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Thread: Critique my 5-3-1 please page

  1. #1
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    Critique my 5-3-1 please

    Primal Fuel
    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. #2
    Neckhammer's Avatar
    Neckhammer is online now Senior Member
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    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.

  3. #3
    Kool's Avatar
    Kool is offline Senior Member
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    Holy cow that is a lot of lifting...what is your weight?

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    Quote 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

  5. #5
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    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.

  6. #6
    teach2183's Avatar
    teach2183 is offline Senior Member
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    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.

  7. #7
    RichMahogany's Avatar
    RichMahogany is offline Senior Member
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    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?

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    Quote 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?

  9. #9
    Fernaldo's Avatar
    Fernaldo is offline Senior Member
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    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

  10. #10
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    Quote 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.

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