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Old 03-07-2010, 08:16 AM   #1
b3rnhard
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Default 5/3/1 full body workout

hey!

i have been reading here for some time and train for about a year.

i made good progress with starting strength and now with bill starrs single factor 5x5.

in about a month i will plateau with 5x5 and change to a 5/3/1 style programming as this seems to be a perfect programming for steady progress over years.

right now my PRs are:

squat: 150kgx3
bench: 115kgx1
deadlift: 170kgx1
overhead press:67,5kgx1

what i dont like about 531 is the 4 times a week programming and the split style. so this is my "531 like" template:

Squat 531
Bench repetition effort
chins

Deadlift 531
Overhead Press 3x8
Power Shrugs 3x8


Bench 531
Squat 1x8
Dips 5x5
kroc rows


What do you guys think about this aproach?

p.s.: i know wendler says "dont **** around" but i dont think split training is necessary doing a three times per week template

p.p.s.:sorry for my bad english
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Old 03-07-2010, 08:39 AM   #2
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Welcome to the forum. Glad to have you here. And don't worry about your English. It's very good.

Quote:
Originally Posted by b3rnhard View Post
i have been reading here for some time and train for about a year. i made good progress with starting strength and now with bill starrs single factor 5x5.

in about a month i will plateau with 5x5 and change to a 5/3/1 style programming as this seems to be a perfect programming for steady progress over years.

right now my PRs are:

squat: 150kgx3
bench: 115kgx1
deadlift: 170kgx1
overhead press:67,5kgx1
Those are nice looking totals for only training a year. Great job!

Quote:
Originally Posted by b3rnhard View Post
what i dont like about 531 is the 4 times a week programming and the split style. so this is my "531 like" template:

Squat 531
Bench repetition effort
chins

Deadlift 531
Overhead Press 3x8
Power Shrugs 3x8

Bench 531
Squat 1x8
Dips 5x5
kroc rows

What do you guys think about this aproach?
Overall, a solid idea and approach. Low rep overhead presses aren't always the best choice for everyone, and I think you can get a lot out of them with higher rep ranges.

I like the idea of doing Squats 5/3/1 first, then bench 5/3/1, then deadlift. If deadlift is on a Friday, that gives you 2 days to recover before squats. I like the idea of spacing out squats and deadlifts as far apart as possible to keep you as fresh as possible.

I was also considering the possibility of you adding front squats instead of "squats 1 x 8" on your bench day.
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Old 03-07-2010, 09:37 AM   #3
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both chins and dips weighted?
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Old 03-07-2010, 10:30 AM   #4
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Quote:
Those are nice looking totals for only training a year. Great job!
thanks and thanks for the welcome!

Quote:
Squats 5/3/1 first, then bench 5/3/1, then deadlift.
you are absolutely right, i forgot to mention that i want to emphazise on squatting for tecnique purposes. and so i can do "picture perfect" squatting twice without being preexhausted.

i dont yet know how hard the 531 is, if squatting on monday interferes with deadlifting on wednesday i will change that immediatly.

if tecnique betters frontsquats are a perfect idea!

Quote:
both chins and dips weighted?
i thought about changing chins every week: 1)3xf unweighted, 2)3xf weighted and dips would be weighted..


thanks for your replies.
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Old 03-10-2010, 06:16 PM   #5
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Quote:
Originally Posted by b3rnhard View Post
what i dont like about 531 is the 4 times a week programming and the split style. so this is my "531 like" template:

Bench repetition effort BAD do Speed bench instead. 5-8 sets of triples, use 50% of your 1rm or lower bar should move fast. Doing max effort reps will only screw up your bench later during the week.


Deadlift 531
Overhead Press Why not just follow 5/3/1 here
Power Shrugs 3x8 Can be done but I see no point


Bench 531
Squat (I dont see a purpose in back squatting twice a week, make these front squats instead and it would make more sense to me.
Dips 5x5
kroc rows


What do you guys think about this aproach?

Everything else looks fine.
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