T Nation

Is this in keeping with 5/3/1?!


#1

Hi. Just wondering whether ye think this is a programme in keeping with 5/3/1. I have put this together based on Jim’s books and on articles I have read from Jim.

I have taken a 2 day a week template that I found from Jim elsewhere that goes like this -
week 1 - Day one Squat 531 + assistance.
Day two Bench 531 + assistance
week 2 - Day one Deadlift 531 + assistance
Day two Press 531 + assistance.

I like to do endurance events from time to time. Nothing major, just relatively short distance runs (5 - 10k), duathlons, triathlons, stuff like that. On weeks where I have done one of these and could benefit from the recovery, I will just do two days of lifting. However, on weeks where I have nothing on, I add a third lifting day, based on an article I found from Jim about training around a busy lifestyle. Here he advised a sort of optional extra day. I add this in. For me it is a sort of full body dynamic effort/ repetition hybrid type day.

I like the way that this works for me. I get my heavy lower body stuff done early in the week, which means that any endurance work I do won’t affect a second lower body day. I like the third optional day. The assistance work I do for the two 531 days is targeted against specific upper and lower body weaknesses I have, the posterior chain and the back and shoulders.

I had thought of doing a defranco type template where I would alternate the main lifts a bit, as in this cycle I would do bench and squat, and then after one cycle or a few cycles, I would switch these to deadlift and press. But then I saw Jim advising on the above template with the lifts alternating each week in a longer training cycle. This seems better?

What do you guys think? Obviously this is not a standard 531 approach, but is it something that could work? My main goals are modest strength gains and a good general level of conditioning. A major priority for me would be to get any heavy lower body stuff out of the way early in the training week as I have club feet and endurance work can often leave my ankles tight and unable to really do any more heavy stuff later in the week. I can manage dynamic lower body on day 3. I have done more conventional 531 templates, but my performance on the second lower body day was always compromised, and squatting form was often difficult.

Thanks for your help!


#2

How often? As if its once a year it greatly changes to once a month.


#3

True, haha. It varies. Often works out at around one per month or so. I don’t do very long distances though. My ankles are the limiting factor as I have clubbed feet. If I do even a short, light 20 minute jog, I wouldn’t be able to do great squats or deadlifts later in the week because of stiffness in the ankles making correct form a nightmare. So, you might suggest, I could drop the jogging. But, I do really enjoy it, and whilst it might cause short term issues for my ankles, long term it actually strengthens them and I have less day to day trouble with them. It’s hard to explain I guess. When i have dropped it in the past I’ve ended up having soreness and tightness in the ankles from nothing.
Whatever lifting template I would use I would try to keep it to a three day week, and would try to have the heavy lower body stuff done early in the week, usually on day one. That’s the way I try to do it. But it can be hard to find a template to work like that.

I’m a walking example of why people should work towards a more specific goal! But I just enjoy doing too much. I’m okay with everything being suboptimal as a result. I just want to make everything as optimally suboptimal as I can, haha.


#4

Right now my training week looks like this -
Day 1 - heavy lower body 531.
Day 2 - low intensity cardio, bike or run etc
Day 3 - heavy upper body 531
Day 4 - low intensity cardio again
Day 5 - assistance/ optional extra lifting day

On top of that I do a mobility drill in the morning, quick 5 minute thing, and about 30 mins of static stretching in the evening watching tv.


#5

Part of learning how to train is learning how to work around injuries. Train what is trainable.


#6

Jack shit template. Then asses what’s progressing and what’s not.