T Nation

Programming the 5-3


#1

Hi all,

I’m looking to program using the 5-3 and put together the below. Looking for whatever feedback you may have. My current lifts are on the high end of intermediate numbers- 475 squat, 320 bench press, 550 deadlift, 190 OH Press, and 275 power clean.

Cycle 1-2:
Monday:
Squat- 5’s Pro, SSL 5X5
Assistance: Box Jumps 3X5 between warm-up sets of squats, 50 Chin-ups, 100 weighted sit-ups, all supersetted w/ squat sets
Conditioning: Heavy Prowler Work

Tuesday:
Bench Press- 5’s Pro, SSL 5X5
Assistance: Med Ball Smash 3X5 between warm-up sets of bench, 50 DB Rows, 100 Face Pulls all supersetted
Conditioning: Light Prowler Work

Wednesday: Weight Vest Walk- 2 miles

Thursday:
Power Clean- 3’s Pro
Deadlift- 5’s Pro, SSL 5X5
Assistance: Chin-ups 50 reps, 100 weight sit-ups, all supersetted
Conditioning: Heavy Prowler Work

Friday:
Power Snatch- 3’s Pro
OH Press- 5’s Pro, SSL 5X5
Assistance- DB Rows 50 reps, Face Pulls 100 reps, all supersetted
Conditioning: Light Prowler Work

Sat/Sun- Weight Vest Walk- 2 miles each day or rest

For mobility Agile 8 before every workout and before going to sleep at night

Cycles 3-5:
Monday:
Squat: 351 going for PR on 3’s week and 1’s week, 5X5 FSL
Assistance and conditioning: same as previous cycle
Tuesday:
Bench Press: 351, 5X5 FSL
Assistance and conditioning: same as previous cycle
Thursday:
Power Clean: 3’s PRO to TM
Deadlift: 351, 5X5 FSL
Assistance and conditioning: same as previous cycle
Friday:
Power Snatch: 3’s PRO to TM
OH Press:351, 5X5 FSL
Assistance and conditioning: same as previous cycle

WED/Sat/Sun: Weight Vest Walks- 2 miles

Agile 8 every day before workout and before bed

Let me know your thoughts and thank you for the feedback.