5 day 5/3/1

[online4meat]

Hi.
I've been doing the 5/3/1 for a while now and i love it.
I was thinking of adding an extra day for upper back movements.
My goal is to get bigger and focus on the heavy compounds.
I dont see how a 5th day would somehow decrease recovery as no other day hits the upper back.
What do you think?

Monday
1 Squat
Sets and reps according to 5/3/1

2 Squat
Sets: 2 Reps: 20 using 50%-60% of your max

3 Leg press
Sets: 3 Reps: 10

4 Calf raises
Sets: 4 Reps: 15

Tuesday
1 Barbell Shoulder Press
Sets and reps according to 5/3/1

2 Lateral Raises
Sets: 4 Reps: 12

3 DB OHP
Sets: 4 Reps: 10 using

Thursday
1 Deadlift
Sets and reps according to 5/3/1

2 Hamstring Curls
Sets: 4 Reps: 10 using 50%-60% of your max

3 Backraises
Sets: 4 Reps: 10

4 Abs
Sets: 4 Reps: 10

Friday
1 Bench Press
Sets and reps according to 5/3/1

2 Incline DB bench
Sets: 4 Reps: 10

3 Weighted Dips
Sets: 5 Reps: 4,6,8,10,12 reverse pyramid

4 Flyes
Sets: 3 Reps: 10

Sunday
1 BB rows + DB kroc rows
Sets: 4+1 Reps: 8+f

2 Pullups
Sets: 4 Reps: 10

3 Shrugs (alternating infront and behind back)
Sets: 4 Reps: 15

4 Facepulls
Sets: 4 Reps: 15

5 Curls
Sets: 3 Reps: 10

[studlete]

You must tweak your program weekly! Don't try to keep adding weight and doing the same rep routine... tweak the reps!

Also, if you add another day you will be ****ed and move into adrenal fatigue! Your nervous system circuitry is all connected... so if you do a back day (especially with no recovery days) then every thing in your body will be effected. So, if you do back day on Wednesday then your Thursday/Friday workout will be compromised. Then it's a slow decline in all your lifts because there is no recovery... If you want to add in some back then do it with the other days. Dead lift days are upper back also (full body to say the least).... take Wednesday, Saturday & Sunday off and allow your back work to go in on upper day or your dead lift day

Kalnas
"Preparation Predicts Outcome"
http://www.strengthathletes.com

Hi.
I've been doing the 5/3/1 for a while now and i love it.
I was thinking of adding an extra day for upper back movements.
My goal is to get bigger and focus on the heavy compounds.
I dont see how a 5th day would somehow decrease recovery as no other day hits the upper back.
What do you think?

Monday
1 Squat
Sets and reps according to 5/3/1

2 Squat
Sets: 2 Reps: 20 using 50%-60% of your max

3 Leg press
Sets: 3 Reps: 10

4 Calf raises
Sets: 4 Reps: 15

Tuesday
1 Barbell Shoulder Press
Sets and reps according to 5/3/1

2 Lateral Raises
Sets: 4 Reps: 12

3 DB OHP
Sets: 4 Reps: 10 using

Thursday
1 Deadlift
Sets and reps according to 5/3/1

2 Hamstring Curls
Sets: 4 Reps: 10 using 50%-60% of your max

3 Backraises
Sets: 4 Reps: 10

4 Abs
Sets: 4 Reps: 10

Friday
1 Bench Press
Sets and reps according to 5/3/1

2 Incline DB bench
Sets: 4 Reps: 10

3 Weighted Dips
Sets: 5 Reps: 4,6,8,10,12 reverse pyramid

4 Flyes
Sets: 3 Reps: 10

Sunday
1 BB rows + DB kroc rows
Sets: 4+1 Reps: 8+f

2 Pullups
Sets: 4 Reps: 10

3 Shrugs (alternating infront and behind back)
Sets: 4 Reps: 15

4 Facepulls
Sets: 4 Reps: 15

5 Curls
Sets: 3 Reps: 10

[Jasonk282]

You should already be doing pull ups and chin ups each day. No need for extra back work if you follow what Wendler prescribes with pull ups and chin ups.

I did 35 pull ups Monday and I'll probably do around 35 more Friday...that's 70 pull ups along with reverse pull downs(couldn't do chins) yesterday and 49ish chins on Saturday not to mention deadlifts and DB rows.

[Retoaded]

I personally do pullups about every workout day, but I do back accessories on deadlift day. Wendler typically pairs rows with bench also.

[Kentisc]

If you do your chins and plan your accessory lifts well, you don't need an extra upper back day

[Retardo-pex]

Hi.
I've been doing the 5/3/1 for a while now and i love it.
I was thinking of adding an extra day for upper back movements.

Instead of adding a whole new day to take away from your main lifts, change your assistance work to focus more on your upper back if you aren't already. Work from the bottom up in terms of tweaking and trouble shooting ( this goes for everything in life) Adding an entire extra workout is a much more taxing solution when the easiest answer is to simply do more back work in the routine as it is already set up.

[Anthony21]

Kroc Rows. Sh!t will annihilate your upper back.