Hello, I’m transitioning from bodybuilding to powerlifting as I love the sport. This seems like an ideal programme to me. I’m just not too sure on the accessories.
Volume is a curiosity on this programme for me. After reading a fair bit, it seems swapping BBB for accessories seems like a smart idea. Please tell me if this is too much volume or if any of this is useless.
I thought 4 accessories (maybe 25 reps each one?) instead of BBB seems reasonable, right? I probably misread something and completely wrong. I would be very grateful for any advice as I feel serious about powerlifting.
If you are just transitioning from bodybuilding to powerlifting, and especially to 5/3/1, I would think it wise to focus on the main lifts, and not so much on variations of them (like deficit deadlifts) or machine work for much the same areas (like leg press). I would think it best to go with one of the core, simple, programs, particularly doing it exactly as Wendler wrote it.
Here is what Wendler wrote on a different thread of this forum for someone and this seems to be his go-to recommendation, and it is a great place to start for transitioning to 5/3/1:
“5’s PRO” means just doing straight sets of 5 reps for all the work sets, no matter the week, not pushing for extra reps. “FSL” is first set last (i.e., using the first work set’s weight). The 3 categories are push (pushups, dips, db press, or tricep pressdowns, etc.), pull (chin-ups, facepulls, curls, etc.), and single leg or core (ab work, lower back work, lunges, etc.). In general, pick one exercise for each category to do 25-50 reps (number of sets for that will vary).
Why do you think your version is better for you than the prescribed template? It looks like you’re trying to hybridize the 531 program with a bodybuilding program, rather than just going all in and putting everything you have into a 531 program. As an example, your “bench day” is all push, while nearly all 531 templates will have 50-100 reps of a pulling assistance and 50-100 reps of a lower/core exercise.
As revchad points out, you’re falling into the rookie mistake of trying to take an established program and customizing it.
Are you including many of the movements you are for bodybuilding purposes? Like, are you worried that without tricep pushdowns your triceps will shrink (despite use in bench, press, dips, etc.) or something? Or are some of the lifts included for rehab or prehab purposes?
Is there a reason to not try doing Triumvirate for a cycle (or two, or three), see how it goes and your results, then modify as needed (either by simply switching some movements or adding if needed)?
Hello guys, I am into powerlifting and I am interested if the advice “don’t customize” is only for the core lifts is it ok, to do two assistance exercise heavy 3x5. Something like rack deadlift and hip thrusts on the deadlift day and front squat and box squat on squat day.
When I read the article in T- nation I thought that the thing you shouldn’t customize is the major core lifts their volume and percents form BMR. The reason I thought that is because author wrote down that there is a number of ways of doing the assistance work, and as I know diffrent lifter may have their diffrent weak points.I am not sure I get it right and that’s why I seek advice.My idea for routine is:
Deadlift ( as it is prescribed)
Hip thrus 3 x 5 or 4 reps
3)Rack deadlift 3 x 5 or 4 reps
Bench press day
Bench press ( as it is prescribed)
2)Incline bench press 3 x 5 or 4 reps
3)Narrow grip bench press 3 x 5 or 4 reps
1)Sqaut ( as it is prescribed)
2)Front squat 3 x 5 or 4 reps
3)Box squat 3 x 5 or 4 reps
Standing Shoulder Press day
1)Standing Shoulder Press ( as it is prescribed)
2)Pull ups with weight 3 x 5 or 4 reps
3)Dumbbell rows 3 x 5 or 4 reps
That was a very helpful clarification. The rough answer is that in Wendler’s programs, at least in the new 5/3/1 Forever (pp. 15-6), he specifies that the supplemental work generally programmed with the main lift can be done with an alternative. Rack Pulls, Incline Press, standard bench with different grips, front squat, and box squat are all on the lists of options, so you are fine in that regard. Note that Wendler now differentiates supplemental from assistance lifts. See his recent books for details, but basically the supplemental lifts are still big barbell work, while the assistance work tends to be lighter and using bodyweight or dumbbells, particularly accounting for three categories (push, pull, and single leg or core).
Important note: if you are using an alternative lift, you need to calculate its own training max ™. So, if you are doing 5x5 at 70% for front squats, that should be 70% of the front squat TM, not 70% of your back squat TM.
Regarding the substance of your program, I think it would be better to stick to just one each day (noting that you might change which alternative you use after a few cycles, as by using front squats for 3 cycles, then box squats for 3 cycles). Best would be to pick an exact program you want to do and just change the supplemental work to the alternative lift.