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Old 02-16-2013, 05:39 PM   #1
maelpj
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Default 5/3/1 with a little higher frequency ( Push Pull Leg)

Would apreciate some feedback. Not looking for a ''Just do the program as written'' or ''it's not 5/3/1 anymore'' generic answer you see everywhere. I simply like the % use by 5/3/1 for the compound and that's why I use it for compound.

What would I do would be a 3 way split over 5 day.

I would stick to 4-5 assistance exercice by day.
Would not put too much strain on the CNS cause I would train most of the time 4 times a week, sometimes 5.
Would to the 3 week over a period of 15 day, and would deload for 5 day, etc.

Deadlift 5/3/1 - Back, bicep and traps
Bench press 5/3/1 - AM : Chest and tricep PM: Shoulder
OFF
Squat 5/3/1 - Legs and core
OFF
Repeat

Why would I do that? If I don't abuse the assistance work, I feel I would be ready to go again after 5 day. My lift are still low, (squat 305, deadlift 385, bench press 285) but my recover is not good enough for me to hit the same lift a 2-3 times a week.
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Old 02-16-2013, 06:05 PM   #2
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What I liked about 5/3/1 was the flexibility. What you have written up doesn't look like too much to me, but then I like frequency. Are you not going to do any 5/3/1 for shoulders?
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Old 02-16-2013, 06:34 PM   #3
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5/3/1 would/should include a "Press" day, "Squat" day, "Bench" day, and "Deadlift" day. That would make a typical 5/3/1 routine a 4 day a week routine. You could then add an assistance or events day for a fifth.

If you want to hit the lifts more often then you could do higher volume press after benching, and higher volume bench after pressing, etc.

Wendler himself experiments a lot, not sure why you couldn't either, as long as you keep things in perspective. But even if you don't, heck it's your routine, nobody makes you sign a contract and forces you to train one way or another.
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Old 02-16-2013, 06:43 PM   #4
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Originally Posted by bamazav View Post
What I liked about 5/3/1 was the flexibility. What you have written up doesn't look like too much to me, but then I like frequency. Are you not going to do any 5/3/1 for shoulders?
Like i wrote, i would to some pressing on bench day. Doing so would allow for a little higher frequency without fucking up things too much with a too agressive frequency ( Ex each lift 2x week)
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Old 02-16-2013, 06:45 PM   #5
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Quote:
Originally Posted by Off Road View Post
5/3/1 would/should include a "Press" day, "Squat" day, "Bench" day, and "Deadlift" day. That would make a typical 5/3/1 routine a 4 day a week routine. You could then add an assistance or events day for a fifth.

If you want to hit the lifts more often then you could do higher volume press after benching, and higher volume bench after pressing, etc.

Wendler himself experiments a lot, not sure why you couldn't either, as long as you keep things in perspective. But even if you don't, heck it's your routine, nobody makes you sign a contract and forces you to train one way or another.
Like I wrote in my first post, shoulder/pressing would be hit on bench press day. I can't recover well if I hit a lift 2x a week, but every 5 day seems about fine for me.
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Old 02-16-2013, 08:35 PM   #6
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Originally Posted by maelpj View Post
Like I wrote in my first post, shoulder/pressing would be hit on bench press day. I can't recover well if I hit a lift 2x a week, but every 5 day seems about fine for me.
I guess I'm just not understanding. You say you can't recover from doing a lift more than once a week, yet you want to increase the frequency of the lifts. That seems like opposing ideas, but maybe I'm just not running on enough coffee today. Good luck.
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Old 02-16-2013, 08:41 PM   #7
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I guess I'm just not understanding. You say you can't recover from doing a lift more than once a week, yet you want to increase the frequency of the lifts. That seems like opposing ideas, but maybe I'm just not running on enough coffee today. Good luck.
I said Im not recovering from 2 times a week ( Which means every 3-4 says), but every 5 day make a difference.

Lets say I squat Sunday, there is no way wednesday ( 3 day later) I would be able to squat optimally. But if I wait till friday( 5 day later) than yes, good chance I would be ready.
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Old 02-16-2013, 08:53 PM   #8
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That sounds really typical to me. Wendler recommends a three day routine for just that reason. Wendler himself hits a two day routine. You could then fill in with small accessory lifts on the off days. Like:

Monday:
Bench heavy/Press light

Wednesday:
Deadlift heavy/Squat light

Friday:
Press heavy/Bench light

Monday:
Squat heavy/Deadlift light

Wednesday:
Start over with Bench heavy/Press light

Then on Tuesdays and Thursdays you could do some conditioning, upper back, rear delt, abs, arms, prehab, etc.
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