suggest me one exercise
Hanging Leg Raises
-Overhead Press Workout Day
Chin up
Barbell Bent-over Rows
Close grip Bench press
Can anyone help me with the sets and reps for these exercises? I feel 5 or 4 sets of 10 is too much. By doing chin ups in between bench and military sets, will I decrease my performance on them? ThanksDisregard aesthetics, acquire strength
Long term Goal:
B: 225 lbs
S: 315 lbs
D: 405 lbs
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01-30-2012, 02:24 PM #322
Never had a problem setting the presses with chins. As for sets/reps, do what you feel like. If you feel 3x10 is where you'd benefit most, then do it. Remember the program is the 4 main lifts. Accessories are chosen to help progress the main lifts or address deficiencies in appearance/strength. I think you'd be OK in the 4-5x10 range if you've chosen your weight right for the accessories. I vote you do front squats on the deadlift day. I'd skip the extensions on squat day personally.
And not that you asked this, but at 6'4 150 lbs I'd question if you are ready for the 5/3/1 program. If gaining strength is you goal, you may find doing a linear progression program a better place to start (SS, Starr's 5x5). Eat big and lift big on one of those programs and get your strength up first, then switch for 5/3/1.We don't rise to the occasion, we fall to our level of training.
I was born a shotgun in my hands. Behind the gun I'll make my final stand and that's why they call me Bad Company
Sensible Liberals for Trump 2016 Crew
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01-30-2012, 02:43 PM #323
Well, My main lift on squat day is the front squat.. I don't have a rack or anything... I wish I could do back squats though.. Much easier and more comfortable. I wanted to do romanian deadlifts, but decided to keep it simple since I absolutely don't want to get hurt.
I was doing SS but was not eating enough. I feel squatting and deadlifting every other day really increase my chances of getting hurt (do not want). 5/3/1 is really the program I need (strength and hypertrophy)Last edited by fslima0; 01-30-2012 at 02:49 PM.
Disregard aesthetics, acquire strength
Long term Goal:
B: 225 lbs
S: 315 lbs
D: 405 lbs
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01-30-2012, 04:57 PM #324
I have to be really careful about recovery due to past spinal surgeries and managing chronic pain. Jim Wendler's latest recommendations on BBB is 5x10 using 50% of 1RM the first month, 60% the second and soforth. He states emphatically to not go to failure or do more than the prescribed reps. Hope this helps.
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02-01-2012, 02:14 PM #325
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02-01-2012, 02:29 PM #326
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02-02-2012, 09:52 AM #327
I started 5/3/1 today and it felt great. I was able to do the main lift and the 3 accessory work in 60 min (4x10).
My question is: Since today was Squat day, can I do bench day tomorrow since I am going to be working different muscles (lower/upper body). ThanksDisregard aesthetics, acquire strength
Long term Goal:
B: 225 lbs
S: 315 lbs
D: 405 lbs
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02-02-2012, 10:19 AM #328
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02-02-2012, 10:22 AM #329
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02-05-2012, 07:58 AM #330
- Join Date: Jan 2007
- Location: Brantford, Ontario, Canada
- Age: 39
- Posts: 4,335
- Rep Power: 6963
I was running the triumvirate assistance with my brother. We have had a lot of success with this programming, but ever since we began my brother has had problems with dips. He gets a pain that runs through his throwing arm when he does them, and only when he does dips. His form looks fine and the doctors don't have a clue.
Is there any exercise that you would sub in instead of dips that work the same muscle groups? Wanted to keep the rest of the programming the same.
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