T Nation

5/3/1 Beach Body Challenge Questions


#1

http://www.T-Nation.com/workouts/531-beach-body-challenge

  1. Did I miss anything?

DAY 1
Squat
Hang Clean
Press
Fat Bar Curl

DAY 2
Squat
Deadlift
Press
Dumbbell Row

DAY 3
Hang Clean
Squat
Press
Towel Chin-Up

For Hang Clean, Squat, Deadlift, and Press - establish Training Max (TM) which is 90% of your 1 Rep Max.

When Hang Clean is prescribed, 2 sets of max reps at 70%.
When Fat Bar Curl is prescribed, 50-100 reps, weight is negotiable.
When Dumbbell Row is prescribed, 100 reps/arm, weight is negotiable.
When Rope Chin-Up is prescribed, 50 reps is goal otherwise until failure.

  1. Is this the reps/sets/percentage?

WEEK ONE
65% x 5
75% x 5
85% x 5

WEEK TWO
70% x 3
80% x 3
90% x 3

WEEK THREE
75% x 5
85% x 3
95% x 1

WEEK FOUR
40% x 5
50% x 5
60% x 5

WEEK FIVE
Raise TM by 5-10 lbs.

65% x 5
75% x 5
85% x 5

WEEK SIX
70% x 3
80% x 3
90% x 3

WEEK SEVEN
75% x 5
85% x 3
95% x 1

DELOAD WEEK EIGHT
40% x 5
50% x 5
60% x 5

  1. Any specific assistance work?

  2. Thanks!


#2

WOW.


#3

Thank you, Matt.


#4
  1. Is this the reps/sets/percentage?

NO.

AT LEAST NOT ACCORDING TO THE ARTICLE?

"This challenge will use the 5/3/1 for Powerlifting set/rep structure. Many of the lifts will use the 5's Progression, which is nothing more than the basic 5/3/1 program, except that you do 5 reps for every set, regardless of percentage. So your 3-week training cycle will look like this:

Week One
?70% x 5
?80% x 5
?90% x 5

Week Two
?65% x 5
?75% x 5
?85% x 5

Week Three
?75% x 5
?85% x 5
?95% x 5"

YES?


#5

"Wow?" Great reply. I guess you didn't notice the word "questions" and all of the question marks? This is 5/3/1 Coaching, right?

Thanks @ tokon for clarifying.


#6

I think he said wow cause that was an extremely well written article with the program extremely well layed out. Both in terms of what to do on each and every day and with each and every lift.


#7

nailed it.


#8

In spite of that, I still could use some guidance. There are no stupid questions, just stupid people...and in this case, I'm one of those special dumbasses.
This is also my first 5/3/1.


#9

Re-read the article. Reading comprehension is the issue here. All your questions are answered in the article.

It is kind of mind-blowing that you'd post the wrong % progression for the main lifts, when the correct progression is explicitly stated in the article THAT YOU LINKED IN THIS VERY THREAD (70/80/90, then 65/75/85, then 75/85/95). That is why you've gotten some incredulous responses.


#10

Ok, I got it, I got it...and will drop and do push-ups for my stupidity.