Workout A
1. Barbell Shoulder Press
Sets and reps according to 5/3/1
2. Barbell Shoulder Press
Sets: 5 Reps: 10 using 50%-60% of your max Rest: 60-90 sec
3. Chinups
Sets: 5 Reps: As many as possible Rest: 60-90 sec.
Workout B
1. Deadlift
Sets and reps according to 5/3/1
2. Deadlift
Sets: 5 Reps: 10 using 50%-60% of your max Rest: 60-90 sec.
3. Hanging Leg Raise
Sets: 5 Reps: 12 Rest: 60-90 sec.
Workout C
1. Bench Press
Sets and reps according to 5/3/1
2. Bench Press
Sets: 5 Reps: 10 using 50%-60% of your max Rest: 60-90 sec.
3.Dumbbell Row
Sets: 5 Reps: 10-20 Rest: 60-90 sec.
Workout D
1. Squat
Sets and reps according to 5/3/1
2. Squat
Sets: 5 Reps: 10 using 50%-60% of your max Rest: 60-90 sec.
3. Leg Curl
Sets: 5 Reps: 10 Rest: 60-90 sec.
So get rid of the leg curls? And is it really as simple as say day 1 military press do the 5/3/1 rep ranges then military press 5x10 then chinups?
Seems too simple
So have you done it wingman? How was it?
I'm not to sure what to to there eitherThat sucks.*
Not much I can do to help you there lol.
I also cant really help with the program either, its not one I like using,
Would it be worthwhile doing bodyweight squats? It's more of a pain and full ROM thing that's stopping me I'm working on the ROM thoughThe program is a simple one but it works.
I suggest you keep doing body weight squats until you feel comfortable enough to use the bar. *Use them in the boring but big routine, consider it as 0kg and grab really light dumbbells when you are ready to progress
*Also, keep the leg curls if you are able to do them
Lunges are no good, hurt worse than squats I will think about a deadlift variation*barbell lunges maybe? I don't see that working very well though... you could do a variation of a deadlift on the squat day instead, RDL's maybe? I'd imagine your lower back would take a beating though...
Thanks I will checkout your journalYea i did it pre-accident (see journal). But i was less smart then modified heaps of it, which in hindsight was bad. If i had my time over (which i do), id do linear progression programs til 140/100/180 then something like you've posted after, possibly swapping legcurls with GM's or something.
Sticky - im curious why you dont like it?
what does it leave up to the trainee? I have seen a few spreadsheets around and it all seems pretty locked in as to reps weight and progressionI just dont like 5/3/1 full stop.
Leaves to much up to the trainee.
5/3/1 itself has to many variables.... Some people having to up their maxes, pick different templates for assistance because the actual programming doesnt really do much for bench or OHP.... Just to many things that need to be adjusted.
Most people running 5/3/1, at least on here are are novice/intermediate lifters. They dont really understand programming or what works for them.
It also allows for VERY slow progression. A novice lifter, training for strength is much better off doing something else.
Anything else lol
What are you current lifts/bodyweight?
How long have you been lifting?
Lol
88kg bench 80kg I have never attempted deads
On and off for 4-5 months more off than on, Tuesday's and Wednesday's are pretty much written off I might start going to the gym before work now it seems to be warming up a little in the morning
Go on PTC beginner program imho. Not sure about your squats though, get them looked at perhaps.
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