Turbolag
TID's Official Donut Tester
- Oct 14, 2012
- 7,400
- 1,255
I'm in the process of reading Beyond 5/3/1 right now. I'm about 3/4 through the book and there are a couple set ups that look like they would be great for strength.
Before I get into the programs I want to layout the training days for the week and what is trained on what day.
My current setup is like this, and this is what I'm thinking I want to use for the new program also:
Monday - Over head press, shoulders, abs
Wednesday - Dead lift, legs, abs, lower back
Friday - Bench press, triceps, biceps, back
BUT, I also thought about possibly these days:
Monday - bench
Wednesday - ohp
Friday - dead lift
The only thing with this is I was thinking I wouldn't have much time to recover for ohp, BUT I would have more time to recover for bench.
If I keep everything the same, I want to keep the days like they are, and the compound lifts on the same days, BUT I want to change a couple things.
1. I was thinking I should train triceps on Monday instead of Friday. I thought of this because I'm benching on Friday and my triceps would only have two days to recover, and I might not be as strong on OHP. So I thought if I train triceps on Monday after ohp, I'll have 4 whole days for everything to recover for the next bench session. What do you girls and guys think?
So here are my program options:
1. 5/3/1 Strength Phase. This has the weeks changed to 3/5/1. On 3s week and 1s week you do a heavy single at the end
2. Another one I like has you doing the basic 5/3/1 program but adds pauses at the end.
3. Then Beyond 5/3/1. You get to use joker sets on this one. This one is really complicated.
So that's everything. I'm thinking the 5/3/1 strength phase is gonna give the best strength results, but I'd like to use joker sets and I'm not sure if you can add them into the strength phase setup or not.
Before I get into the programs I want to layout the training days for the week and what is trained on what day.
My current setup is like this, and this is what I'm thinking I want to use for the new program also:
Monday - Over head press, shoulders, abs
Wednesday - Dead lift, legs, abs, lower back
Friday - Bench press, triceps, biceps, back
BUT, I also thought about possibly these days:
Monday - bench
Wednesday - ohp
Friday - dead lift
The only thing with this is I was thinking I wouldn't have much time to recover for ohp, BUT I would have more time to recover for bench.
If I keep everything the same, I want to keep the days like they are, and the compound lifts on the same days, BUT I want to change a couple things.
1. I was thinking I should train triceps on Monday instead of Friday. I thought of this because I'm benching on Friday and my triceps would only have two days to recover, and I might not be as strong on OHP. So I thought if I train triceps on Monday after ohp, I'll have 4 whole days for everything to recover for the next bench session. What do you girls and guys think?
So here are my program options:
1. 5/3/1 Strength Phase. This has the weeks changed to 3/5/1. On 3s week and 1s week you do a heavy single at the end
2. Another one I like has you doing the basic 5/3/1 program but adds pauses at the end.
3. Then Beyond 5/3/1. You get to use joker sets on this one. This one is really complicated.
So that's everything. I'm thinking the 5/3/1 strength phase is gonna give the best strength results, but I'd like to use joker sets and I'm not sure if you can add them into the strength phase setup or not.