squatting twice a week on 5/3/1

Discussion in 'Strength & Conditioning Discussion' started by bowlie, Jan 8, 2013.

  1. bowlie

    bowlie Purple Belt

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    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%
     
  2. TheeFaulted

    TheeFaulted Inzer Belt

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    From Wendler himself
     
  3. DrBdan

    DrBdan Something clever

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    Also in the FAQ, FYI.
     
  4. patbarryizcool

    patbarryizcool White Belt

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    you will have legs like pat barry in no time
     
  5. MilkManUK

    MilkManUK Brown Belt

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    We should all want to have legs like Pat Barry. Because patbarryizcool.
     
  6. bowlie

    bowlie Purple Belt

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    Cheers guys, I was looking at the thread linked from the FAQ, thats where I got the idea, I just missed the numbers.
     
  7. Obscure Terror

    Obscure Terror ................................. Platinum Member

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    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.
     
  8. calvus

    calvus Getting Crunk

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    I've been running this for a while - really like it.
     
  9. bowlie

    bowlie Purple Belt

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    texas method?
     
  10. calvus

    calvus Getting Crunk

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    nope. I've been running the 5/3/1 variation that was linked to where you squat twice a week.
     
  11. Obscure Terror

    Obscure Terror ................................. Platinum Member

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    Have you ever run the full body template Calvus?
     
  12. calvus

    calvus Getting Crunk

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    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.
     
  13. Obscure Terror

    Obscure Terror ................................. Platinum Member

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    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?
     
  14. shouldercharge

    shouldercharge Dave Camarillo idoliser

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    Could you outline how you programmed this?
     

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