T Nation

5/3/1 for Powerlifter

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.

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.

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

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).

[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.