i am currently running canditos linear program (strength&hypertrophy) but slowly stalling out and wanted to switch to 5/3/1. (Canditos 6 week program is a little bit too inflexible for me.)
The thing is that i really like the splitting into heavy lower, heavy upper, light lower, light upper days.
Would it be possible to use this scheme for 5/3/1?
Squats 5/3/1 and DL 5/3/1
Bench 5/3/1 and Press 5/3/1
Squats 510 and DL 510
Bench 510 and Press 510
I guess the Press would suffer, but it’s not that important to me.
I read 5/3/1 and Beyond 5/3/1, but the only thing i could find, was doing either Squats and Bench or DL and Press on the same day for 5/3/1 sets and reps.
Did anyone maybe even tried something similar and has some insight for me?
Would be very much appreciated!
Jim’s program and all it’s variations are written a certain way for a reason. Each part of the program works in tandem with another to create a well-rounded program that has been tested and tweaked well before it makes it to any of us in print. If you read Beyond 5/3/1 and you don’t see what you are looking for, then it may not be the program for you.
What you mentioned above sounds more like Westside with rep days in the place of speed days, I suggest that route instead of bastardizing another program and not seeing any success. It doesn’t look hard on paper, but if you do the 5/3/1 sets and reps correctly, squatting and pulling in the same day or benching and pressing in the same day will fail hard.
Or, take a couple of the other’s suggestions and just do 5/3/1 as written for at least 6 months. I suggest the old-school triumvirate. Good luck.