Post by BenchPolkov on Jun 16, 2013 22:05:08 GMT 10
I typed this up for someone else and I thought I might share it here as well. This was the variation of 5/3/1 that I developed over time and used up until my conversion to Sheiko. It served me quite well. Probably would work as a good intermediate to advanced routine.
Bench Polkov 3/5/1 (5/3/1)
Bench Polkov 3/5/1 (5/3/1)
- Use 3/5/1 split.
- In the first and 3rd week work up to the working weight as set out by the original program then continue working up using small increments to a circa-max triple (week 1) or single (Week 3) (effectively an ME day). Do not max out though, always have one rep left in the tank. I also played around with an ME day in week 2 as well but this was towards the end of my time with 5/3/1 and I didn't run it for long enough to give it a good review but I think it would work well.
- Afterwards drop the weight back to the prescribed working weight and perform and AMRAP set as per 5/3/1.
- Bench and squat twice per week, on the the main-lift day followed by a Big But Boring set and on the corresponding upper or lower day after performing your main lift and accesory work (choose a set/rep range and lifting variation to suit your needs, I used to perform a CGBP set of 5x10 or 5x5 after mil press and then squat 3x10 or 5x10 after deadlifts).
- Don't perform AMRAP deadlift sets, these suck dick. Following deads you should do 5x5 with conventional or deficit or 5x10 with SLDL or RDL. Another option is to perform the Mag/Ort cycle which fits in nicely with the program.
- I never did true deloads, I would usually just repeat the 2nd week, if you are a beginner then full deloads are pretty useless but you should at least reduce the workload so you would not perform ME sets here. Intermediate/advanced lifters should do what they feel they need, either full deload numbers or repeat week 2, but no ME sets either!!!
- Follow Wendlers recommendations for other assistance work. Do cuntloads of upper back work, do it every day.
- Grow a beard and listen to death metal. These last two things will add 10kg to all of your maxes instantly.
