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New training program.

Skeptic

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I'm looking at using 5/3/1 for squat and deadlift. Not sure about bench, but I was thinking of using a WSB style ME/DE for it because I think it needs the most work.

Monday: Squat 5/3/1
Tuesday: ME Bench
Wednesday: Rest
Thursday: Rest
Friday: Deadlift 5/3/1
Saturday: DE bench
Sunday: Rest

I'm thinking this could work well... but I would really appreciate help working it out.

On squat day as accessories I was thinking about front squats and GHR's or lunges, and goodmornings on deadlift day.

For bench I was thinking of Floor press for ME, and just speed flat bench for DE day. Upper body accessories would be DB shoudler press, Side lateraly, pullups and bench rows.

I would like help in how to sort out the assistance work and set out the workouts.

Any help would be great :music:
 
El Freako

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Why not just choose one of the assistance templates that Wendler suggests? You should do bench with 5/3/1 as well, it'll make your training so much simpler.

Edit: I like the Triumvirate best, and you can just add some extra guns work in when you feel like it.
 
co05

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Why not just choose one of the assistance templates that Wendler suggests? You should do bench with 5/3/1 as well, it'll make your training so much simpler.

Edit: I like the Triumvirate best, and you can just add some extra guns work in when you feel like it.

Agreed. And on your bench days, it would be worth it to throw some dips in the mix.
 
El Freako

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^Dips are already include on MP days aren't they?
 
Skeptic

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Ok then. I'm going to base it of the 5/3/1 program you posted Ben.

I am confused about the setup though. I am not performing all lifts every week... Are the percentage/reps purely to correspond with the weeks and not the exercises?

Week 1 = 75% x 5 reps , 80% x 5 reps , 85% x 5 reps
Week 2 = 80% x 3 reps , 85% x 3 reps , 90% x 3 reps
Week 3 = 75% x 5 reps , 85% x 3 reps , 95% x 1 rep
Week 4 = deload - 60% x 5 reps , 65% x 5 reps , 70% x 5 reps


Week 1-

mon - military press
wed - deadlifts
fri - flat bench

Week 2-

mon - squats
wed - military press
fri - deadlifts

Week 3
mon - flat bench
wed - squats
fri - military press

Week 4
mon - deadlifts
wed - flat bench
fri - squats


Military Press Day: Military press, DB incline press, Rear laterals.
Deadlift day: Deadlift, GHR or Goodmornings, Weighted crunches.
Flat bench day: Bench, Upright rows, Pullups
Squats: Squat, bulgarian split squats, side bends.




I'm going to have to go for max efforts with Military press and Bench when I get back from Vietnam before I start this program.
 
Skeptic

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BTW, I fucked my shoulder doing Dips... they are out of the question.
 
co05

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El Freako: Right, under the Triumvirate set. But I personally don't see any harm in doing them on the bench days, too. It's such a good movement.

Skeptic: Correct. The percentages are the same for all lifts in the given week (eg 65%,75%,85% on bench, squat and deadlift days during week 1). As for the Dip problem, how about light military presses?
 
Skeptic

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I didn't mean are all percentages the same for all exercises in the same week.

The lifts cycle... 3 of each over the 4 weeks. I don't do squats week 1 in that program layout... so It leads me to believe that the first squat workout is based on the week 2 rep/percent layout.
 
co05

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Oh, I see what you mean. I think you move on to the next set of percentages the next time you do whatever movement. So you would week 1 percentages for your week 2 squats, week 2 percentages in your week 3 squats and so forth.
 
Skeptic

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Fair enough, it seems logical like that.
 

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Pickle

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skippys doing 5/3/1 :O can i come train at least one session with you when freako comes over? i promise ill keep the straightness to a minimum.we could have a 3 way session with pics,vids and 5/3/1 orgies. all for the mecca ofcourse.
 
El Freako

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Skip you can do every lift every week, which is what I would do. What you're thinking of is a 3-lift per week template. The spreadsheet I posted in the thread has templates for 1, 2 , 3, and 4 sessions per week programs.
 
Skeptic

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Ahh, I would very much prefer to do all 4 lifts every week... I will go with that.

Week 1-

mon - military press
wed - deadlifts
fri - flat bench
sat - squat

Week 2-

mon - military press
wed - deadlifts
fri - flat bench
sat - squat

Week 3

mon - military press
wed - deadlifts
fri - flat bench
sat - squat


Week 4

mon - military press
wed - deadlifts
fri - flat bench
sat - squat


I like the look of this better.
 
El Freako

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So Pickle wants to come and make-ou... I mean workout with us. How wonderful. :gaygay:
 
Natzo

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3 kiwis and 3 ausis

Three Kiwis and three Aussies are traveling by train to a conference.
At the station, the three Aussies each buy tickets and watch as the
three
Kiwis buy only a single ticket.

"How are three people going to travel on only one ticket?" asks an
Aussie.

"Watch and you'll see," answers a Kiwi.

They all board the train. The Aussies take their respective seats but
all three Kiwis cram into a bathroom and close the door behind them.
Shortly after the train has departed, the conductor comes around
collecting tickets. He knocks on the bathroom door and says,"Ticket,
please." The door opens just a crack and a single arm emerges with a
ticket in hand. The conductor takes it and moves on.

The Aussies see this and agree it was quite a clever idea. So after the
conference, the Aussies decide to copy the Kiwis on the return trip
and save some money (being clever with money,and all that). When they
get to the station, they buy a single ticket for the return trip.

To their astonishment, the Kiwis don't buy a ticket at all. "How are
you going to travel without a ticket?" says one perplexed Aussie.

Watch and you'll see," answers a kiwi.

When they board the train the three Aussies cram into a bathroom and
the three Kiwis cram into another one nearby. The train departs. Shortly

afterward, one of the Kiwis leaves his bathroom and walks over to the
bathroom where the Aussies are hiding.

He knocks on the door and says, "Ticket, please."


-----------------------------------------------------------------------


There was an Australian, a Kiwi and Claudia Schiffer sitting
together in a carriage in a train going through Tasmania. Suddenly
the train went through a tunnel and as it was an old style train,
there were no lights in the carriage and it went completely dark.
Then there was this kissing noise and the sound of a really loud
slap.

When the train came out of the tunnel, Claudia Schiffer and the
Kiwi were sitting as if nothing had happened and the Australian
had his hand against his face as he had been slapped there.
The Australian was thinking: 'The Kiwi fella must have kissed
Claudia Schiffer and she missed him and slapped me instead.'
Claudia Schiffer was thinking: 'The Australian fella must have
tried to kiss me and actually kissed the Kiwi and got slapped for it.'

And the Kiwi was thinking: 'This is great. The next time the
train goes through a tunnel I'll make that kissing noise and slap
that Australian bastard again .'
 
Pickle

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jokes arnt funny because they are working on the illusion that kiwis have the capacity to think
 
tim290280

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Funniest jokes I have seen/heard about Aussies have been made by Kiwi's. These couple are not among them.

Probably due to the fact that they are posted by someone who barely knows where either country is. :borat:
 
El Freako

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We can do an Eiffel Tower on him. I dibs brown hole!
 
Skeptic

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As long as he doesn't use teeth... I'm pretty easy.
 

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