Hi guys, I wrote some weeks ago https://forums.t-nation.com/t/5-3-1-for-hardgainers-substitutes/225797 .
Finally I didn’t do that program, I bought the book and I decided that I wanted to do the full body template.
I changed it a little bit because I can train 4 days a week and I thought It would be a better idea to do the 5/3/1 set of OHP on a extra day rather to do it after deadlifts (because of performance).
I was on vacations so I did 2 sessions of conditioning a week with some hiit and some light cardio but now I can’t because I’m with classes (taking and doing at college).
I’m doing the exercises as planned with the standard 5/3/1, then joker sets then FSL with 3 sets and 10 reps (varying rest times every week since the FSL is heavier or lighter)
(It may seem like too much, but I’m 21 and with good recovery).
Results have been amazing as this week (week 6) I established long time PRs with every lift.
I got something like 1.5kg (completely lean) in this period so it is working perfectly.
That being said, THANKS JIM.
I have some questions now because I’m going to enter my first deload week.
I’m planning to do the 3 x 65%, 3 x 75%, 3 x 85% deload with 5/3/1 lifts since I lifting heavy.
But I need to know, What should I do with the assistance work?
Is it wise to do 3 sets instead of 5?
I was hoping to add some abs work since I haven’t do anything in this 6 weeks (but light work).
Thanks a lot for reading everything lol.