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JCarter123 | 5/3/1 program - main lift variations | 22-09-2013 @ 12:07 | |
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255567.5 kgs @ 82kgs UnEq | Post Edited: 22.09.2013 @ 12:35 PM by JCarter123 Does anyone have any opinions whether for 5/3/1 you should stick with using regular deadlift/back squat as your main lifts or if there's merit to doing e.g. one cycle deadlifts, next cycle SLDL, next cycle 15inch deadlift and repeat (or for squats, e.g. one cycle back squat, next cycle front squat, next cycle box squats and repeat)?Currently I have been mixing it up but considering just going to deadlift/back squat for main lifts and keeping the rest as assistance. Need some help here guys as can't find much info on this on the internet (which surprised me as thought it would be hot topic about 5/3/1). | ||
shortandmighty | ... | 22-09-2013 @ 12:13 | |
Aiming for a 250 squat by the end of 2012 Member 1989, 3168 posts SQ 240, BP 140, DL 270650.0 kgs @ 90kgs UnEq | I was running 5/3/1 on squats and deadlifts and had decent results sticking to using it just on normal deadlifts and back squats and then using variations as assistance exercises using something like 3x3 or 5x3 and then varying by adding in a week of working up to a heavy single on some of the assistance work e.g front squats and SLDL. | ||
Jabba | ... | 22-09-2013 @ 12:26 | |
and the winning number is... 88! Member 647, 2048 posts SQ 222.5, BP 152.5, DL 242.5617.5 kgs @ 136kgs UnEq | I used 5/3/1 and really liked it. Using the BBB (5x10's) protocol after the main work sets really helped me improve my repping ability and fitness. | ||
IrishMarc | ... | 22-09-2013 @ 12:31 | |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | Good programme | ||
jimmyf | ... | 22-09-2013 @ 12:55 | |
Member 4098, 532 posts SQ 235, BP 150, DL 260645.0 kgs @ 93kgs UnEq | yeh keep em as straight squats and from floor deadlift's, as u get to sticking points add in block pulls or deficits maybe as assistance to build some strength where you lack it? That's what I do. | ||
JCarter123 | ... | 22-09-2013 @ 13:04 | |
Member 3757, 1746 posts SQ 202.5, BP 110, DL 255567.5 kgs @ 82kgs UnEq | Thanks fellas. Think I'll stick to the main lifts. Just found Wendler himself says you shouldn't replace back squats with front squats. Looking forward to making some real progression on this program | ||
Jabba | ... | 22-09-2013 @ 13:45 | |
and the winning number is... 88! Member 647, 2048 posts SQ 222.5, BP 152.5, DL 242.5617.5 kgs @ 136kgs UnEq | He does say that you can do almost any accessory exercise after the main lift so fronties would be fine after your back squats. I don't know if you have the program but basically after you've done the main lift you either choose to do 5 sets of 10 using the same lift or you choose 3 relevant accessory exercises. | ||