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-   -   Program critique :3 (http://www.muscleandbrawn.com/forum/showthread.php?t=16569)

KHVNTHOLOGY 03-10-2014 02:44 AM

Program critique :3
 
Age: 27
Height: 6'7"
Weight: 242

Using a 5/3/1-type split with the eventual goal of totaling 2000.

Was looking for people's thoughts on the following assuming Intermediate/Advanced numbers (training for 3.5 years)

Day 1
Box squat 5/3/1
GM 4x6-8
Row variant - High reps

Day 2
Bench press 5/3/1
Bench assistance - DB/board
Pull variant - High reps
Arms

Day 3
Deadlift 5/3/1
Squat variant - 4x6-8
Row variant - High reps

Completely scrapped OHP as I have no use for this.

KHVNTHOLOGY 03-10-2014 02:46 AM

double

J_Byrd 03-10-2014 06:24 AM

I see you have a goal to total 2k, but what do your numbers look like now? 5/3/1 is not a program for advanced lifters in my opinion.

afraziaaaa 03-10-2014 10:13 AM

Quote:

Originally Posted by KHVNTHOLOGY (Post 462701)
Age: 27
Height: 6'7"
Weight: 242

Using a 5/3/1-type split with the eventual goal of totaling 2000.

Was looking for people's thoughts on the following assuming Intermediate/Advanced numbers (training for 3.5 years)

Day 1
Box squat 5/3/1
GM 4x6-8
Row variant - High reps

Day 2
Bench press 5/3/1
Bench assistance - DB/board
Pull variant - High reps
Arms

Day 3
Deadlift 5/3/1
Squat variant - 4x6-8
Row variant - High reps

Completely scrapped OHP as I have no use for this.

This could be good for you, depending on what your previous training experience is? What have you done before, and is it still working or are you starting to plateau?

I am assuming you have about a 1500 total judging from your avatar? If you are at 1500 and already competing, i would say that 5/3/1 isn't your best choice. 5/3/1 is good for base building, but I don't think it has enough intensity for an intermediate competitive lifter looking to progress. It isn't very good for peak strength. I know people have had good success with the program, this is just my personal opinion.

Without any further information, I don't think you have enough shoulder work. If you don't add some in here, they are going to be a weak link down the road. Two things I really like about your setup though is that it is simple and there is ample time for recovery. I think you have the right idea with sticking to basic compound movements for the most part.

Also, I disagree that powerlifters have no use for OHP. I think it is a great movement to build the delts, upper pecs, triceps and traps, all of which are very important to a big bench.

KHVNTHOLOGY 03-10-2014 01:50 PM

Thanks all

My numbers right now are 250/300/400. Nowhere near elite but I'd say Interm/Advanced. Was always a "bro" and never paid attention to proper programming hence the shitty squat and equally shitty deadlift. I like 5/3/1 because the calculations are done for you and its essentially plug and play.

I'll look into adding OHP - possibly after the Deadlift. Just want to see how the bare bones goes so far and how recovery plays out.

jpak997 03-17-2014 06:43 AM

if ur still pulling 4 pl i think u can benefit from higher frequency/more aggressive progression

Ironsmasher 03-20-2014 06:06 PM

Frequency was the game changer for me starting out. Still is. The more often you peform a lift throughout a week chances are the more you will lift.


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