New Routine

[Life]

Going for a 5/3/1 based workout to alternate with my 5x5.

5/3/1 Deadlifts
3x20 Hyperextensions
3x20 Seated Calf
3x10 Pull Throughs
3x10 Good Mornings
3x24 Standing Calf
2x10 Sumo dead

5/3/1 Flat Bench
2x8-10 Incline DB (Alternating BB)
2x8-10 Dips (+70 BW)
2x8-10 Behind the head tricep extensions

5/3/1 Squats
2x8-10 Leg Curls
3x7/7/7 Donkey Calf
2x20 Lunges
2x10 Front Squats
3x15 Standing Calf Raise

5/3/1 Military Press
5x8-10 Chinups
5x5 Single Arm DB Row
3x8-10 BB Curls
3x8-10 Shoulder Press
2x8-10 Bent over row
2x8-10 Incline DB Curls


Granted this isn't ALL that different from my 5x5 in terms of setup. I was thinking about the following:

1) Adding a shoulder exercise to chest day
2) Doing overhead squats on chest day
3) Removing leg curls and doing leg press instead on leg day (I've about maxed the machine on leg curls)
4) Finishing the day with the 5/3/1 exercise and getting and fatiguing on it
5) Some days seem long (Dead day, shoulder day) but I know for a fact I can do them in under an hour

I don't know, something about this routine seems off to me maybe posting it will give me a chance to look at it and adjust it but I would like some input on it as well. I plan to keep it focused on the main four compounds but aside from that exercise choice isn't written in stone (i.e. please offer suggestions).

 

[T_man]

if you maxed the leg curls why not do them one leg at a time?

i'm not familiar with this 5/3/1 shenanigans so i cant really critique

 

[gtbmed]

Have you read the book?

 

[Life]

Yeah I have. He seems to suggest less accessory work.

 

[Life]

5/3/1 Deadlifts
3x12-14 Seated Calf
3x8-10 Pull Throughs
3x8 Good Mornings
2x12-14 Standing Calf
3x8 Sumo dead

5/3/1 Flat Bench
5x8 Incline DB (Alternating BB)
3x8-10 Dips (+70 BW)
3x8-10 Behind the head tricep extensions
4x8 - Kroc DB Rows

5/3/1 Squats
3x8-10 RDL's
3x7/7/7 Donkey Calf
3x8-10 Lunges Weighted
3x8-10 Front Squats
2x15 Standing Calf Raise

5/3/1 Military Press
5x8 Chinups
5x5 Single Arm DB Row
3x8-10 BB Curls
3x8-10 Shoulder Press
2x8-10 Bent over row
2x8-10 Incline DB Curls
5x8-10 Tris

 

[Gazhole]

Man, pick 1-2 accessory movements and run with it. No need for all that extra stuff. The point of the program is to focus on increasing the 4 main lifts. Doing all that extra stuff will seriously detract from your ability to do this, and if you work hard enough on your main set for that day's 5/3/1 exercise you really wont WANT to do much else.

An example of how i would do a 5/3/1 squat workout would be:

Squats - 3 Warmups, 3 Sets according to 5/3/1.
Box Squats - 5x10
Good Mornings - 4x10
Trap Bar Shrugs - 3x15

20 Sets max. Get in, get out. If it's been a tough workout and i've made some serious progress on the main Squat set, i might not even do anything after box squats.

A lot of the exercises you've included as accessory are also just duplicates. Why two types of curl in military day? Why so much calve work? Cut it back to the essentials. If you can't think of three really good unique reasons to do an exercise you shouldn't be doing it.

 

[Life]

A lot of the exercises you've included as accessory are also just duplicates. Why two types of curl in military day? Why so much calve work? Cut it back to the essentials. If you can't think of three really good unique reasons to do an exercise you shouldn't be doing it.

Yeah thats why I wanted input, I said it was too many already but wasn't sure what to drop. I have that much calf work because it takes that much to get them to grow. I was doing one day for months with no improvement. A month of twice a week and they're growing now.

 

[Life]

5/3/1 Deadlifts
3x8 Good Mornings
2x20 Croc Row
3x12 Pull Throughs
2x20 Seated Calf

5/3/1 Flat Bench
3x8 Incline DB (Alternating BB)
3x8 Dips (+70 BW)
3x8 Behind the head tricep extensions

5/3/1 Squats
3x8 Front Squats
3x8 Bar Lunges
3x8 RDL
2x20 Standing Calf Raise

5/3/1 Military Press
3x8 Weighted Chins
3x8 Hanging Lateral Raise
3x8 Shoulder Press
3x12 BB Curls