[quote]AnytimeJake wrote:
Nojoke, I like the simple routine, and conditioning, but I would try to squeeze in some Pullups-Rows-Face pulls. Your doing ring pushups, so you have some sort of TRX set up. All three exercises I mentioned can be done with this.Try supersetting some light 20 rep sets of the above, in and around some of your pressing.
This is the first time in 5yrs of posting I’ve ever recomended someone adding exercises, I’m the guy saying to get rid of stuff, but in your case I think you need some upper back balance. Anyway goodluck ![/quote]
Thanks for taking the time to reply. Its funny you say that because my good friend who got me hooked on 5/3/1 had said the say at one point.
Do you recomend implementing those movements on both the pressing days? I do tend to work some pullups in during my pressing days. I have just been a lil lacking on have them as a “routine” lift/movement on those days.
Which type of rows do you recomend? Inverted, or barbell?
Nojoke, here’s what I would personaly do, On your BBB sets of military do sets of pullups inbetween. On your BBB sets of bench do your rows inbetween. Since your a soldier, and have rings I’d do the inverted row for the core, and whole body effect, but any row will work DB, BB or machine, whatever, just stay with whatever you pick, work it progressivly and get strong at it.
For face pulls, I like to put them inbetween my main sets of bench, and military, I actully find I can lift more when I do this, with a pump in my traps and rear delts. None of theses should be killer sets anyway, go for the pump, lots of reps lots of volume, sets of 10-20. Most PLer’s say to train your back like a body builder, it’s a good analogy. I think you’ll find a few months of this will help with your big lifts and posture. Goodluck, and thanks for our safety and freedom
[quote]AnytimeJake wrote:
Nojoke, here’s what I would personaly do, On your BBB sets of military do sets of pullups inbetween. On your BBB sets of bench do your rows inbetween. Since your a soldier, and have rings I’d do the inverted row for the core, and whole body effect, but any row will work DB, BB or machine, whatever, just stay with whatever you pick, work it progressivly and get strong at it.
For face pulls, I like to put them inbetween my main sets of bench, and military, I actully find I can lift more when I do this, with a pump in my traps and rear delts. None of theses should be killer sets anyway, go for the pump, lots of reps lots of volume, sets of 10-20. Most PLer’s say to train your back like a body builder, it’s a good analogy. I think you’ll find a few months of this will help with your big lifts and posture. Goodluck, and thanks for our safety and freedom :)[/quote]
Sounds good. I will implement the inverted rows starting this 3/3/3 week, I have done those before and helped immensly, not sure why I got away from them as an accesory/training tool.
Thanks again for the info, and Thanks for the Thanks in regards to Freedom!
BBB version 2. Can’t do bench press anymore. Shoulders dont like it. Press and dumbells and push ups seem fine, though
Sun- Press 531. Explosive pushups. Krok rows. Face pulls. Whatever arm work I feel like
Mon- Squat 531. DL. Abs. Maybe BW BSS if I feel like it
Wed- DB bench press, 3x5. Press. Pullups. Arms
Thurs- DL 531. Squat. 3 sets of good mornings.Abs
Going into my second month of Jim’s Frequency Project
Day 1
Press
Pull-up
Face Pull
Day 2
Deads
Back Raises
Ab Roller
Day 3
Bench
Pull-up
Rear Raises
Day 4
Squat
Back Raises
Ab Roller
Program Overview
â?¢ 2, 5/3/1 Training Cycles per month (no deload)
â?¢ 24 workouts per month
â?¢ Final sets are done for minimal reps only; never go for max reps
â?¢ You have 3 options for every squat, press and bench press workout:
â?¢ Do minimum reps
â?¢ Do minimum reps and a single at your training max.
â?¢ Do minimum reps, a single at your training max and keep working up.
â?¢ Deadlift workouts will be done for minimum reps only. There will be no singles done.
But nonetheless I would like to see some cool routines forvthat purpose
I already have done most of the bbb templates for several months
Even though you can gain mass with them I feel like there must be better ways to combine strength and hypertrophy
Thats why I asked you guys
I’ve been experimenting with a Pyramid version of 5/3/1. Basically it looks like this:
Monday:
Squat 5/3/1 two down sets at the two lower percentages. Depending on how I feel after the highest % set I’ll either go w/ prescribed reps or AMRAP on the two down sets.
SUMO DL at Conventional deload %'s also pyramided
GHR
Bulgarian Split Squats
I used the basic BBB template for over a year, but recently switched it up and am doing a 5/3/1 body part split.
Day 1: OHP 5/3/1
OHP 5x10
Side lat raises 5x10
Rear delt flies 5x10
Day 2: Deadlift 5/3/1
Pendlay Rows 5x10
Pull Ups 5x10
T-Bar Rows 5x10
Hammer Strength Lat Pulldown Machine 5x10
Biceps
Day 3: Bench 5/3/1
DB Bench 5x10
Incline Bench 5x10
Machine Flies 5x10
Triceps
Day 4: Squat 5/3/1
Squat 5x10
Leg Curls 5x10
Calf Raises 5x10
Abs
Was nervous at first to see how the increased volume would affect my main lifts, but each of my past three cycles have been successively better than the previous, so I’m going to stick with this until I start stalling again.
I just started a new cycle and used a bunch of ideas from the forum and Beyond 5/3/1. Basically using the 6 week cycle with BBB 5x10 @ 65%, 5x8 @ 70%, 5x5 @ 75% for the upper body lifts and 5x5@75%, 5x3@80%, 5x1@90% for the lower body lifts. I stick with each percentage for the full cycle and then change it for the second 6 week cycle. I go to school on Wednesday nights after work so that is basically my day off. Here’s how I set it up. Also, before every workout I start with broomstick shoulder dislocates, rollovers into v sits, fire hydrant circles, and mt. climbers. Yoke is my main goal as of now hence the reason for all the neck and upper back work. After I go through the 3 cycles, I’ll probably do a cycle with bodyweight assistance and then get back into it again.
Monday: Bench + joker sets & FSL
Overhead BB carries 3 x 1 min
Tuesday: Deadlift + joker sets & FSL
Sandbag shoulders - 5 mins - try to beat rep record
Thursday: Military press + joker sets + push press to push a bit more weight + FSL
Weighted chins - Reverse pyramid 5,6,8
Incline DB bench for 3 sets aiming for 50 reps total
Friday: Sandbag front squat + joker sets + FSL
Sandbag carries 3 x 1 min
I also do some submax chins/dips/neck work between accessory work or on conditioning days.
I hit a wall for a long time, and this program, mainly just focusing on getting strong on the big four, has seen me make consistent progress for months now. I was in pretty good shape before hand, but a lack of ‘bodybuilding’ work hasn’t hurt aesthetically at all, which has been a nice surprise.
