T Nation

Candito Linear Program to 5/3/1


#1

Hey

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?
Basic example:

MO
Squats 5/3/1 and DL 5/3/1

TUE
Bench 5/3/1 and Press 5/3/1

THU
Squats 5*10 and DL 5*10

FR
Bench 5*10 and Press 5*10

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!

Greetz


#2

What’s wrong with actually following the program from the book?


#3

Why would you not go

Squats 5/3/1 DL BBB
BP 5/3/1 OHDP BBB

and then reverse that for the next two days?

Maybe it’s my age, but the heavy squats and heavy DL would rekt my lower back, especially on the 5/3/1 week. And you’d almost never get the chance to use Joker sets when you’re really feeling it on an exercise (or it seems like that would really blow up your lower back). Plus, heavy BP or OHDP on the same day would make you weaker on the second exercise.

I don’t know… I just don’t see the reason to do it that way.


#4

[quote]JFG wrote:
What’s wrong with actually following the program from the book?[/quote]

This

Do you have a better reason to change a tested and proven program, other than because you’d like to do it another way?


#5

Mark Rippetoe wrote in his book practical programing that a program with systemic fluctuation throughout the week is superior to one with none. In this case seperated heavy and volume workouts compared to heavy and volume work every workout.
Hence my question if someone tried something similar.


#6

5/3/1 is written by Wendler, not Rip.

Follow his philosophy. You must believe in it 100%.

Again, what’s wrong with actually following the program from the book?


#7

[quote]whitetennissock wrote:
THU
Squats 510 and DL 510
[/quote]

I believe this line right here is one of many reasons why your idea is a terrible one.

I’ve yet to hear what you think is wrong with the original program? You know, the one thousands of people have been successfully following for over half a decade?


#8

[quote]whitetennissock wrote:
Hey

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?
Basic example:

MO
Squats 5/3/1 and DL 5/3/1

TUE
Bench 5/3/1 and Press 5/3/1

THU
Squats 510 and DL 510

FR
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!

Greetz

[/quote]

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.


#9

OK. thanks for all the input.
I’ll stick to the original program and give it a try for some cycles.


#10

Some programs “fluctuate” session to session, over the course of the week. Like Rip is talking about. 5/3/1 “fluctuates” session to session, but over the course of 4 weeks.

So don’t worry, the flux is in there. Every good program is good because some smart dude included all the important stuff into it. Most good programs use the same principles, or ideas, just arranged in a different way. Run the program as it is written, and “try out” the way it is arranged. After a month or 2, you’ll understand why it’s like that.

Then, if you want you can run Rip’s program, and get a feel for how it works. And why its set up like it is.

After that, you’ll understand that the 3 programs are not as different as you first thought.

-I could tell you that you don’t always need to do a hit a lift twice a week.
-I could tell you that pressing will compliment your benching.
-Or just say that you can do your assistance(dips, rows, back raises) moves heavy one day(4 sets of 6), then lighter(3 sets of 12) the second day.

But you really have to just try it out, and learn for yourself. The sooner you try out a few different things, the sooner you’ll know what’s best for you.


#11

thanks for the detailed answer. you actually mention some things I was unsure/worried about. but as you said I guess I just have to try it myself!