T Nation

5/3/1 for Powerlifter


#1

Hi,
My main goal is to gain some size and become stronger. Here's my template:

Day 1
* Military press, 3/5/1
* Close grip bench press, 10 reps (warm up to one heavy set)
* Offset dumbbell curls, 3 sets of 20 reps

Day 2
* Deadlift, 3/5/1
* Pendlay row, 10 reps(warm up to one heavy set)
* Leg press, 3 sets of 20 reps

Day 3
* Bench press, 3/5/1
* Incline press, 10 reps(warm up to one heavy set)
* Band no money, 3 sets of 20 reps

Day 4
* Squat, 3/5/1
* Front squat, 10 reps(warm up to one heavy set)
* Back-glute extension, 3 sets of 20 reps

2 times a week, after conditioning:
* Hollow body hold, 2 sets of 20 seconds
* Single-leg calf raise, 2 sets of 20 reps

Notes
Assistance exercises - train muscles not movements, focus on technique
Once a week or two pick one big lift and set PR, other lifts - only required reps
If I set PR I go home
Sometimes do drop sets or 50% sets
45 seconds rest between assistance sets

Would it be ok? Thanks.


#2

You could definitely do a lot better. Pick one of the 100+ templates Jim has written and stick to that. SST would be a good one, it’s almost similar to what you have written here but much better.

Also I wouldn’t go home after a PR. If you are having a good day continue to put in the work; it’s what got you there in the first place.


#3

Thanks for reply. Ok I’ll try SST.
Is it good for hypertrophy?


#4

Need more volume to get bigger. Boring But Big (5x10 on assistance work) would be a good option since it seems like you pick the high rep stuff for assistance anyway. You’ll still get strong, then after a few cycles you can cut the assistance work down a bit so you can go for PRs or prep for a meet (I’ assuming since your title includes ‘powerlifter’ that you have competed or plan to at some point).


#5

[quote]juro.sznuro wrote:
Hi,
My main goal is to gain some size and become stronger. Here’s my template:

Day 1

  • Military press, 3/5/1
  • Close grip bench press, 10 reps (warm up to one heavy set)
  • Offset dumbbell curls, 3 sets of 20 reps

Day 2

  • Deadlift, 3/5/1
  • Pendlay row, 10 reps(warm up to one heavy set)
  • Leg press, 3 sets of 20 reps

Day 3

  • Bench press, 3/5/1
  • Incline press, 10 reps(warm up to one heavy set)
  • Band no money, 3 sets of 20 reps

Day 4

  • Squat, 3/5/1
  • Front squat, 10 reps(warm up to one heavy set)
  • Back-glute extension, 3 sets of 20 reps

2 times a week, after conditioning:

  • Hollow body hold, 2 sets of 20 seconds
  • Single-leg calf raise, 2 sets of 20 reps

Notes
Assistance exercises - train muscles not movements, focus on technique
Once a week or two pick one big lift and set PR, other lifts - only required reps
If I set PR I go home
Sometimes do drop sets or 50% sets
45 seconds rest between assistance sets

Would it be ok? Thanks.[/quote]

As long as the assistance work doesn’t detract from the main lifts…then whatever.

Might be more of a benefit to try the proven methods first for the assistance programming. Nothing will build size faster than compound movements.