Thread: Q&A with BBOD
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Old 12-23-2013, 08:28 PM   #1193
BendtheBar
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Quote:
Originally Posted by DerrtyDan View Post
Hey BBOD,

One more question, I've decided to switch to a full body strength program using 5/3/1 just to simplify my life. Do you have any tips on programming full body for strength? Wendler likes to use a lot of 5x10 for db bench press and the like. I know you are not a fan of 5x10, so i how would i change this? fewer sets and more reps? thanks again.
I think 5x10 is way too much for deads. For bench and squat I would do 4x8.

If I were running 531 on a fullbody it would look something like this.


Monday
Squat 531
OHP 531
Bench 4x8
Pull Ups or Inverted Rows
Skullcrushers, Dips or Cable Tricep Extensions
Calves or Abs - Alternate (Optional)


Wednesday
Deadlift 531
Low Rack Pull and Power Shrug Combo
Curls or Chins 4-5 x 10
Skullcrushers, Dips or Cable Tricep Extensions
Leg Curls 4-5 x 10
Calves or Abs - Alternate (Optional)


Friday
Bench Press 531
Squats 4x8
OHP 4x8
Barbell Rows
Skullcrushers, Dips or Cable Tricep Extensions
Calves or Abs - Alternate (Optional)

Monday and Friday are going to be beat downs.

There are many ways to structure a 531 fullbody. One of my main focuses is to amp up the back and tricep work.
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