My 5/3/1 routine while on leangains

  1. New Member
    Bcuzimbatman's Avatar
    Stats
    6'2"  210 lbs.
    Join Date
    Jul 2012
    Posts
    58
    Rep Power
    58
    Level
    7
    Lv. Percent
    42.86%

    Question My 5/3/1 routine while on leangains


    I wanted some feed back on my current routine as I want some experienced advice. Details to know. Goal: is strength, diet: leangains recomp 20/20 split. Training: 5/3/1 BBB

    Tuesday:
    Deadlift 5/3/1
    Deadlift @50% 5x10 (2 sets sumo, 1 set RDL)
    Hanging leg raise 5x10
    Shrugs 3x8 (for hypertrophy, I like big traps)

    Thursday:
    Press 5/3/1
    Press @50% 5x10 (2 sets klokov)
    Chinups 5x10 (varying grips)
    Heavy tricep push downs 3x10 (for work on locking out on press cuz it's my weak point)

    Saturday:
    Lowbar squat 5/3/1
    Squat @50% 5x10 (2 sets front, 2 sets highbar ATG, 1 set lowbar)
    Bench 5/3/1
    Bench @50% 5x10 (2 sets close grip)
    Kroc Rows 5x10

    Changes? Advice?

  2. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,580
    Rep Power
    1215363
    Level
    93
    Lv. Percent
    68.81%
    Achievements Activity RoyaltyActivity VeteranActivity ProActivity AuthorityPosting Pro

    Stick with one variation of the lift for your primary assistance move. Also, pushdowns are not going to help out significantly for lockout. JM Press, 2 or 3-board press, or floor press would be better.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  3. New Member
    Bcuzimbatman's Avatar
    Stats
    6'2"  210 lbs.
    Join Date
    Jul 2012
    Posts
    58
    Rep Power
    58
    Level
    7
    Lv. Percent
    42.86%

    When u say 1 variation do you mean 1 asside from the main? Example squat 3sets normal 2 sets front
    •   
       

  4. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,580
    Rep Power
    1215363
    Level
    93
    Lv. Percent
    68.81%
    Achievements Activity RoyaltyActivity VeteranActivity ProActivity AuthorityPosting Pro

    Quote Originally Posted by Bcuzimbatman View Post
    When u say 1 variation do you mean 1 asside from the main? Example squat 3sets normal 2 sets front
    I mean stick to 5 sets of whatever you choose for that day. Personally, I'm not a fan of the BBB template and much prefer the Tate assistance template.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

Similar Forum Threads

  1. Arm routine while on gear?
    By freqfly in forum Exercise Science
    Replies: 3
    Last Post: 06-09-2007, 03:00 PM
  2. Favorite Routine while on PCT
    By ktw in forum Post Cycle Therapy
    Replies: 3
    Last Post: 08-03-2006, 07:29 PM
  3. whats your take on this routine while "on"
    By muscledismorph in forum Exercise Science
    Replies: 17
    Last Post: 04-08-2006, 11:15 AM
  4. German Volume vs. My Routine While On PH's
    By bg5757 in forum Exercise Science
    Replies: 5
    Last Post: 04-12-2005, 03:31 AM
  5. changeing routine while on cycle, need opinions
    By metacat in forum Exercise Science
    Replies: 13
    Last Post: 12-31-2002, 06:55 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in