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5/3/1 + Additional Squat Day?


#1

Hey guys, currently doing the 5/3/1.

Is there any way i could squat heavy more than once a week? I really enjoy the exercise and when i train it more often i see to progress that bit quicker.

At the moment i'm doing a heavy squat day, and my dead lift day i am doing a lighter 5x10 on the squats.

Is this enough or should i try find a way to install the heavier squat later on in the week?

Also do you find it better to try and make your upper / lower days complete upper / lower days, or do you try to focus more. Say on the Bench day, you aim your assistance more at chest, then overall upper body?

Cheers.


#2

[quote]Sawinwright wrote:
Hey guys, currently doing the 5/3/1.

Is there any way i could squat heavy more than once a week? I really enjoy the exercise and when i train it more often i see to progress that bit quicker.

At the moment i’m doing a heavy squat day, and my dead lift day i am doing a lighter 5x10 on the squats.

Is this enough or should i try find a way to install the heavier squat later on in the week?

Also do you find it better to try and make your upper / lower days complete upper / lower days, or do you try to focus more. Say on the Bench day, you aim your assistance more at chest, then overall upper body?

Cheers.[/quote]

Just do it the way it was written. It was written so that you would perform the 4 core exercises once a week. That’s it. No more, no less.

Luke


#3

[quote]Sawinwright wrote:
Hey guys, currently doing the 5/3/1.

Is there any way i could squat heavy more than once a week? I really enjoy the exercise and when i train it more often i see to progress that bit quicker.

At the moment i’m doing a heavy squat day, and my dead lift day i am doing a lighter 5x10 on the squats.

Is this enough or should i try find a way to install the heavier squat later on in the week?

Also do you find it better to try and make your upper / lower days complete upper / lower days, or do you try to focus more. Say on the Bench day, you aim your assistance more at chest, then overall upper body?

Cheers.[/quote]

Take all that energy youve got and focus it into one squat session a week.

Ive done it both ways, using the dave tate periodization bible assistance work, and I liked it. Now im going it more like your second example. Both work, you just need to find what you prefer.


#4

I have had great success (borat) with 5/3/1 doing complete upper/lower days. I throw in some pull-ups and rows on the chest day with my other chest exercises and I throw in other lower body exercises on the squat and deadlift day. I typically do the 5/3/1 squat dat with some sort of deadlift variation and on the deadlift day I do a squat variation. First thing in your workout do the prescribed main lift then go from there.


#5

I’ve seen Wendler suggest elsewhere going 3x5 with the first set at 55%, second at 65% and third at 75% on deadlift day for people who want to squat twice a week.


#6

[quote]Sawinwright wrote:
Also do you find it better to try and make your upper / lower days complete upper / lower days, or do you try to focus more. Say on the Bench day, you aim your assistance more at chest, then overall upper body?
[/quote]

As Wendler indicates to do a pull for every push to maintain a general symmetry, I always go for a complete upper body workout, not just chest or whatever. Mix pullups and rows between sets of press and bench.


#7

It should actually be closer to two pulls for every push for most assholes.


#8

[quote]spherenine wrote:
It should actually be closer to two pulls for every push for most assholes.[/quote]

Yeah, Wendler says both:

"For every push - do 2 reps of pulling. This includes all warm-ups. Do rows and chins. "
http://velocity.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_strength/wendlers_531_program_part_4

“For every push, do a pull. If not, you have no balance.”
http://asp.elitefts.com/qa/default.asp?qid=114759&tid=

That is why I go for one and a half pulls for every push. :slight_smile:


#9

Just like the guys above said, focus on your main lift and get stronger on that lift. Of course, you could always try it and see. Give it at least 6 weeks and let us know! Just remember, if you are making a change then it is not truly 5/3/1 but your own version.


#10

The 5x10 is just one template for assistance, at least that’s how I read it. So you can go heavier on the squat assistance on deadlift day, problem solved!


#11

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