T Nation

My New 5/3/1 Cycle for the Big 3


#1

Tell me if this is a good program to gain some progress.

Monday:
Squat
Front Squat - 5x10
Weighted Roman Chair Sit-ups - 3x20

Wednesday:
Bench Press
Overhead Press - 5x5
Dumbbell Press Variation - 5x10 (rotate between flat, incline and seated)

Friday:
Deadlift
Romanian Deadlift - 5x5
Kroc Rows - 3x20


#2

I would not recommend this at all. Do this -

Squat
Press
DL Variation - 5's pro

Bench Press
UB Assistance

Deadlift
Squat Variation - 5's Pro