T Nation

Going to Run 3/5/1 FSL

#1

Im going to run 3/5/1, PRs on wk1 and wk3 and 5x5 FSL and my goal is Size and strenght
u just cant get my head around my accessories atm i have,

M: Squat / Chinups / RDL / Facepulls
T: Bench / Seated Row / Tri Pushdown / Hammer Curl / Lateral Raise
T: Deadlift / Pendlay Row / Lunges / Facepulls
F: OHP / Lat Pulldown / DB Incline / pecdeck / Skullcrushers

i know i have alot on Bench and OHP day, or should i add some pushing to deadlift and squat days as jim recommends? Or would it make my bench suck ass next day

#2

Just do something light on the day before bench, like pushups, and you’ll be fine.

1 Like
#3

Normally when you add a new stimuli to your training your numbers will take a hit. Eventually you adapt and are stronger than before due to increased volume, intensity, etc. The beauty of 5/3/1 is you start light with a weight you can hit 3-8 times as a training max. This way you have time to adjust to new stimuli and grow without a worry. Run the programs as written your first or second time through, keep a detailed log of how you feel and perform and adjust after you learn what your body needs and works with.