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Critique my 5-3-1 please

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  • Critique my 5-3-1 please

    So today is my last day of Week 3 of 5-3-1. Below is what I have been doing:
    Squats
    W/U (varies)
    Squat W/U
    5X45
    5X60
    5X70
    Squats 3 sets of work
    Walking Lunges 3 sets of 10
    Calf Raise 3 sets of 20
    Front Squat 3 sets of 10
    Step-Ups 3 sets of 10/per leg
    Hanging Leg Raise Sets of 20
    Oblique Dumb-bells 3 sets of 20
    Incline Leg Raise 3 sets of 10

    OHP
    W/U (Varies)
    OHP W/U
    5X45
    5X55
    5X65
    OHP 3 working sets
    T-Raise 3 sets of 20
    Shrugs 3 sets of 20
    Arnold Press 3 sets of 20
    Upright Row 3 sets of 20
    Cable Complex 3 sets of 20
    Planks 3 sets 20 sec
    Bicycle Crunch 3 sets of 20
    Roman Chair Raise 3 sets of 20

    Deadlift
    W/U (Varies)
    Deadlift W/U
    5X55
    5X70
    5X85
    Deadlift 3 working sets
    Lat Pull-Down 3 sets of 20
    Seated Row 3 sets 0f 20
    Hyperextensions 3 sets of 20
    Bent Row 3 sets of 20
    Rear delts 3 sets of 20
    Hanging leg raise 3 sets of 20
    Russian Twist 3 sets of 20
    Frog Crunch 3 sets of 20

    Bench Press
    W/U (Varies)
    Bench Press W/U
    5X75
    5X95
    5X110
    Bench Press 3 working sets
    Incline Press 3 sets of 20
    Decline Press 3 sets of 20
    Flat flyes 3 sets of 20
    Bench Dips 3 sets of 20
    Pullover 3 sets of 20
    Triple Threat (flutter kicks, hello dollies, leg lifts) 3 sets of 20.

    From what I have seen on here, I should drop my rep count to 10 on my assistance work, and probably cut out 1 or 2 exercises per muscle group. What should I do with my core centric exercises? Maintain current reps or adjust?

    My warmup is a modification of the MARSOC Short Card and the Recon Ron Pull-ups program. For this week it will look like this.
    6 Pull-Ups
    18 Ammo Can lifts
    18 Push-ups
    18 Squats
    18 Crunches
    6 Burpees
    10 Windmills
    5 Pull-Ups
    15 Ammo Can Lifts
    15 Push-Ups
    15 Mountain Climbers
    15 Flutter Kicks
    5 Burpees
    10 Cherry Pickers
    5 Pull-Ups
    15 Ammo Can Lifts
    15 Push-Ups
    15 Star Jumpers
    15 Supermans
    5 Burpees
    10 Chain Breakers
    4 Pull-Ups
    12 Ammo Can Lifts
    12 Push-Ups
    12 Lunges
    12 Hello Dollies
    4 Burpees
    10 Trunk Twists
    3 Pull-Ups
    9 Ammo Can Lifts

    Thanks for the help.

  • #2
    Holy balls....its times like this I'm quite thankful that I found HIT.

    I do hope someone who has done this program comes in to help you out though cause this looks like insane volume to me.

    Comment


    • #3
      Holy cow that is a lot of lifting...what is your weight?

      Comment


      • #4
        Originally posted by Kool View Post
        Holy cow that is a lot of lifting...what is your weight?
        Body Weight was 209 this morning.

        Theoretical 1RM is:
        Squat: 126.5
        OHP: 121
        Deadlift: 153
        Bench Press: 203.5

        Comment


        • #5
          Yeah it does seem like a lot, so I figured I'd ask here to see what people thought and how to best fix it. I want to be able to start doing Military Athlete Operator Sessions at some point, but I need to get my baseline strength up in order to do them with out drastically scaling them.

          Comment


          • #6
            If you're able to do that after the working sets, you likely aren't lifting heavy enough. I'm pretty sure you're supposed to pick like 2 auxillary lifts each day. That warm-up seems like overkill as well.

            Comment


            • #7
              Your numbers are oddly out of line with one another. Why can you bench press so much more than you squat or deadlift? Do you have 1 leg?
              The Champagne of Beards

              Comment


              • #8
                Originally posted by RichMahogany View Post
                Your numbers are oddly out of line with one another. Why can you bench press so much more than you squat or deadlift? Do you have 1 leg?
                No, just years of training improperly. I had a lot of lower body injuries so I neglected lower body training. Now I have a pretty severe body strength imbalance problem.

                Teach2183 That's kind of what I was thinking about the auxillary lifts. My working sets are fairly difficult, and on the last set if I can do more than prescribed I always do. For the warm-up is the reccomendation to not do that on my weight days than?

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                • #9
                  How did you come up with this program? Why do you think all the accessory work is necessary?
                  "The problem with quoting someone on the Internet is, you never know if it's legit" - Abraham Lincoln

                  Comment


                  • #10
                    Originally posted by Fernaldo View Post
                    How did you come up with this program? Why do you think all the accessory work is necessary?
                    I made it up as when I started 5-3-1 a couple weeks ago. I did it thinking that I needed to ensure the routine was rounded out and "full" working all aspects of the muscle group, while giving me a good workout for the day. Yes I realize that within Primal there is a big difference between working out and training. Still trying to fully comprehend the difference though.

                    Comment


                    • #11
                      Originally posted by travellingrhino View Post
                      Body Weight was 209 this morning.

                      Theoretical 1RM is:
                      Squat: 126.5
                      OHP: 121
                      Deadlift: 153
                      Bench Press: 203.5


                      You are not strong enough to be on 5/3/1, or dicking around with that man accessory lifts.

                      Comment


                      • #12
                        Originally posted by CE402 View Post
                        You are not strong enough to be on 5/3/1, or dicking around with that man accessory lifts.
                        So what should I be doing instead? I don't mind revamping my workout, but if what I have right now is wrong, what should I be doing instead?

                        I really just need something to get me to through May, when I return from France I am going to do Military Athlete On Ramp and then start Operator Sessions I think.

                        Comment


                        • #13
                          Originally posted by CE402 View Post
                          You are not strong enough to be on 5/3/1, or dicking around with that man accessory lifts.
                          Without any intent to offend, I agree. You need what's called a novice linear progression. Starting Strength, Stronglifts, Greyskull LP, etc... Especially Starting Strength.

                          5/3/1 is a very tailorable program, but in my opinion, it's best suited to intermediate or advanced programming. And as much as you can add to and subtract from the basic 5/3/1 template with Jim Wendler's blessing, you've taken it so far that it no longer resembles the program at all.
                          The Champagne of Beards

                          Comment


                          • #14
                            Just to jump on the bandwagon, you are doing WAY too much. Dramatically increasing your volume of work won't dramatically shorten your timeframe for results. Pick a program, don't deviate from it, and realize less will most likely be more. My bet is you struggle with the same dilemma I do. Linear progression doesn't work real well with upper body exercises for me. I spent years training my upper body intensely while letting my lower body get it's workout through running. Linear progressio does wonders for my lower body right now though.

                            My advice, start a program like stronglifts (what I am currently doing) or Starting Strength and set your ego aside. Start light, get your form correct and go. Build out the program in Excel or anywhere you can chart where the routine will take you. Starting light doesn't seem half as bad if you look at where your numbers will be after 8-12 weeks.

                            Comment


                            • #15
                              Did you read Wendlers book at all? You're majoring in the minors. Way too much assistance, you need to eat and add weight to your big lifts and get stronger. Your core gets plenty of work staying tight through out the big lifts but if needed you should only do one ab exercise per session, conditioning should be hill sprints 2 times a week.

                              Squat: 5/3/1
                              Asst: ( pick one exercise, then go home and eat)
                              1. Hamstring/glute/back ( stiff leg deadlifts, glute ham raise, deadlifts, good mornings) 5x10-15
                              2. Quad (Lunges, Leg press, front squat) 5 x 10-15
                              Abs: ( pick one) hanging leg raise, plank, roll outs, doesn't matter.

                              Dead: 5/3/1
                              1. Quad 5x 10-15
                              2. Hamstring/back/glute 5x10-15
                              ABS

                              Press: 5/3/1
                              1. Bench variation or dips ( not both) 5x 10-15
                              2. Row or pull variation 5x 10-15
                              abs

                              Bench: 5/3/1
                              1. Over head press ( always do this as an assistance exercise until you get super strong) 5x 10-15
                              2. Row 5x 10-15
                              abs

                              That's it. You are doing too much calf stuff and other bullshit that is a waste of your time, lift hard, eat and recover, get stronger. You don't need to hit every muscle get that stuff out of you head, big lifts are all that matter, and assistance is just that ASSISTANCE, if you want to body build go body build, if you want to do Jim Wendlers 5-3-1 program, then stick to the program, big lifts work all muscles, and don't go under 10 reps for the assistance it builds a strong base.

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