T Nation

5/3/1 More Squatting


#1

I started reading the 2nd edition of 5/3/1 and then I saw this template right at the end of the Fullbody Section. It’s called “More Squatting” unlike all other templates this has you in the gym 5 days a week, which is appealing to me.
I was thinking of adding in elements from the building the monolith template (In Bold) on three of the days either as a complete workout or am/pm split

MONDAY:
Squat 5/3/1
DB Bench Press 3x10-15
DB Rows 3x10

Chins – 100 total reps
Face Pulls/Band Pull aparts – 100 total reps
Dips – 100-200 total reps

TUESDAY:
Squat 65%x3, 75%x3, 85%x3
DB Incline Press 3x10-15
Chinups 3x10

WEDNESDAY:
Squat 75%x3, 85%x3, 95%x1
Bench Press 5/3/1
Chin/Pullups 3x10

Curls – 100 total reps

THURSDAY:
Squat 65%x3, 75%x3, 85%x3
Incline Press 3x10-15
Chinups 3x10

Friday:
Squat 75%x3, 85%x3, 95%x1
Press 5/3/1
Deadlift 5/3/1

Chins – 5 sets of 5 reps (weighted)
Face Pulls/Band Pulla parts – 100 total reps
Shrugs – 100 total reps


#2

How many times have you run this template “as is”? I’m curious on your own personal experience of running a proven program how it was meant to run.


#3

Sample size strength is often a predictor of systemic coherency.

It works for one person a thousand times or does it work for a thousand people in a single instance?

I prefer the former situation.


#4

This will be the first time using this template that why i will run it for a cycle or two before making any of these modification


#5

any opinion on a layout for week 4 deload


#6

I’d run it for two cycles (Leader) and follow it with an Anchor template. Any usual deload or 7th week protocol will work for the deload.


#7

could someone explain leader anchor programming


#8

Search leader & anchor in the forum and you’ll find it.

Read Jim’s response on the second one.


#9

How Jim keeps composure reading these posts is a question in itself


#10

Can anyone help me out with a sample layout using the more squatting template
for 2:1 lead & anchor cycle
MONDAY:
Squat 5/3/1
DB Bench Press 3x10-15
DB Rows 3x10

Chins – 100 total reps
Face Pulls/Band Pull aparts – 100 total reps
Dips – 100-200 total reps

TUESDAY:
Squat 65%x3, 75%x3, 85%x3
DB Incline Press 3x10-15
Chinups 3x10

WEDNESDAY:
Squat 75%x3, 85%x3, 95%x1
Bench Press 5/3/1
Chin/Pullups 3x10

Curls – 100 total reps

THURSDAY:
Squat 65%x3, 75%x3, 85%x3
Incline Press 3x10-15
Chinups 3x10

Friday:
Squat 75%x3, 85%x3, 95%x1
Press 5/3/1
Deadlift 5/3/1