squatting twice a week on 5/3/1

[bowlie]

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%

 

[TheeFaulted]

From Wendler himself

Monday

Squat – 5/3/1 sets/reps
Bench – 55%x5, 65

 

[DrBdan]

Also in the FAQ, FYI.

 

[patbarryizcool]

you will have legs like pat barry in no time

 

[MilkManUK]

you will have legs like pat barry in no time

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

 

[bowlie]

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

 

[Obscure Terror]

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.

 

[calvus]

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

 

[bowlie]

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

texas method?

 

[calvus]

texas method?

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

 

[Obscure Terror]

Have you ever run the full body template Calvus?

 

[calvus]

Have you ever run the full body template Calvus?

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.

 

[Obscure Terror]

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?

 

[shouldercharge]

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.

Could you outline how you programmed this?