T Nation

Another "Critique My 5/3/1" Post


#1

As far as I can tell, I'm following the principal thoughts of 5/3/1.
But there seems to be some conflicting info out there on a few things.
So here's my plan:

Push Press 5/3/1 (current verdict on replacing main lifts?)
Incline Bench 5x10
Pullups/Chinups between sets, 50+ total reps

Power Clean 5x3
Deadlift 5/3/1
Back Squat 5x10
Hanging Leg Raises 3xF

Bench Press 5/3/1
Military Press 5x10
Pullups/Chinups between sets, 50+ total reps

Power Clean 5x3 (PC twice per week in order?)
Front Squat 5/3/1 (same as above)
Snatch Grip Deadlift 5x10
Hanging Leg Raises 3xF

Every day includes of course warmup, stretching, and 1-2 "bodybuilding" exercises at the end, i.e. a few sets of curls, lateral raises, calves, face pulls or whatever I feel like.


#2

Looks fine to me. One thing I'd change is the 5x10 work. I'd rather to FSL 5x5-8 and for the Power Clean I'd do 3-5x3 SSL.
I don't see a problem doing Power Cleans twice per week if your TM is low enough :slight_smile:
I hope this helps!


#3

I guess it's OK? I'd like to know your rationale behind doing push press instead of military (and with incline instead of military after as well) and front squats instead of squats but more out of curiosity.


#4

It's not incline instead of military, but incline instead of flat bench.

Push Press allows for more weight to be used, I've read good arguments for adding it to my routine. And as far as I can tell, it's better suited for lower reps than straight 5x10, which is why I want to use it as a main lift and not for secondary.

Front Squat mostly because it feels better than back squats for me. I tend to good-morning even moderately heavy back squats. FS forces me to stay upright. The argument "allows more weight" like for PP is obviously not there. FS also seems like a good balance to the deadlift instead of a posterior chain -heavy back squat (especially as I tend to squat-morning)


#5

Fair enough. I'd say that press often goes up well enough, so you'd be using more weight quite quickly. But, it's up to you. Ditto back squat. Often falling forward is a matter of technique and back strength.


#6

Updated the routine:

Monday:
Military Press 5/3/1
Push Press Joker Sets (from Military Press %)
Superset with chinups/pullups
abs, calves

Tuesday:
Power Clean 5x3 3's pro, SSL (i.e. wk1 65-75-85-75-75)
Deadlift 5/3/1
Front Squat 5x5-8 FSL (i.e. 5x @65/70/75)
abs, calves, (arms)

Thursday:
Bench Press 5/3/1
Incline Bench 5x10
Superset w/ chinups/pullups
abs, calves

Saturday:
Power Clean 5x3 3's pro, SSL
Squat 5/3/1
Snatch Grip Deadlift 5x5-8 FSL
abs, calves (arms)


#7

To me, that looks better.