5/3/1 help and info

  1. Professional Member
    SweetLou321's Avatar
    Stats
    5'8"  188 lbs.
    Join Date
    Oct 2010
    Posts
    3,849
    Rep Power
    155069
    Level
    45
    Lv. Percent
    15.18%
    Achievements Activity ProPosting Pro

    5/3/1 help and info


    The usuall layout of my 5/3/1 workouts are as follows. My goals are to increase overall size, esp upper body. My weak points for bench are the bottom of the movement where the chest does the most work. Squats and deads are hams and upper back. My knees come in on squats when heavy and my pull off the floor is my sticking point on deads and then again at the very top. My oh press in shoulders? Triceps? all things lol. All help and info needed. I have what i feel is a good mix of bodybuilding lifts with emphasis on my weak points.

    Bench
    Bench 5/3/1
    Dead Bench-2 sets 50% 1RM 10
    Barbell Row-5 sets 8-15
    Incline DB Press-3 sets 8-12
    Barbell Cheat Curls+Pushdowns-5/3 sets 5-6/15-20

    Squat
    Squat 5/3/1
    Box Squat-2 sets 50% 1RM 10
    GHR+RDL-5 sets 1-3/15-20
    Leg Press/Front Squats-3 sets 10-20
    Core Work+Calves-5/3 sets 10-20

    Oh Press
    Oh Press 5/3/1
    Selkow Chins-5 sets 5+
    Selkow Dips-3 sets 8+
    Rolling Tricep Press/JM Presses+DB Hammer Curls-3 sets 8-12
    Extensions+scarcrows-3 sets 10-20

    Deadlift
    Deadlift 5/3/1
    Powercleans/Deadlift/Hypers-2 sets 3/2 sets 50% 1RM 10
    Box Jumps-5 sets 3-5
    Leg Curls+Leg Extensions/Walking Lunges-3 sets 10-20
    Core Work+Light Rows-5/3 sets 10-20

  2. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  230 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,721
    Rep Power
    1317321
    Level
    94
    Lv. Percent
    28.32%
    Achievements Activity RoyaltyActivity VeteranActivity ProActivity AuthorityPosting Pro

    A few of things:
    You have no trap work, which is essential
    Toss out leg extensions and leg curls
    Add in rows on OHP day
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  3. Professional Member
    SweetLou321's Avatar
    Stats
    5'8"  188 lbs.
    Join Date
    Oct 2010
    Posts
    3,849
    Rep Power
    155069
    Level
    45
    Lv. Percent
    15.18%
    Achievements Activity ProPosting Pro

    Ok so when would would be a good time to add trap work?
    Ill replace the leg curls and extensions with lunges then or more GHR
    So oh press day would be
    Press
    Chins
    Dips
    Rows? or do the chins inbetween sets of oh presses?
    •   
       

  4. Professional Member
    SweetLou321's Avatar
    Stats
    5'8"  188 lbs.
    Join Date
    Oct 2010
    Posts
    3,849
    Rep Power
    155069
    Level
    45
    Lv. Percent
    15.18%
    Achievements Activity ProPosting Pro

    Ok so i changed press day and deadlift days
    press
    chins
    dips
    rolling tri ext/jm presses+hammer curls
    a type of row+scarcrows
    and
    deadlift
    shrugs/db cleans
    box jumps
    lunges
    core work

    better?
  5. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  230 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,721
    Rep Power
    1317321
    Level
    94
    Lv. Percent
    28.32%
    Achievements Activity RoyaltyActivity VeteranActivity ProActivity AuthorityPosting Pro

    Throw in some hypers or GHR on your DL day and you're set.

    Also, every now and then (maybe every 3 weeks), use Bulgarian split squats instead of lunges.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  6. Banned
    wsaucer's Avatar
    Stats
    5'8"  160 lbs.
    Join Date
    Jul 2009
    Posts
    354
    Rep Power
    0
    Level
    15
    Lv. Percent
    82.51%

    On your deadlift day I would move your power cleans as your first movement and either your box jumps as your second movement or do it in a complex with your deadlifts. I would do this for max effort purposes/CNS fatigue for your power clean and box jumps.
  7. Professional Member
    SweetLou321's Avatar
    Stats
    5'8"  188 lbs.
    Join Date
    Oct 2010
    Posts
    3,849
    Rep Power
    155069
    Level
    45
    Lv. Percent
    15.18%
    Achievements Activity ProPosting Pro

    rodja it seems you like a lot of defrancos stuff
    im gonna take a look at his ws4sb again and try to incorporate some of his stuff. And ill add in the GHR and BSS
  8. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  230 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,721
    Rep Power
    1317321
    Level
    94
    Lv. Percent
    28.32%
    Achievements Activity RoyaltyActivity VeteranActivity ProActivity AuthorityPosting Pro

    I like the balance that DeFranco emphasizes in his routine. That and he is about functional performance as opposed to just aesthetics.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  9. Professional Member
    SweetLou321's Avatar
    Stats
    5'8"  188 lbs.
    Join Date
    Oct 2010
    Posts
    3,849
    Rep Power
    155069
    Level
    45
    Lv. Percent
    15.18%
    Achievements Activity ProPosting Pro

    well then, ill deff use some of his stuff. I use to do w4sb v3. So it will be nice to look at it again. Thanks for the help
  10. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,036
    Rep Power
    9518
    Level
    24
    Lv. Percent
    85.63%
    Achievements Posting Pro

    Rodja's advise, My only difference would be rowing twice a week. I do as you originally had it, rows one workout, a chin movement the next. For me that keeps the low back work down some. I do the box jumps before my main movement as a warm-up, but that's just my preference. One thing that might help the knee collapse is the old westside trick of putting a mini band around your knees on your sets. Especially the warm-ups and those extra sets. I used it for a while and it fixed the problem. I still do it once in a while when I feel like I need to.
  11. Professional Member
    SweetLou321's Avatar
    Stats
    5'8"  188 lbs.
    Join Date
    Oct 2010
    Posts
    3,849
    Rep Power
    155069
    Level
    45
    Lv. Percent
    15.18%
    Achievements Activity ProPosting Pro

    I changed a good bit of my routine after reading W4sb v3
    It has more balance now, and i figure if i work the main lifts hard, with enough cals, the size will come.
    And ill try the box jumps before deads, see which way i like better. What if it was something like a light cable or incline row for volume 1-2 reps short of failure? to much?
  12. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,036
    Rep Power
    9518
    Level
    24
    Lv. Percent
    85.63%
    Achievements Posting Pro

    I'd say whatever volume your back will take. Just for me I need that day without any real back stress, but I'm kind of an old fart. You younger guys can probably get away with way more volume than I can.
  13. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  230 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,721
    Rep Power
    1317321
    Level
    94
    Lv. Percent
    28.32%
    Achievements Activity RoyaltyActivity VeteranActivity ProActivity AuthorityPosting Pro

    I do chins/pullups and rows 2x/week. I know DeFranco is a big advocate of them.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  14. Professional Member
    SweetLou321's Avatar
    Stats
    5'8"  188 lbs.
    Join Date
    Oct 2010
    Posts
    3,849
    Rep Power
    155069
    Level
    45
    Lv. Percent
    15.18%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by Rodja View Post
    I do chins/pullups and rows 2x/week. I know DeFranco is a big advocate of them.
    Yet in his WS4SB v3 he only has 3-4 sets of chine and 3-4 sets of rows?
    I can easily add more back volume. My updated split has a lot of WS4SB in it now, since i like his assitence layout.

    Bench
    A. Bench 5/3/1
    B. Supplimental Higher Rep Ex: DB Press/Dead Bench-2 sets 8-15
    C. Hotizontal Pull+Rear Delt: Barbell Row+Scarcrows-4-5 sets 8-12
    D. Traps: Shrugs-3-4 sets 8-12reps
    E. Arms :Barbell Curls+JM Presses/Ext-3-5 sets 6-8/12-20

    Squat
    A. Squat 5/3/1
    B. Unilateral Lift: Lunges/Leg Press-3 sets 6-12
    C. Hips/Post Chain: GHR+RDL-3-4 sets 1-3/15-20
    D. Core Work-5 sets 10-20
    E. Calves-3-4 sets 15-20

    Oh Press
    A. Oh Press 5/3/1
    B. Vertical Pull+Rear Delt: Selkow Chins+Face Pulls/DB Cleans-5 sets 5+/3-4 sets 8-12
    C. Chest+Medial Delt: Selkow Dips+Side Laterals-3 sets 8+/8-12
    D. Traps+Tris: Shrugs+Rolling Tricep Press-3-4 sets 8-12
    E. Extra Upper back/bis: Type of Row+DB Hammer Curls-3-4 sets 8-12

    Deadlift
    A. Deadlift 5/3/1
    B. Jump Training: Box Jumps-5-8 sets 1-3
    C. Unilateral Lift: Bulgarian Split Squats-2-3 sets 8-12 reps
    D. Hips/Post Chain: GHR+RDL-3-4 sets 1-3/15-20
    E. Core Work-5 sets 10-20
  15. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  230 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,721
    Rep Power
    1317321
    Level
    94
    Lv. Percent
    28.32%
    Achievements Activity RoyaltyActivity VeteranActivity ProActivity AuthorityPosting Pro

    On the WS4SB, I would use chins/pulls for me ME along with dips (not listed on the latest template, but I kept it from the earlier ones). I don't see a lot of benefit, performance wise from BB Bench because it really destroys my shoulders. I would tweak the rep system to 4-6 and only use extremely clean reps along with negatives for TUT. IMO, these are the 2 most overlooked exercises out there and have been a staple for me for a long time.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  16. Professional Member
    SweetLou321's Avatar
    Stats
    5'8"  188 lbs.
    Join Date
    Oct 2010
    Posts
    3,849
    Rep Power
    155069
    Level
    45
    Lv. Percent
    15.18%
    Achievements Activity ProPosting Pro

    So you did max effort chins? and max effort dips? or just chins in the 8-15 along side the max effort dips?
    and im assuming you mean dips and chins are overlooked
  17. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  230 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,721
    Rep Power
    1317321
    Level
    94
    Lv. Percent
    28.32%
    Achievements Activity RoyaltyActivity VeteranActivity ProActivity AuthorityPosting Pro

    Quote Originally Posted by SweetLou321 View Post
    So you did max effort chins? and max effort dips? or just chins in the 8-15 along side the max effort dips?
    and im assuming you mean dips and chins are overlooked
    I do a ME alternating set on chins/pulls followed by dips and work up to a max set of 4-6 reps. On the repetition day, I do BW on chins/pulls followed by some sort of rear delt/mid trap exercise (e.g. facepulls, seated DB cleans).
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  18. Professional Member
    SweetLou321's Avatar
    Stats
    5'8"  188 lbs.
    Join Date
    Oct 2010
    Posts
    3,849
    Rep Power
    155069
    Level
    45
    Lv. Percent
    15.18%
    Achievements Activity ProPosting Pro

    so you do a set of chins then a set of dips and workout up to a 4-6 rep max on both?
  19. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  230 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,721
    Rep Power
    1317321
    Level
    94
    Lv. Percent
    28.32%
    Achievements Activity RoyaltyActivity VeteranActivity ProActivity AuthorityPosting Pro

    Quote Originally Posted by SweetLou321 View Post
    so you do a set of chins then a set of dips and workout up to a 4-6 rep max on both?
    Pretty much. I am much stronger on dips than pulls, so the weight is different, but the only time between sets is the time it takes to switch the weight added and re-chalk my hands. One thing I suggest is to switch the grips as much as possible.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  20. Professional Member
    SweetLou321's Avatar
    Stats
    5'8"  188 lbs.
    Join Date
    Oct 2010
    Posts
    3,849
    Rep Power
    155069
    Level
    45
    Lv. Percent
    15.18%
    Achievements Activity ProPosting Pro

    that sounds awsome, and hard lol.
    I saw you used 5/3/1 in one of your logs. What is your prefernce to ME days and 5/3/1 days what do you recommend for someone like me overall?
  21. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  230 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,721
    Rep Power
    1317321
    Level
    94
    Lv. Percent
    28.32%
    Achievements Activity RoyaltyActivity VeteranActivity ProActivity AuthorityPosting Pro

    Quote Originally Posted by SweetLou321 View Post
    that sounds awsome, and hard lol.
    I saw you used 5/3/1 in one of your logs. What is your prefernce to ME days and 5/3/1 days what do you recommend for someone like me overall?
    I train more for athletics as opposed to pure strength, so I created a hybrid of the 2 systems that took a little trial and error. For you, it sounds like the straight 5/3/1 would suit you perfectly.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  22. Professional Member
    SweetLou321's Avatar
    Stats
    5'8"  188 lbs.
    Join Date
    Oct 2010
    Posts
    3,849
    Rep Power
    155069
    Level
    45
    Lv. Percent
    15.18%
    Achievements Activity ProPosting Pro

    Perfect response. And thank you for all your time and info. Ill do the 5/3/1 method for another 6 monthes which will make a year. Then check my progress and move from there.
  

  
 

Similar Forum Threads

  1. Any Info on (EQ-T)2
    By Reip in forum Anabolics
    Replies: 2
    Last Post: 01-19-2010, 08:55 AM
  2. Need help with HCG Info...
    By daddywoowoo in forum Cycle Info
    Replies: 0
    Last Post: 11-03-2009, 12:39 PM
  3. 1-T info
    By mikerob122 in forum Anabolics
    Replies: 3
    Last Post: 02-11-2009, 02:20 PM
  4. Info on TUT
    By UNDERTAKER in forum Exercise Science
    Replies: 1
    Last Post: 06-13-2005, 02:05 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
Log in