Wendler 5/3/1 bodybuilding template

[michail71]

I've been using the 5/3/1 calculator on blackironbeast for a long time now. I was checking out the various accessory options and decided to move from the boring but big template to the bodybuilder template. I also do the 8/6/3 variation for extra volume.

http://www.jimwendler.com/2012/09/531-and-bodybuilding/

https://blackironbeast.com/5/3/1/calculator


However, the back day really sapped me and left me with a painful back pump. I'm not sure if I should try this for a few more weeks and see if I adjust or make some modifications. I'm not sure what I could do, perhaps move chin ups somewhere else? I could have had an off day but the other 3 days felt manageable.

This is the back (deadlift) day

Deadlift – 5/3/1 (I do 8/6/3)
Bent Over Rows – 4 x12
Chin ups – 4 x10
Good Mornings – 4 x10 (I substituted hypers)
Hanging Leg Raises – 4 x12

[EjnarKolinkar]

Could cut volume and work up?

2x12 or 3x8 to start and progress. The BB template has mega workload.

[michail71]

Thanks, that's actually something I thought about. I'll try that on the next DL day. The other days seem fine.

In the past I've also tried doing deadlifts on their own and doing the accessory work later in the day. I always do much better with pull-ups when fresh.

I am enjoying this more than the boring but big template, which I ran for about a year and a half. My new gym has nice equipment and I wanted to take advantage of it.

[postman123]

I moved horizontal rows to bench day and pull-ups to OHP day. I also stopped the BBB template in favor of a pyramid. Don't be afraid of changing things up to see what works best for you.