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Old 05-06-2013, 09:57 AM   #2
BigJosh
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Join Date: Mar 2011
Location: Central California
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I don't like your setup, personally. If you want to do 5/3/1 3 days a week, I feel you should stick to the original upper/lower format and do a total of 4 seperate workouts. 2 of those workouts being primarily upper body days and 2 being lower body days.
Then instead of doing all 4 workouts in one week, you simply only do three of the training sessions a week.
So You have four sessions: A,B,C,D. A = OHP, B = Squat, C = Bench Press, D = Deadlift
Example:

workouts A,B,C Week 1
D,A,B week 2
C,D,A week 3
B,C,D in week 4.

So you will be completeling a cycle in 5 weeks instead of 4 (including the deload week). Don't overthink this too much. If you are going to go 3 days a week with 5/3/1 I think this is the way to go.

Having said all that, 5/3/1 progression in rather slow. You are increasing the weight only every 4 weeks. I think for a Novice/Beginner lifter, a routine with an increased progression frequency is more appropriate. In other words, I think at your stage, you should be able to increase weight every week. Maybe look at some different upper lower split or full body routines. We can recommend some if you like. Some of the other guys may have some better input as far as picking a routine.
I think you doing 5/3/1 at this point would actually be holding you back.
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Last edited by BigJosh; 05-06-2013 at 10:01 AM.
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