T Nation

Is This an Acceptable 5/3/1 Program?


#1

My goal is to gain strength but also bodybuilding and being very good at bodyweight exercises.
Are the accessory exercises too much?

Monday

Bench Press 5/3/1, 5 x 10 50% (2 warmup sets)
Incline Dumbbell Press 5 x 10-15
Pullups 5 x
Dips 5 x
Lateral Raises 3 x 10-15
Face Pulls/Rear delt flyes 3 x 10-15

Tuesday

Squat 5/3/1, 5 x 10 50% (2 warmup sets)
Glute Ham Raise 5 x
Barbell Row 5 x 10-15
Dumbbell Curl 3 x 5-10
Calve Raises 3 x 12-25
Leg Raises 3 x

Thursday

Overhead Press 5/3/1, 5 x 10 50% (2 warmup sets)
Dumbbell Bench 5 x 10-15
Pullups 5 x
Dips 5 x
Lateral Raises 3 x 10-15
Face Pulls/Rear delt flyes 3 x 10-15

Friday

Deadlift 5/3/1, 5 x 10 50% (2 warmup sets)
3 second Pause Squat 3 x 3 75% (2 warmup sets)
Barbell Row 5 x 10-15
Hammer Curl 3 x 5-10
Calve Raises 3 x 12-25
Leg Raises 3 x


#2

It looks like a BBB template with massive amounts of assistance. Personally, I think you could easily cut at least half the assistance.
You might want to try narrowing your focus a bit. The more goals you have the less you can focus on one.

Edited for clarity.


#3

If this is a bodybuilding phase then I say go for it.

If you’re going to row after squatting/deadlifting I’ll suggest using a chest supported row to give the lower back a rest.

I wouldn’t limit myself to two warmup sets. OG 5/3/1 calls for 3 (@ 40, 50 and 60%)… however, I do as many as necessary until I feel properly warmed up.


#4

Squat on monday.

No sense participating in “International Chest and Biceps” day.

Are you doing your 5/3/1 and then following it up with another 2 warmup sets? Shouldnt you be plenty warmed up?

Wendler’s book is pretty clear about the accessory exercises (not necessarily what exercises but the amount to do). If you’re not following his book then you’re not doing 5/3/1.

Edit: I just saw the OP’s username. What the hell is wrong with people these days.