I started this program back in january after around a month lay off, the 3 previous before the layoff I was using a volume based bodybuilding routine written for me by John Pinder owner of ironaddicts.com
The routine worked very well and added size to me after a few months of dieting and leaning out I quickly went from 172.5lbs (around 8-9% bodyfat) to 187.5lbs im currently now around the 206 mark and a bit fatter.
The idea of the current routine was to get back to around my best 5rms (which I have now done) the routine started off as 3 days with a squat/bench/dead day with progression just by adding weight to the bar.
A few weeks ago an additional upper day was put in (still trying to train 3 days a week) to distance the heavy squat and deadlift days but after the couple of bad squat days I have had and the fact that I have been hovering around the 150-155k mark now for around 3 months even after a couple of small back downs and ramp ups I feel the big exercises need more regulation for progression especially as lately I have been feeling very fatigued and tired.
I have recently re read the original 5/3/1 manual I used 5/3/1 back in 2009 for a few months and it worked quite well I remember being pleasently suprised with my squat and deadlift when I tested them for 1rms, I stopped the 5/3/1 because I went to be trained by Wesley Silveria founder of ironaddicts.com
After rereading the original 5/3/1 manual I purchased the new beyond 5/3/1 this brilliant new book offers countless possible variations of the original 5/3/1 program while keeping to the original principles.
So now the Squat bench deadlift and high incline presses will be done 5/3/1 I wont be using overhead presses because I now only have the room to do them in my rack and sometimes I hit the top of the rack because of my long arms which also makes overhead pressing a bastard for me, high inclines also feel more natural so they are a better option for me.
Heres what the program will look like
Monday / Bench 5/3/1, pause benches, db front side raises, smith cgbp, row, reverse cable curl
Tuesday / Squat 5/3/1, pause squats, leg curl, DC calf raises, abs
Thursday / High incline 5/3/1,back off set, db bench, rev grip bench press, chin, cable curl
Friday / Deadlift 5/3/1, legpress, hyper extension, abs
Will start light which is a big part of the 5/3/1 philosophy asssistance exercises will be done with 1 minute rests for isolation exercises and 2 minute rests for compound exercises (to keep the weight light) and short of failure they will be switched as nessecary, will start tommorow.
