My 5/3/1 template is Squats Bench Pistols DB Bench Chinups (as its own exercise, not between sets) deadlifts bent over rows single stiff legged deadlifts DBRows Chinups (as its own exercise, not between sets) Squats Military Press Lunges DB Military Chinups (as its own exercise, not between sets) My question is, should the squats on day one, the one with bench be 5/3/1 or 5x3. I read an article that had you squatting twice or three times / week and he advised 5x3. I think this way might work better, as then I will have more energy for benching, and wont have two 95% squat days in a cycle. What do you think, and what kind of % do you think it should be? i was thinking 80%
Cheers guys, I was looking at the thread linked from the FAQ, thats where I got the idea, I just missed the numbers.
It's a little like the Texas Method approach to squatting. You can also sub out the stiff legged deadlifts on Wednesday for Front Squats if you want to squat 3x per week, still good assistance for your deadlift and some upper back work at the same time.
Over the past 2 years I've run 5/3/1 & I've experimented with the following variations: - 4 days / week - 3 days /week + squatting 3 days /week - 3 days / week, squatting & benching twice /week - I also did 4 months of TJM last year I might be program hopping too much, but I try to tweak things slightly & stick with the basic 5/3/1 program because I like it & I understand it. I really like the variations where I squat more than once a week.
You're not really program hopping as the progression and main lifts are the same, it's more your template that changes. And if you're making gains who cares?
