5/3/1

Has any body tried this workout?if so how did it work?did your strength move up on the 4 lifts? http://www.muscleandstrength.com/workouts/hardcore-look-at-jim...

Also Im in need of some protein any recomendations? iv been using optimum nutritions whey for last couple of months dosnt last long and kind of pricy for my pocket

531- Very solid program, basic, get stuck in.

Protein- Something from MyProtein, I'd recommend a whey/casein mix.

Have you tried it? it looks well layed out i wonder could speed work on bench, squat and deadlift be incorporated in to it?

bobybuilding warehouse whey protein looks good?

Yes, I did it for around 10 months, as I say, solid program. If I were you i'd just stick to a simple template for a while (Boring But Big was my favourite), add in speed, bands, chains, box jumps etc etc later.

BBW protein will be decent no doubt.

dare you to type in bbw on google images

How did you find it?did it increase your strength by much?
I think im gonna try it and see how i get on

Haha what ever youl in 2

oh that is f**ked up!

Hahaha!

Did you find the squat volume a bit low? Once a week doesn't sound enough imo, but obviously Wendler's opinion is worth more than mine.

Awesome program, dont edit ANYTHING.

theres alot of diffrent ways to do assistant exercises to go with whatever you like.

suggest you buy the book, its worth every penny. and a really really solid program.

Wendler has done several tweaks. Think he's recently said he's doing something like:

Day 1
Squat 5/3/1
Bench 5/3/1

Day 2
Squat - 3x5-10 (deload percentages)
Deadlift 5/3/1
OHP 5/3/1

Reckon it would be quite possible to do the 4 day split but add additional squat like that, with the deload percentages, on one of the upper body days. Other than that, I'd not tweak it a lot either. Initially anyway, now I use it in not dissimilar way to what he now seems to be doing.

edit - I'm pretty certain he's talked about a twice a week split, but found a 3x a week that has squats 3x:

Monday
• Squat – 3 sets of 5-10 reps (using deload percentages)
• Deadlift – 5/3/1 sets and reps
• DB Bench – 3 sets of 8-20 reps

Wednesday
• Squat – 3 sets of 5-10 reps (using deload percentages)
• Bench Press – 5/3/1 sets and reps
• DB Row – 3 sets or do Kroc Rows

Friday
• Squat – 5/3/1 sets and reps
• Press – 5/3/1 sets and reps (or do another pressing assistance exercise in its place)
• Chins or T-Bar Rows – 3-5 sets of whatever reps you want, usually 5-30 reps.

http://www.t-nation.com/strength-training-topics/1316

I've been doing 5/3/1 for nearly 2 years and love it, there was a with break of about 4 months in the middle when I started program hopping as most beginners do, and I was also playing rugby for 9 months of it so that kept my progress back a fair bit with injuries etc. I've always wanted to do a bit more squatting in it but wanted to stick to the program as it's set out, and since I've always been making steady progress I didn't want to mess with that. Then recently when reading the article I've linked below by Wendler I saw he said that if you have a safety squat bar you could use it as an assistance lift using the 531 rep scheme on deadlift day, do I've just started doing it this week and have to say I really enjoyed it. He's just about to release a revised version of 531, and a part of the additions is the use of big lifts for assistance work.

http://www.t-nation.com/free_online_article/most_recent/blood_...

I've found it very slow moving.

What do people think of this?...
Monday Squats
-Work up to a max on a paralell box
-speed deadlifts 5 sets of 2 at 50%
-Leg press 4 sets of 12
-good mornings 4 sets of 15
-Stiff leg deadlift 4 sets of 10
Tuesday Bench + triceps
-work up to a max using 3 board
-Incline bench 4 sets of 8
-Flat dumbell 4 sets of 8
-close grip bench 4 sets of 8-10
-Skull crushers 3 sets of 12
-tricep push downs using v handle 4 sets of 12
wednesday- rest

Thursday Back
-Deadlifts work up 2 a max from pins in a rack
-box squats 8 sets of 2 at 50%
-one arm rows 4 sets of 15-20
-lat pull down 3 sets of 12

friday shoulders + biceps
-strict press 4 sets of 6
-speed bench 6 sets of 3 using 3 diff grips
-log push press 4 sets of 6
-rear delt raises 3 sets of 10
-wide grip pull ups 5 setd to fail
-dumbell curls 4 sets of 10
-barbell curls 4 sets of 10
-hammer curls 3 sets of 8

any advice would be appreciated also im gona change the main excercise evry 2 weeks so for bench its gna be 3 board, 2 board, close grip, wide grip , high reps
squats is gna be parallel squats , high squats , low squats
deadlift is rack pulls, standing on a plate pulls, pulling from knee hight

sorry this is so long