T Nation

Critique My 5/3/1


#1

Hi Jim and others ,

I’m just after opinions of my current routine , first here are my current lifts

Squat 140kg
Bench 100kg
Deadlift 180kg
Press 60kg

Here’s my setup

Monday Bench day

Agile 8 + jumps x10
5/3/1 bench (no plus set) + FSL 5x5
Dips 50-100 reps
Lat pulldown 50-100 reps
Tricep pressdowns 50-100 reps
15 min incline walking

Tuesday Squat Day

Agile 8 + jumps x10
5/3/1 squat (no plus set) + FSL 5x5
Rows 50-100 reps
Abs 50-100 reps
Curls 50-100 reps
15 min incline walking

Thursday Press Day

Agile 8 + jumps x10
5/3/1 press (no plus set) + FSL 5x5
Dips 50-100 reps
Lat pulldowns 50-100 reps
Tricep pressdown 50-100 reps
15min incline walking

Friday Deadlift Day

Agile 8 + jumps x10
5/3/1 Deadlift (no plus set) + FSL 5x5
Rows 50-100 reps
Abs 50-100 reps
Curls 50-100 reps
15 min incline walking

My goals are to gradually push my numbers up while primarily aiming to gain more mass

If anyone has any alterations or suggestions then that would be great :slight_smile:

Thanks in advance


#2

Seems ok. Couple things I would change:

3cycles: 5’S PRO + FSL (higher volume), assistance limited to 0-50 reps.
2 cycles: 5/3/1 (PR sets) + FSL (5x5), assistance limited to 50-100 reps.

15 mins on incline walk? Really? Run on sqt/dl days and do 1 hour walk (or something similar) in bench/press days.


#3

Thanks for the reply

That sounds like a good plan

For the conditioning I’m not really that clued up on it so I just went for something that was very low intensity as I’m aiming for mass and didn’t want it to affect that or my recovery , I don’t have access to a sled or prowler , only the regular gym cardio equipment such as treadmill , bike , rowing machine and cross trainer


#4

If mass is the main goal then BBB is the obvious choice. The FSL probably gives you mass also though.

Its smart to do lighter conditioning when trying to get mass, but 15 min walk sounds quite over-cautious to me, even with incline.
Check out some options Wendler has given for easy conditioning.


#5

I guess i will go with the same conditioning as the BBB challenge and do the 2km walk 4 times a week unless anyone has any other suggestions