5/3/1 basic layout, subject to change if im missing something important

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    5/3/1 basic layout, subject to change if im missing something important


    Would like overall advice. I understand the basics but i have a few questions.
    One being the best times to do conditioning and my options if i dont have access to a prowler.
    Layout:
    Day 1: Bench
    Day 2: Squat
    Day 3: Off/Conditioning
    Day 4: Press
    Day 5: Deadlift
    Day 6: Off/conditioning
    Day 7: Off

    Day 1:
    *25 Chins before any pressing
    A. Bench 5/3/1+Chins (not to failure)
    B. Flat DB Press-4-5 sets 10-20 reps
    C. DB Rows-4-5 sets 8-15 reps
    D. Shrugs+Bicep Movement-3-5 sets 8-20 reps

    Day 2:
    A. Squat 5/3/1
    B. RDL/Goodmornings-4-5 sets 8-15 reps
    C. Bugarian Split Squats/Lunges-3-5 sets 8-15 reps
    D. Weighted Crunchs-4-5 sets 10-15 reps
    Sometimes so some abductor,adductor machines at the end

    Day 3:
    *25 Chins before any pressing
    A. Press 5/3/1+Chins (not to failure)
    B. Incline DB Press+T-bar/Cable Rows-4-5 sets 8-15 reps
    C. Dips-3-5 sets 8-15 reps
    D. Pullaparts/Face Pulls+Tricep Extensions/Pushdowns-3-5 sets 8-20 reps

    Day 4:
    A. Deadlift 5/3/1
    B. Glute Ham Raises-4-5 sets 8-20 reps
    C. Leg Press/Lunges-4-5 sets 8-20 reps
    D. Weighted Leg Raises-4-5 sets 10-15 reps
    sometimes do abductor/adductor machines at the end

    Conditioning is usually done in a HIIT fashion with either, field sprints, burpees, moutine climbers and the such. 15-20min long sessions.

    Areas that need work: Lat/Upper back strength and size and triceps. Bottom of bench and oh press. I also tend to feel a lil burned out mentally after day 3 conditioning, so if there is a better way to arrange that work id love some tips on that. Thanks for any tips, i know there are some smart guys here, if you want completely redue the program layout. Also where would one add weighted chins if they wanted to add them? thanks

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    Do conditioning after your lower-body lifts, but on the same day. Hill sprints wold be the easiest and cheapest option here.

    For triceps and upper back, start to work them twice a week. I switched to this at the end of last year and it has worked wonders in this department. Also, work in the JM Press at some point in each microcycle. They can be rough on the joints, but they blow up the triceps. If you can bang out 20 reps on GHR, then get a band and place it behind your neck.
    M.Ed. Ex Phys
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    Now i gotta go find a hill lol. so would i do the conditioning right after the session before i eat or at another time of day?

    Well i try to do chins twice a week and a rowing movement twice a week, and either a shrug or upper back movement each upper body day. Ill add some JM presses and direct tricep work twice a week. Thanks man.
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    Yeah, do the conditioning after the session. Take about 30 minutes to get some water and rest up.
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    Alright thanks. Im looking forward to the changes. So i bought the 5/3/1 book but put in the wrong email address, i guess some lucky person gets a free copy of 5/3/1 while i lost 20$ lol
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    Did you get it from EFS? Their CS is really good.
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    Yea i got it from EFS, i sent them an email. hopefully i can get it fixed tomorrow. I really want to read the book.
    Btw I changed my bench/Press days to look like.
    Day 1:
    *25 Chins before Pressing
    Bench 5/3/1+Chins
    Low Incline DB Press-4-5 sets 10-20
    DB Rows-4-5 sets 8-15
    Shrugs+JM Presses or Pushdowns depending on my joints-3-4 sets 8-20
    Barbell curls-2-4 sets 8-20

    Day 3:
    *25 Chins before Pressing
    Press 5/3/1+Chins
    Weighted Dips-4-5 sets 8-20
    T-bar/Cable Close grip rows-4-5 sets 8-15
    Pullaparts/Face Pulls+Extensions/Pushdowns-3-4 sets 8-20

    I removed the incline press bc i felt they may be to much pressing ingeneral. I hope this looks better.
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    Looks good to me.
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    Quote Originally Posted by Rodja View Post
    If you can bang out 20 reps on GHR, then get a band and place it behind your neck.
    20 reps? Jesus, you gotta be light or strong as hell for that.
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    I cant do 20 reps, but i leave the rep ranges open in my write ups lol
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    Quote Originally Posted by SweetLou321 View Post
    Yea i got it from EFS, i sent them an email. hopefully i can get it fixed tomorrow. I really want to read the book.
    Btw I changed my bench/Press days to look like.
    Day 1:
    *25 Chins before Pressing
    Bench 5/3/1+Chins
    Low Incline DB Press-4-5 sets 10-20
    DB Rows-4-5 sets 8-15
    Shrugs+JM Presses or Pushdowns depending on my joints-3-4 sets 8-20
    Barbell curls-2-4 sets 8-20

    Day 3:
    *25 Chins before Pressing
    Press 5/3/1+Chins
    Weighted Dips-4-5 sets 8-20
    T-bar/Cable Close grip rows-4-5 sets 8-15
    Pullaparts/Face Pulls+Extensions/Pushdowns-3-4 sets 8-20

    I removed the incline press bc i felt they may be to much pressing ingeneral. I hope this looks better.
    So on your bench and press days ur doing chins before u press, then ur press and chins again? And on day 3 ur doing face pulls, extensions, and pushdowns?
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    Yea i do about 25 chins before i press bc my upper back needs the extra attention, then i do about another 20-25 between my pressing sets. Then on day three i do either face pulls or pullaparts supersetted with either pushdowns or extensions. That was my plan but it proved to be a lil to much to fast. So im gonna take a cycle or two to work into that kinda upper back volume.
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    Why no BO Rows? Those things are great for packing mass on the back
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    Db/Kroc Rows are BO Rows. I sometimes do barbell. I dont like to tax my lower back to much
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    Lou, on day 3 are u doing dips for chest or tris? Bar dips or bench dips
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    I do bar dips for chest, tris, delts. They work all those muscles and i feel them all during my sets.
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