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3 Day Template for Advanced Lifters. Greetings from Bavaria


#1

Yes I like beer.

I want to gain some size and read Jim´s third book. My goal is to gain size and increase my Mainlifts (Bench, Press, Deadlift, Squat).
Building the Monolith looks very well, but I search for a Template that I can do long therm because I will stick to it. The Monolith seems that I cant handle it for too long.

I dont want to be that guy who fucks the program, but I created this one with recommendations of Wendler.
There a some thougts behind that template. Ah.. yeah, I want a programm that I can do three times a week, and love 5/3/1.

Snatch High Pull 5x3
Squat 5/3/1
Chin Ups 50 Reps
Sz Curl 4x10

Deadlift 5/3/1
Bench Press 5/3/1
Inverted Row 100
Lateral Raise 5x15

Press 5/3/1
Squat 55%x5 65%x5 75%x5
Dips 100 Reps
Kroc Row 5x15

What do you think about it Jim? Would you recommend it or not? When not have you got an other 3 day template for an avanced lifter who want to gain some size?

Greetings from Bavaria :slight_smile:


#2

TM = 85%

First two cycles, using 3/5/1

Snatch (no high pulls) - 3x3 @ SSL
Squat 5/3/1
Chin Ups 50 Reps
DB Bench - 50
Step-ups - 30

Deadlift 5/3/1
Bench Press 5/3/1
Inverted Row 100
pushups x 50-100
Hanging leg raises x50

Press 5/3/1
Squat - 10x5 @ FSL
Dips 100 Reps
DB Row 50-100 (Kroc Rows are ONE hard set, not multiple sets. I don't know how this became bastardized)
Back raises x 50-100

Jumps/throws x 10-15 per workout

Next two cycles:

Snatch (no high pulls)l 5x3 @ FSL
Squat 5/3/1
Chin Ups 50 Reps
DB Bench - 50
Step-ups - 30

Deadlift 5/3/1
Bench Press 5/3/1
Inverted Row 100
pushups x 50-100
Hanging leg raises x50

Press 5/3/1
Squat - 5x5 @ FSL
Dips 100 Reps
DB Row 50-100 (Kroc Rows are ONE hard set, not multiple sets. I don't know how this became bastardized)
Back raises x 50-100

jumps/throws x 20 per workout

Hard conditioning for both - 2-3 days
Easy - 3-5 days

Even when training with the original 5/3/1 program, we periodize the training for 4-5 cycles. You just don't pound the same thing, over and over again, cycle after cycle. PLAN PEOPLE!


#3

Thank you very much Jim!

The principles are that I do a push/pull/abs/lower back assistance to the mainlifts? The basic idea to have a day without pressing is obviosly not necessary.

For that case I would do the assistance work to your old blood and chalk vol 9 template and the dynamik work 45% 55% 65% x5 will change to FSL.