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Old 03-06-2010, 10:43 PM   #1
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Default 5/3/1 with Chaos and Pain

I have been reading a lot about the 5/3/1 program, and I really like it. But I like chaos and pain so much I do not want to stop doing it. I came up with this version to allow me to do 5/3/1 for my main lifts and continue to do C&P. Hopefully this will work, let me know what you guys think.

I like concepts of a full body program, and on C&P I get to train all the time which I love. I have done C&P for almost a month and have seen success without overtraining at all. I think this could work well to improve my main lifts and still work to become a powerlifter without maxing out all the time.

Monday
Squat 5/3/1
Push/Pull C&P

Tuesday
Bench Press 5/3/1
Light C&P (circuit)

Wednesday
Classic C&P day
Squat, Push, Pull
(These will be lifts that are different from the main lifts, ones I would not do all the time. Like Behind the neck presses, front squats, snatches, one of these lifts will be an explosive lift)

Thursday
Deadlift 5/3/1
Light C&P

Friday
Military Press 5/3/1
Squat and Pull C&P
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Old 03-06-2010, 10:45 PM   #2
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goodluck man.... personally i'd be fried with all that overlapping, but i hope it works out for you J
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Old 03-06-2010, 10:52 PM   #3
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Looks extremely interesting Jwood. Definitely looking forward to this.
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Old 03-06-2010, 10:59 PM   #4
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I am going to give this a try for a little while, I do not think it will be much harder than the regular C&P, being that most days are a heavy push pull squat anyway. We will see I will start this on monday then.
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Old 03-06-2010, 11:13 PM   #5
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Looking good, interested to see how this plays out.
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Old 03-06-2010, 11:15 PM   #6
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btw, i'm definately excited to see how this works.... if it works well for you, i may try it some time.
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Old 03-07-2010, 02:16 AM   #7
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Good luck, jwood. That seems like an awful lot of work. Better you than me. Give 'er heck.
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Old 03-07-2010, 08:02 AM   #8
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Things like this get me stirred up. I'm always up for new approaches.
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Old 03-07-2010, 11:44 AM   #9
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I may modify this just a bit to reduce the work slightly. I will post it up later, I am having some more ideas, it seems like it could be too much work. Since it would be pretty much 5 heavy days a week along with 2 overlap days. We will see.
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Old 03-08-2010, 01:13 AM   #10
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Default How about this varitation?

Why not try something like this:

Monday
Bench Press 5/3/1
Deadlifts 5/3/1
Shrugs
Dips
Pull ups

Wednesday
Squat 5/3/1
Front Squats
Bear/Superbear
Snatches
High pulls

Friday
Military Press 5/3/1 * (or clean and military press, I like those)
Behind the neck jerks
Clean and Press*(Cleans from blocks)
Reverse Curls
Skull Crushers

Do lockout work during deload week but only do the lockouts and skip all the assistance so you can recover.
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