531 3-day split. Combining 2 main movements?

[babyjay]

Ive done 3 cycles of triumvirate 4 day split so far and its going great. My work schedule has changed and i can only go 3 times to the gym. Instead spreading the 4 main lifts, i want to combine 2 main lifts. Heres one i was thinking of.



Monday-
Squat 531
squat 50%
reverse hypers
good mornings
chins

Wed
Bench 531
OHP 531
bench 50%
ohp 50%
laterals
chins

Fri
Deadlift 531
dead 50%
front squats
goodmornings
ghrs

So here i have the bench and Ohp together. Another question would be if i was Squatting and benching on the same day. Would you do squat 531, bench 531 then go back to squatting 50%, then bench 50%. Its just if i squat 531, then squat 50% i would be pretty tired to bench optimally. So it would look like

Squat 531
Bench 531
squat 50%
bench 50%
chins

Or would it even matter if i squat and do assistance together, then bench and assistance together?

 

[SunNovaGun]

Until recently I was doing a two day split. Press and deadlift one day, bench and squat the other.

I would do my work sets plus 50% assistance of the pressing exercise before doing the lower body main lift plus the 50% assistance. After completing those sets I would finish off whatever assistance was left for both main lifts.

It took about a couple of weeks to acclimatize to but after that I had no problem.

Just don't put bench and ohp on the same day, same goes for squat and deadlift. You're just not going to be able to give everything you need to on the second lift.

The other thing Jim Wendler has recommended is to just do one main lift per day, three days a week and just keep cycling through them. For example week 1 would be workouts a,b,c then week 2 would be workouts d,a,b and so on. With this programming he says you can skip the deload as you should have ample recovery between workouts.

 

[Tosa]

Personally, I'd do all the 5/3/1 work, then the BBB stuff. Assuming I didn't think getting a rack or bench would be an issue. But, for a three day split with 5/3/1, my preference would be

Day 1
Squat, 5/3/1
Bench up to 75% x 5, or 85% x 3
Assistance (Could be BBB squats)

Day 3
Deadlifts, 5/3/1
Press, 5/3/1
Assistance

Day 5
Squat, up to 75% x 5, or 85% x 3
Bench 5/3/1
Assistance (Could be BBB bench)

Or perhaps the same thing, but swapping bench and press, if you wanted to focus more on overhead work.

 

[hatchoo]

Personally, I'd do all the 5/3/1 work, then the BBB stuff. Assuming I didn't think getting a rack or bench would be an issue. But, for a three day split with 5/3/1, my preference would be

Day 1
Squat, 5/3/1
Bench up to 75% x 5, or 85% x 3
Assistance (Could be BBB squats)

Day 3
Deadlifts, 5/3/1
Press, 5/3/1
Assistance

Day 5
Squat, up to 75% x 5, or 85% x 3
Bench 5/3/1
Assistance (Could be BBB bench)

Or perhaps the same thing, but swapping bench and press, if you wanted to focus more on overhead work.

I'd go with what Tosa said because bench and ohp would be hard to do in the same day. In my experience, squat and bench also respond better with more volume/frequency so doing them twice a week (531 day and a medium intensity day) would be good.

 

[RedNeckJiuJitsu]

I do a 531 2 day split, and if I were to add a 3rd day in, it would probably be a volume/cardio day, or an oly day.

 

[PRHandGrenade]

I wouldn't do the Heavy Bench and Heavy OHP days together. You will be using a lot of the same muscles and if you main goal is strength you will be taking away from one of the lifts.. I would add one of them to the Squat day that way neither of the 4 main lifts will be taking away from each other..

 

[KnightTemplar]

I wouldn't do the Heavy Bench and Heavy OHP days together. You will be using a lot of the same muscles and if you main goal is strength you will be taking away from one of the lifts.. I would add one of them to the Squat day that way neither of the 4 main lifts will be taking away from each other..

This. I'd put SOHP with Squat or Deadlift.