T Nation

Current 5/3/1


#1

I've used the BBB template for the last five cycles and had great results in strength and good increase in dense muscle too, particularly in my back and legs. I felt like I wanted a bit more variety though so this is my current accessory set up.

Press 5/3/1
press 3x10+ (I use 10 at 60% as a target, and try to smash it if I feel good.
hang cleans 3x10 (50-60% for dynamic work)
finisher alternate between chins to failure and dips to failure until total fail on both.

Deadlift 5/3/1
front squats 3x10+
karwoski rows 3x10 rest pause final set
finisher farmers walk 10x 20m carries

Bench 5/3/1
DB bench 3x10+ (I'm weak off my chest and read a dave tate article which suggests DB's)
Kroc rows 3x10-20 rest pause final set
finisher Alternating barbel curl to fail and tricep pushdown to fail

Squat 5/3/1
Goodmorning 3x10
Calf raises 3x10+ rest pause final set
finisher battling ropes, 30 sec on, 10 sec off for 10 minutes.

I'm going to try this for a little while, probably three cycles and then I'm interested in either trying Jim's 100 rep workout challenge or the DC style 5/3/1 Template....which looks deliciously brutal