T Nation

Questions on Programing


#1

I like 3x a week program , which do you prefer as a method for strength want to enter my first Meet to challenge myself , Juggernaut Method 2.0 / 5.3.1. or any other suggestions want to get everything in order before week 2 of the month .


#2

Juggernaut Method 2.0 and 5.3.1 are vary similar (Chad even acknowledges that he takes a lot from 5/3/1 in the book). Juggernaut is higher volume blocks early on though. I can go into more detail tomorrow if you’d like?


#3

Its hard to go past 5/3/1’s reputation, although Juggernaut is good too from what I’ve heard. How much time do you have before the meet and how well does each program fit into that period? If time isn’t a factor, pick one program and follow it exactly as it is set out and with good consistency. You’ll get results from either one.


#4

In full disclosure, I’ve never run Juggernaut, but from reading it it seems to be more geared towards training athletes than powerlifters.


#5

[quote]dagill2 wrote:
In full disclosure, I’ve never run Juggernaut, but from reading it it seems to be more geared towards training athletes than powerlifters.[/quote]

It is, but there’s a powerlifting and strongman variation.


#6

[quote]usmccds423 wrote:

[quote]dagill2 wrote:
In full disclosure, I’ve never run Juggernaut, but from reading it it seems to be more geared towards training athletes than powerlifters.[/quote]

It is, but there’s a powerlifting and strongman variation. [/quote]

How do you think I should run 5/3/1 with a two day template ? main goal is strength and mass . Need to train 2 days because of limited time in weight room .


#7

[quote]Richieavella721 wrote:

[quote]usmccds423 wrote:

[quote]dagill2 wrote:
In full disclosure, I’ve never run Juggernaut, but from reading it it seems to be more geared towards training athletes than powerlifters.[/quote]

It is, but there’s a powerlifting and strongman variation. [/quote]

How do you think I should run 5/3/1 with a two day template ? main goal is strength and mass . Need to train 2 days because of limited time in weight room . [/quote]

Did you not get an answer from thread you created in Jim’s forum?

I’ve never tried a 2-day 5/3/1 setup and I’m not sure if Jim has created a 2-day template. If he has use his template. If not I’d probably experiment a lot, but base my setup around this:
Week 1:
D1:
Deadlift 5/3/1 + FSL
OHP 5/3/1

D2
Squat 5/3/1
Bench 5/3/1 + FSL

Week 2:
D1:
Deadlift 5/3/1
OHP 5/3/1 + FSL

D2
Squat 5/3/1 + FSL
Bench 5/3/1

Add accessory where useful.


#8

You could always try the rest-pause challenge if you have enough recovery days in between. Actually, what is your schedule like. Being able to train Mondays and Tuesdays will have a different sort of programming than say Mondays and Fridays.

EDIT 5/3/1 rest pause challenge. It’s free on this site. You can knock it out fairly quickly as well.


#9

[quote]usmccds423 wrote:

[quote]Richieavella721 wrote:

[quote]usmccds423 wrote:

[quote]dagill2 wrote:
In full disclosure, I’ve never run Juggernaut, but from reading it it seems to be more geared towards training athletes than powerlifters.[/quote]

It is, but there’s a powerlifting and strongman variation. [/quote]

How do you think I should run 5/3/1 with a two day template ? main goal is strength and mass . Need to train 2 days because of limited time in weight room . [/quote]

Did you not get an answer from thread you created in Jim’s forum?

I’ve never tried a 2-day 5/3/1 setup and I’m not sure if Jim has created a 2-day template. If he has use his template. If not I’d probably experiment a lot, but base my setup around this:
Week 1:
D1:
Deadlift 5/3/1 + FSL
OHP 5/3/1

D2
Squat 5/3/1
Bench 5/3/1 + FSL

Week 2:
D1:
Deadlift 5/3/1
OHP 5/3/1 + FSL

D2
Squat 5/3/1 + FSL
Bench 5/3/1

Add accessory where useful.[/quote]

IIRC he posted one in an article as follows:

Week 1:
Day 1:
Deadlift 5/3/1
SSB Squat 5x10
Other accessories

Day 2:
Bench 5/3/1
OHP 5x10
Other accessories

Week 2:
Day 1:
Squat 5/3/1
SLDL 5x10
Other accessories

Day 2:
OHP 5/3/1
Bench 5x10
Other accessories

Since it takes 2 weeks to complete all 4 main lifts Jim said something about omitting the deload week and following a 6 week training cycle