So i finally got my hands on the Beyond 5/3/1 book and holy crap is it awesome. I’m looking to take the ‘full body, full boring’ template for a run, the one that has you Bench/squat/deadlift three days a week. It gave me an “uncomfortable boner” as wendler put it in the book. I searched this forum and theres not a lot of talk about this one. Has anyone tried it? Did anyone add anything to it, extra assistance, etc?
The only things i may adjust is instead of the 65,75,85% sets on the non 5/3/1 days for that lift i may just do a flat FSL % for 8-10 reps. I’m trying to put on weight and want some extra volume. I might also do pullups and lunges at home on the off days if i feel good. Good idea/bad ideas? I’d welcome any feedback. [/quote]
I used the full body routine phases 1-3 in the 2nd edition book when I finished playing lacrosse in college, and it is probably the best template that I have used. I’m currently back to using the full body template, about to start phase 2, and I’m gonna say that you should not add a FSL on the non 5/3/1 days.
What you COULD do is start with the percentages written, and add some volume after a few cycles. Like going from 65,75,85 x 5 on squat and bench to 60,70,80 x 8-10 and then 65,75,85 x 8. The non 5/3/1 days are there to build muscle and technique through volume not intensity or full exertion, thats what the 5/3/1 days are for.
But hey, your gonna do what your gonna do.
I wasn’t going to add anything to it, i meant i would just change the percentages of the non-5/3/1 days. So it would be 65%x8 for three sets in week one, on the non 5/3/1 days. Basically i just want to do reps higher than 5 somewhere, thought lowering the % might be a good idea. [/quote]
Remember “start too light, and progress too slow”. Don’t be in a rush to stall out because all the “extra work” adds up after a cycle or two.