Your 5/3/1 questions (and many others) answered

[snrygo]

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.

does he have winged scapula?

[NateDG72]

does he have winged scapula?

From the pictures of this I have seen it is a possibility.

He says the actual movement doesnt bother him. Its the starting of it by getting into position. Even if he uses the foot pegs and doesn't jump into it he gets pain.

[Farley1324]

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.

What are you doing on upper body days?

[NateDG72]

Bench
Dumbbell bench (high volume of course)
Rows (been doing a t-bar for awhile because I love them, have used barbell and dumbbell in the past)

Press
Dips
Chins

At the end of each workout we throw in a vanity lift that can correspond with the other lifts from that day. Curls, shrugs, calfs, and triceps depending on the day. Just a few sets at the end for ****s and giggles.

[snrygo]

From the pictures of this I have seen it is a possibility.

He says the actual movement doesnt bother him. Its the starting of it by getting into position. Even if he uses the foot pegs and doesn't jump into it he gets pain.

Kay. A couple suggestions.

1. Do some chest and lat stretching as well as corrective excersises (scap push ups) every day

2. When he does dips, make sure he has his scapula protracted the whole time and DOES NOT LET THEM WING DURING THE ENTIRE MOVEMENT!

[Farley1324]

Bench
Dumbbell bench (high volume of course)
Rows (been doing a t-bar for awhile because I love them, have used barbell and dumbbell in the past)

Press
Dips
Chins

At the end of each workout we throw in a vanity lift that can correspond with the other lifts from that day. Curls, shrugs, calfs, and triceps depending on the day. Just a few sets at the end for ****s and giggles.

The easiest answer is "decline bench" as it is probably the most similar to dips.

Or you could just take a BBB (boring but big) angle to press day and simply do more press.

[Amplifiedxx]

Bench
Dumbbell bench (high volume of course)
Rows (been doing a t-bar for awhile because I love them, have used barbell and dumbbell in the past)

Press
Dips
Chins

At the end of each workout we throw in a vanity lift that can correspond with the other lifts from that day. Curls, shrugs, calfs, and triceps depending on the day. Just a few sets at the end for ****s and giggles.

CGBP, Push ups, DB Overhead, this is all in the book. Just has to be a press

[fslima0]

I am doing 5/3/1 and as long as I let my muscles heal in 48 hours I should be good to go right? Some people say I need 72 hrs a week for joints, tendons to heal and stuff, but that's what the deload is for correct?

This is what I do:

Tues - Military Press
+ 48 hrs Squat
+ 48 hrs Bench
+ 48 hrs Deadlift

I can't really do consecutive days because this is my workout routine:

Squat Workout Day
Leg Extension 4x10
Leg Curl 4x10
Calf Raises 4x12 (maybe Smith Machine)

Bench Press Workout Day
Chin up
Dumbbell Bench Press
Cable Tricep Extension

Deadlift Workout Day
Lat Pulldown
Barbell Bent-over Rows
Hanging Leg Raises

Overhead Press Workout Day
Chin up
Close grip Bench press
Standing Dumbbell Curl

[Lucharilla0311]

Fellas,

I started a very informative thread on programming the 531 on my board that you might enjoy. I wanted to open up a lot of different discussions for my members because it IS such an effective program. I personally hit a raw 410 bench press doing the triumvirate hammering away at my conditioning (not focusing on strength in other words).

http://clutchfitness.com/forums/showthread.php?t=12079

Instead of transferring everything here, I'm taking the easier route LOL. I'm going to continue writing about programming so if you are interested in this style of training, keep checking in from time to time as I continue working on it.

Enjoy!

[BluntD]

Instead of transferring everything here, I'm taking the easier route LOL.

Unfortunately it's not easier for any of us since apparently we have to register for the forum to actually view that thread...and who has any time for that?

[Lucharilla0311]

Unfortunately it's not easier for any of us since apparently we have to register for the forum to actually view that thread...and who has any time for that?

I thought that was viewable I apologize! I guess if it's too hard to create an account I could create a new thread over here. But the lions share of the work would be on my end, and with all the full body stuff I wrote about, I figure this board would be sprinting over LMAO!

I'll look to put something together for this board because I dont want to look like I'm spamming. However, I put a lot of time into how I approach this training which differs in numerous ways from Jim. Both work, but over the past few, there's only been 531 and hill sprinting out out LOL!

[Alpha Moth]

Thoughts on this?
Day 1
Overhead Press - 5/3/1
DB Incline/flat bench 3 x 8-12
A row 3 x 8-12
Biceps/tris 3 x 8-12


Day 2
Deadlift - 5/3/1
Hamstrings - 3 sets of 8-12 (Leg Curls, Glute - Ham Raise)
hack squats - 3 sets of 8-12
Abs

Day 3
Bench Press - 5/3/1
dips 3 x 8-12
chins 3 x 8-12
some curls or tris if i feel like it, dips and chins should hit them hard.

Day 4
Squat - 5/3/1
Low Back - 3 x 8-12
Hack squats 3 x 8-12
Abs

Would it be better to have the dips on the shoulder day and the DB press on the bench day or leave it as it is? 5 x 10-20 feels like too much volume to recover from

[Lucharilla0311]

Really is no right or wrong here. I prefer dips/chins on OHP day due to overall shoulder health and the presses/rows on bench since they are all on the same plane.

On your squat day, it would behooves you to treat it just like the deadlifts day in that if on dead day you hit hamstrings then quads/abs, you do squats and then a quad focused exercise followed by hammies/abs. Try a unilateral exercise for quads.

I have two schools of thought which I discussed in my thread. With a 4 day, you could either treat both lower days with equal workload for your legs regarding exercise choices as you did, or for those of us with extremely strong lifts, you would have a hamstring focused day (deadlifts) and quad focused day (squats). In doing so, you facilitate better recovery from session to session.

[Alpha Moth]

Thanks. I've just set it up so I'm hitting each body part twice a week. But if it makes more sense to put the dips and chins on overhead I'll do that.

yea I was thinking off doing just for leg days these assistance exercises:
5/3/1 deadlift
hamstring (leg curls/ghr)
quads (hack squat/unilateral)
back raises (since they are easy to recover from)
abs
5/3/1 squat
quads (hack squat/unilateral)
hamstring (leg curls/ghr)
back raises (since they are easy to recover from)
abs

[Lucharilla0311]

Just make sure you only put in exercises that will increase your core lifts. Don't just do something for the sake of doing something and you will do well. As far as squats go, I think they're the best lift so I put more work in with the main squat, then some Olympic paused squats, some G/H raises superset with heavy abs, then prowler intervals to close out the day. Much harder work vs some machines, but the payoff for me was a 500 full Olympic squat.

[sirbrandon101]

I'm wondering if anybody has done power cleans before they squat or deadlift. It says to also do them with the 5/3/1 format and for me they're a very physically taxing lift so I'm not sure how they would effect my squat or deadlift. I would also cut down on the assistance work. Any input is appreciated.

[RichL1982]

Yo Fellas! Looking to start this 5/3/1 up starting Monday. Where or How can I find the easiest way to get a program set up?

[Bumpus]

Yo Fellas! Looking to start this 5/3/1 up starting Monday. Where or How can I find the easiest way to get a program set up?

Best place would be to buy the book(or e-book). Other places page 1 of this thread, Google.

[musclehead09]

I'm running my first cycle of 5/3/1 starting tomorrow. During the first wave, on the last set of 5 do you rep out as u would the other weeks? Like say on deadlift would i do 225 5+ times and not just 5 this week?

Also how many people would recommend doing sets of 5 on pull ups between warm ups and working sets of bench on bench days? I saw Wendler recommends it. Do other people do it?

[Bumpus]

I'm running my first cycle of 5/3/1 starting tomorrow. During the first wave, on the last set of 5 do you rep out as u would the other weeks? Like say on deadlift would i do 225 5+ times and not just 5 this week?

Also how many people would recommend doing sets of 5 on pull ups between warm ups and working sets of bench on bench days? I saw Wendler recommends it. Do other people do it?

Weeks 1-3 of each cycle have a AMRAP scheme to the last working set. However, Wendler cautions against going to failure. I, and many other superset chins and the pressing movements.

[musclehead09]

Weeks 1-3 of each cycle have a AMRAP scheme to the last working set. However, Wendler cautions against going to failure. I, and many other superset chins and the pressing movements.

thanks dude. I will not go to failure. I have noticed burning out when i do that on a consistent basis even with proper nutrition. And okay I'm going to do the pull ups between pushing sets, I'll be doing Boring but Big so is it okay that i add in those pull ups on overhead press days between warm up and working sets even though the original template has pull ups as an accessory exercise too done after the working sets?

Also since I'll be doing hill sprints on 2 off days should i cut off 2-3 of the accessory sets on deadlift and squat days at least until i get used to the program? I'll be starting with 5 hill sprints on the 2 days i do em. So i was thinking instead of 5x10 on squats and deadlifts I'd do 2x10 then bump it up by 1 set every cycle. Same with the leg curls on squat days. Does this sound good? Or would it be alright to start out at 5x10 on accessories since it is really light weight.

[IrishPilot]

thanks dude. I will not go to failure. I have noticed burning out when i do that on a consistent basis even with proper nutrition. And okay I'm going to do the pull ups between pushing sets, I'll be doing Boring but Big so is it okay that i add in those pull ups on overhead press days between warm up and working sets even though the original template has pull ups as an accessory exercise too done after the working sets?

I personally do not superset the chins, or any of my Big but Boring accessory stuff for that matter. I think all priority should go towards the primary compound lift, and whatever energy you have left over you can spend on the BBB work. Just my opinion anyway.

[musclehead09]

I personally do not superset the chins, or any of my Big but Boring accessory stuff for that matter. I think all priority should go towards the primary compound lift, and whatever energy you have left over you can spend on the BBB work. Just my opinion anyway.

makes sense. I can superset em with the 5x10 overhead pressing then. And should i cut back on volume on leg days due to hill sprints? Like instead of 5x10 on squats and deadlifts do 2x10 then each cycle add 1 set?

[IrishPilot]

makes sense. I can superset em with the 5x10 overhead pressing then. And should i cut back on volume on leg days due to hill sprints? Like instead of 5x10 on squats and deadlifts do 2x10 then each cycle add 1 set?

I wouldnt ever cut back lifting volume for cardio work. I would think you would be fine supersetting the 5x10 BBB work with additional stuff though.

[musclehead09]

I wouldnt ever cut back lifting volume for cardio work. I would think you would be fine supersetting the 5x10 BBB work with additional stuff though.

okay thanks a lot that's a big help. Instead of cutting back on lifting volume I'll just do a few sprints at first then every couple weeks gradually add 1 or 2 sprints till i get to 20 like Wendler suggests. Can't wait to start this program tomorrow. I'm doing the 4 day a week

[Bumpus]

You can do them either way. I don't think it will matter that much.

[ArcticDog]

Hey guys,

found this routine, does it look good/ok for 5-3-1?

[Alpha Moth]

Looks crap. Choose one of the ones from the book.

Do you guys superset your chins on OH press too? Do you account that into your accessory work or do you just do 4-5 of them between each set?

[Amplifiedxx]

Looks crap. Choose one of the ones from the book.

Do you guys superset your chins on OH press too? Do you account that into your accessory work or do you just do 4-5 of them between each set?

Yep, every single pressing movement. And no, I don't count is as an accessory lift.

[fslima0]

Hey guys,

found this routine, does it look good/ok for 5-3-1?

looks like it's too much. I do 3 accessory exercises 4x10 and it's pushing 60min