What do you guys think of my 5/3/1 schedule?

Discussion in 'Fitness & Nutrition' started by minus, Jan 12, 2010.

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  1. minus

    minus Damn you, Damn the Broccoli, and Damn the Wright B

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    I only have 4 days a week I am at home to train at my gym.

    Sunday Bench
    Monday Deadlift
    Tuesday Military Press
    Wed/Thursday Squat

    I figure there is enough rest for muscle groups. The rest of the week I am usually at my girls and its really not worth it for me to get a commercial. Membership for 2 or 4 days a month.
     
  2. mandrew

    mandrew New Member

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    I'm thinking of doing all four days in a row this week. I think it will suck ass and I'd hate to do it every week.
     
  3. Thomas Crenshaw

    Thomas Crenshaw New Member

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    if i could i would spread it out a little more. but if you can't what can you do, just lift.
     
  4. minus

    minus Damn you, Damn the Broccoli, and Damn the Wright B

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    Occasionally I will be able to move my Sunday to a Saturday for a little more rest. I think I just will have to supplement,eat and sleep 100%.
     
  5. MaineSucks

    MaineSucks OT Supporter

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    Do not do all 4 days in a row. Its not enough rest. I've done it before because of a short week or work or something and I feel like shit.

    An efficient 5/3/1 session should take an hour or less... get your priorities straight and make time to do it right
     
  6. minus

    minus Damn you, Damn the Broccoli, and Damn the Wright B

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    The problem is when i am out of town I don't have access to a gym.
     
  7. MaineSucks

    MaineSucks OT Supporter

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    Welp... dont know what to tell ya. Even Jim said doing the 5/3/1 4 days in a row sucks. 24hrs isn't enough rest time.
     
  8. knight42

    knight42 OT Supporter

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    this.

    If you are working out with the proper intensity it is too much you need time to recover. I would suggest doing a 3 day split something like this if you have no choice.

    Sunday- SOHP (5)
    Monday- Dead (5)
    Tues- off
    Wed- Bench (5)
    Thursday - Saturday- get your cardio done outside/ do bw exercises or some sort of agility work/take it off

    Sunday- Squat (5)
    Monday- SOHP (3)
    Tues- Off
    Wed- Dead (3)
    Thursday - Sat -cardio/ whatever

    Sunday- Bench (3)
    Monday-Squat (3)
    Tuesday- off
    Wed- SOHP (1)
    Thurs- Sat - cardio/off

    Sunday - Dead (1)
    Mon- Bench (1)
    Tues -off
    Wed- Squat (1)
    thurs - sat cardio/off

    Sunday - SOHP deload
    Monday- Dead AND squat deload
    Tues- off
    Wed- Bench deload
    Thurs - sat - cario/off

    repeat
     
  9. knight42

    knight42 OT Supporter

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    who knows your body may respond better to 3 days a week anyway... just make sure to keep your cardio/sprints/agility days intense and record everything just like you would for your main lift days.
     
  10. Blade

    Blade Time to swolercize

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    I do better, recovery wise, on 3 days a week. But I normally try to keep a 4 day a week schedule. I'm in and out in under an hour too.
     
  11. minus

    minus Damn you, Damn the Broccoli, and Damn the Wright B

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    3 Days a week would be a deload every 5 th week?
     
  12. Blade

    Blade Time to swolercize

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    yes, if any is needed
     
  13. minus

    minus Damn you, Damn the Broccoli, and Damn the Wright B

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    Looks like I'll take today off and lay out my stuff. I was excited to to S.O.H.P Blade do you have aim or gtalk? I'd like to run some stuff by you.
     
  14. Blade

    Blade Time to swolercize

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    same email I sent the template with on Gtalk
     
  15. minus

    minus Damn you, Damn the Broccoli, and Damn the Wright B

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    Added ya Idk if you are online.
     
  16. minus

    minus Damn you, Damn the Broccoli, and Damn the Wright B

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    I put together a 5 week spreadsheet based on 3 days a week if anyone is interested.
     
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