T Nation

Another Critique My Workout Post


#1

My son and I are starting a new (2) Leaders /(1) anchor. I want to break out of my usual mold of upper/lower since it’s Summer and we have the time and energy to try something a little different. I want to try some of what Jim has been posting about super-setting and using the three catagories, so here goes…

2x Leader

Monday:
Bench 5/3/1 5s Pro
-Goblet Squats 5x10 reps (S.S. with Bench)
Bench 5x5 FSL
-DB Rows - 50 reps
-DB Shrugs - 30 reps
-Triceps Push Down - 50 reps

Wednesday:
Squats 5/3/1 5s Pro
-Bar Dips 5x10 reps (S.S. with Squat)
Squats 5x5 FSL
-Back Raises - 50 reps
-Face Pulls - 50 reps
-DB Curls - 30 reps

Friday
Presses 5/3/1 5s Pro
-Goblet Squats 5x10 reps (S.S. with Press)
Presses 5x5 FSL
-DB Rows - 50 reps
-DB Shrugs - 30 reps
-Triceps Push Down - 50 reps

Monday:
Deadlift 5/3/1 5s Pro
-Bar Dips 5x10 reps (S.S. with Deads)
Deadlift 5x5 FSL
-Back Raises - 50 reps
-Face Pulls - 50 reps
-DB Curls - 30 reps

1x Anchor
Same as above but 3/5/1 PR sets w/ 3x5 FSL and “maybe” an increase in accessory reps.


#2

Looks good as best I can tell. That seems in line with 50-100 of each category, and I think one of Wendler’s go to recommendations is 5’ Pro, 5x5 FSL, and 50-100 of each category. I think this is the only workout plan posted for critique that is actually within what Wendler recommends that I have seen here in months, or maybe years. Just don’t forget mobility (before each workout), jumps or throws (probably 10 or either before each workout), and conditioning.

I’d say go for it and report back with results and how it went when you are done with the anchor.


#3

Thanks revchad. I will definitely be doing mobility and jumps/throws before each workout. My usual warm up includes Agile 8 (without the foam rolling), more stretches for my lower back, some light ab work, and 5 minutes on the stationary bike. Then I will do med ball throws or hill jumps for 3-5 sets of 3-5 reps before my first big lift.


#4

My only critique would be to not program your assistance work. In your leader, you should plan to do 25-50 reps from the 3 categories, and 50-100 in the anchor.

I can understand why you’d want to program the assistance working out with a partner (your son), but I would try to minimize that effort by letting him or you chose what the assistance is for the day. Some days you may feel like doing more intense exercises while others you may be pressing for time and want to do some light band work and body weight movements. The key is getting the reps in, not necessarily what movement you’re performing. Hope this helps and good luck!


#5

Thanks for the tips marc4497, I will try to be more flexible with the assistance. I’m kind of anal and a little OCD, but it does make perfect sense to make these adjustments based on the training day. Perhaps the best of both worlds would be to have something planned out but also have a fall-back plan in case we need to quicken the workout or lighten the load. Okay, maybe I’m very OCD…


#6

That is what I usually do. I tend to know at the start of a cycle what assistance work I would like to focus on (e.g., chin-ups currently), but also know what my fallback is if needed (e.g., face pulls currently). It is also fine to just have a list of exercises and a rep range. Some sort of flexibility here seems wise in any case.

That may be. marc4487 generally knows a lot more than I do here. I’d just say that 5/3/1 Forever (p. 62) indicates that the assistance for 5’s Pro and 5x5 FSL is generally 50-100 per category, increased if there is no hard conditioning, decreased to 25-50 if pushing more hard conditioning (four or more days per week).


#7

Awesome, thanks guys. I think I’m dialed-in and ready to start on Monday…

Monday:
Bench 5/3/1 5s Pro
Goblet Squats 5x10 reps (S.S. with Bench)
-Bench 5x5 FSL
-DB Rows or some other pull - 25-50 reps
-Push Downs or some other push - 25-50 reps

Wednesday:
Squats 5/3/1 5s Pro
Bar Dips 5x10 reps (S.S. with Squat)
-Squats 5x5 FSL
-Back Raise or some other core - 25-50 reps
-DB Curls or some other pull - 25-50 reps

Friday:
Presses 5/3/1 5s Pro
Goblet Squats 5x10 reps (S.S. with Press)
-Presses 5x5 FSL
-DB Rows or some other pull - 25-50 reps
-Push Downs or some other push - 25-50 reps

Monday:
Deadlift 5/3/1 5s Pro
Bar Dips 5x10 reps (S.S. with Deads)
-Deadlift 5x5 FSL
-Back Raise or some other core - 25-50 reps
-DB Curls or some other pull - 25-50 reps