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Thread: 5/3/1 ppl

  1. #1
    Registered User Lucas5762's Avatar
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    5/3/1 ppl

    Hi i saw this program on reddit, i've been lifting for 7 months and currently for 5 reps each have a 85/145/215/270 lifts, i have been doing 5/3/1 and stumbled upon this:
    Push 1: bench 5/3/1, 5x10 of a bench accessory work (like boring but big template, 50-70% of your training max) at 50-70% of your training max then the rest of the bench push accessory work as normal

    Pull 1: deadlift 5/3/1, 5x10 of a deadlift accessory, then the rest of the pull day as normal

    Legs 1: squat 5/3/1, 5x10 of a squat accessory, then the rest of the leg day.

    Push 2: OHP 5/3/1, 5x10 of an OHP accessory, then the rest of the push day.

    Pull 2: 5x5 heavy barbell rows, then 5x10 another rowing variation, then the rest of the pull day as normal

    Legs 2: front squat 5/3/1, 5x10 front squat accessory, then the rest of the leg day.

    Is it retarded and should I just keep doing the normal 5/3/1 or should i switch to this? thanks!
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  2. #2
    Registered User emilbobbycooper's Avatar
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    Originally Posted by Lucas5762 View Post
    Hi i saw this program on reddit, i've been lifting for 7 months and currently for 5 reps each have a 85/145/215/270 lifts, i have been doing 5/3/1 and stumbled upon this:
    Push 1: bench 5/3/1, 5x10 of a bench accessory work (like boring but big template, 50-70% of your training max) at 50-70% of your training max then the rest of the bench push accessory work as normal

    Pull 1: deadlift 5/3/1, 5x10 of a deadlift accessory, then the rest of the pull day as normal

    Legs 1: squat 5/3/1, 5x10 of a squat accessory, then the rest of the leg day.

    Push 2: OHP 5/3/1, 5x10 of an OHP accessory, then the rest of the push day.

    Pull 2: 5x5 heavy barbell rows, then 5x10 another rowing variation, then the rest of the pull day as normal

    Legs 2: front squat 5/3/1, 5x10 front squat accessory, then the rest of the leg day.

    Is it retarded and should I just keep doing the normal 5/3/1 or should i switch to this? thanks!
    Personally, I'd stick with 5/3/1. But then again, I'm no expert.
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  3. #3
    Caucasian, Bro/Brah/Bruh AlBHappy's Avatar
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    Give it a whirl for a couple of cycles. Remember, 5/3/1 is about the 5/3/1 lifts, not the accessory work.
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    Registered User Odifududix's Avatar
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    Originally Posted by AlBHappy View Post
    Remember, 5/3/1 is about the 5/3/1 lifts, not the accessory work.
    This

    There's a 5/3/1 variant made by geneswest. It could be run as PPL if you combine Bench and OHP into one day.

    Currently doing it and I love it so far.
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