5/3/1 help and info
- 04-11-2011, 09:40 PM
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.
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
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 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
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
- 04-11-2011, 09:55 PM
A few of things:
You have no trap work, which is essential
Toss out leg extensions and leg curls
Add in rows on OHP dayM.Ed. Ex Phys
- 04-11-2011, 10:14 PM
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
Rows? or do the chins inbetween sets of oh presses?
04-11-2011, 11:33 PM
Ok so i changed press day and deadlift days
rolling tri ext/jm presses+hammer curls
a type of row+scarcrows
04-12-2011, 07:42 AM
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
04-12-2011, 08:01 AM
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.
04-12-2011, 08:43 AM
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
04-12-2011, 08:56 AM
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
04-12-2011, 09:01 AM
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
04-12-2011, 05:21 PM
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.
04-12-2011, 06:46 PM
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?
04-12-2011, 08:14 PM
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.
04-12-2011, 08:18 PM
I do chins/pullups and rows 2x/week. I know DeFranco is a big advocate of them.
M.Ed. Ex Phys
04-12-2011, 10:30 PM
I can easily add more back volume. My updated split has a lot of WS4SB in it now, since i like his assitence layout.
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
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
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
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
04-13-2011, 06:20 AM
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
04-13-2011, 09:13 AM
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
04-13-2011, 09:46 AM
04-13-2011, 12:40 PM
so you do a set of chins then a set of dips and workout up to a 4-6 rep max on both?
04-13-2011, 02:52 PM
04-13-2011, 09:07 PM
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?
04-13-2011, 09:10 PM
04-13-2011, 09:13 PM
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.
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