My 5/3/1 routine while on leangains
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09-24-2012 12:31 PM
Registered User
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?
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09-24-2012 02:17 PM
PES Rep
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.
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09-24-2012 03:44 PM
Registered User
When u say 1 variation do you mean 1 asside from the main? Example squat 3sets normal 2 sets front
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09-24-2012 03:58 PM
PES Rep
Originally Posted by
Bcuzimbatman
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.
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