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Old 09-08-2011, 07:32 AM   #1
BendtheBar
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Default 5/3/1 Fullbody for Beginners

5/3/1 for a Beginner

5/3/1 for a Beginner - JimWendler.com

Quote:
Now if you’re a beginner and are working out without any guidance whatsoever, it’s probably best to just stick with the basic program. One of the worst things a young lifter can do is take advice from other beginners on message boards – they usually have all the advice and none of the experience.

Below is one beginner modification that’s permissible, and effective. It’s a subtle, easy way to add in some extra work on the main lifts without compromising the program or the philosophies it was built upon.

You perform a full-body routine, three days a week. Full body strength routines are the best way for novice lifters to quickly get strong, provided the program is non-retarded (i.e. adheres to an intelligent progression system).

Instead of just one main lift per workout (using the 5/3/1 set-up), two main lifts are used for additional weekly exposures. The second main lift, however, should not be performed 5/3/1 style; instead, use a standard 3 sets of 5 reps, starting at 55% of your training 1RM for the first set of 5 and increasing the weight by 10% each successive set.
Monday

Squat – 5/3/1 sets/reps
Bench – 55%x5, 65Χ5%, 75%x5
Assistance work
Wednesday

Deadlift – 5/3/1 sets/reps
Press – 5/3/1 sets/reps
Assistance work
Friday

Bench – 5/3/1 sets/reps
Squat – 55%x5, 65%x5, 75%x5
Assistance work

Quote:
you need to keep the assistance work to a minimum. Chins, dips, back raises, neck work, and curls will serve you well. Stick with that.
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Old 09-08-2011, 08:10 AM   #2
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I like it! It gives the beginner a very percise method of progression (a bit slow perhaps) and a lot of practice with the lifts.

Last edited by Off Road; 09-08-2011 at 08:13 AM.
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Old 09-08-2011, 04:46 PM   #3
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Definitely a good routine. I agree with OR that progression might be a bit slow for a rank beginner, but its better than what most of them do by far.
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Old 02-04-2012, 09:44 AM   #4
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I like this. Life is pushing me back toward a three day FB approach this cycle. As a geezer, I am appreciating the slow and steady approach.
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Old 02-04-2012, 09:57 AM   #5
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Quote:
Originally Posted by bamazav View Post
As a geezer, I am appreciating the slow and steady approach.
Yup, as a geezer, our goals should include staying healthy and training into our 50s, 60s, and 70s. Good luck Bam.
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Old 02-04-2012, 12:20 PM   #6
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There's a routine that he posted in the T-Nation livespill that works well as a 3 day a week fullbody routine. I did this after a short lay-off last year and to get used to squatting with oly shoes.

5/3/1 Full Body Training: Squat, Press, Pull

Quote:
This is obviously inspired by some of Bill Starr’s (and thus Mark Rippetoe) training; I give them thanks for the inspiration.
Monday

• Squat – 3 sets of 5-10 reps (using deload percentages)

• Deadlift – 5/3/1 sets and reps

• DB Bench – 3 sets of 8-20 reps

Wednesday

• Squat – 3 sets of 5-10 reps (using deload percentages)

• Bench Press – 5/3/1 sets and reps

• DB Row – 3 sets or do Kroc Rows

Friday

• Squat – 5/3/1 sets and reps

• Press – 5/3/1 sets and reps (or do another pressing assistance exercise in its place)

• Chins or T-Bar Rows – 3-5 sets of whatever reps you want, usually 5-30 reps.
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Old 02-04-2012, 10:16 PM   #7
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Crap, now I have a decision to make. Thanks JTurner for ruining my weekend...



Joking. About ruining the weekend, I still have a decision to make. I was actually thinking of doing something similar to the Reg Park routine I did last year only using the 5/3/1 protocols for the Big 4.
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Old 02-05-2012, 09:01 AM   #8
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Both of them are so similar. I guess it would come down to the decision to squat twice a week or three times a week.
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Old 02-06-2012, 08:15 AM   #9
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Quote:
Originally Posted by Off Road View Post
Both of them are so similar. I guess it would come down to the decision to squat twice a week or three times a week.
Decided to not go fullbody this cycle, but still squat twice a week. See my log for more info.
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Squat 292
Bench 176
Deadlift 375 PR
Total - 843 at 50 yrs 199.6 lbs

Shooting for a 900+ total for next meet. (see quote below)

"If there is nothing you can improve on, your standards are too low!" - BAMA Strength Coach Scott Cochran

1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
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Old 02-06-2012, 08:48 AM   #10
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Quote:
Originally Posted by bamazav View Post
Decided to not go fullbody this cycle, but still squat twice a week. See my log for more info.
You big tease...
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