3 Days A Week Training

I started a new 3 days a week training program a couple of days ago called 5/3/1.

I decided to try a new program after having done DC training for nearly 2 years, as I felt the need for a change and to get back to basics. I picked up the 5/3/1 e-book for around 30 bucks from elitefts.

Photo courtesy of jason.lengstorf

I also came across this useful 5/3/1 calculator to help setup your lifts by applying the recommended formulas.

The book is written by power lifter / strength and conditioning coach Jim Wendler.

So far, I'm really liking this program... which is one of many outlined in his e-book.

I chose to use the template "The Triumvirate" from the "Variation X - 5/3/1 Method".

It concentrates on the big four lifts...

• Military press
  
  
• Deadlift
  
  
• Bench press
  
  
• Squat

It also includes some accessory lifts which are done after each one of the big fours. Each big four exercise is done on it's own day, which I'm doing on a 3 days a week training schedule (Workout, Off, Workout, Off, Workout, Off, Off...).

Last Tuesday I did Squats with accessory work, yesterday (Thurs.) I did Military press with accessory exercises, tomorrow I'll do Deadlift + acc... then I'll bench press + acc. a couple of days later, then repeat.

His e-book outlines the different types of accessory lifts he recommends to do, but what I really like is the fact the you are not nailed down to a specific accessory lifts each workout. You can choose which accessory lifts you feel like doing that day.

There is so much variety that it keeps things fresh and interesting, and I'm a big believer in enjoying the exercises you do to make your workouts more effective.

The three-days-a-week-training program can be used by beginners to advanced lifters and is effectively setup to continuously increase your lifts over time, using small increments. I find this is a great way to get stronger (and bigger) as it introduces small changes to your body each time you train.

Your body can adapt easier with small increases in weight and you therefore having a greater chance of succeeding in your weight lifting workouts and bodybuilding or power lifting goals.

So here's my last couple of 5/3/1 workouts:


5/3/1 - "The Triumvirate"


Week 1 - Day 1 - Squat Day

Squats

185lbs x 5 reps
210lbs x 5 reps
240lbs x 7reps (+2 reps)

On this day the goal is to squat 3 sets of 5 reps, using a weight lifting formula that is based on your estimated 1 rep max (see above for link to calculator).

On the last set, the goal is to get your 5 reps... but if you can do more than 5, then you should. I did 2 extra reps.

Accessory Lifts:

Leg Extensions
130lbs x 14 reps
160lbs x 12 reps
175lbs x 7 reps


BB Curl
70lbs x 12 reps
80lbs x 10 reps
90lbs x 10 reps

Now here I added in barbell curls, but Jim's program didn't mention anything about bicep work for the Triumvirate template. I did see that biceps were included in the Bodybuilding template that comes with the 5/3/1 e-book however. So to fill my need for some specific bicep work, I decided to add BB curls once a week to the 5/3/1 template, which strays from the e-book.


Hanging Leg Raises
30 reps
20 reps
20 reps

This workout took me about 40 mins, with plenty of time for resting.


Next workout day...

Week 1 - Day 2 - Military Press Day

Standing Barbell Press

90lbs x 5 reps
105lbs x 5 reps
115lbs x 10reps (+5 reps)

Accessory Lifts:

Dips
Bodyweight (BW) x 20 reps
BW x 16 reps
BW x 12 reps
BW x 10 reps

Smith Machine Shrugs
135lbs x 25 reps
185lbs x 15 reps
225lbs x 10 reps

This workout took about 40 mins and I added in 20 mins cardio on the treadmill afterward.

As I said, I'm really enjoying the 5/3/1 3 days a week training program and would recommend it for those looking to increase their big lifts for strength and size.