tom.642 wrote:What, something like 531? The reason I've never really tried set routines is that I've always liked having a bit of freedom in my training. The thought has crossed my mind to try one of them out though.
Yeah pretty much, I went with 5/3/1 as I think it allows a lot more freedom than other plans and the ideology behind matches up pretty well with the BtGB programming that I roughly use, that you want to be measuring progress over a much longer time than a few weeks/cycles.
If you go 5/3/1 and then think of the qualities you want to work on after the big lift, rather than what lifts you want to work on you have a massive amount of freedom, for example a deadlift session might look like
-Explosive str 'warm up' - power cleans, power snatches, DB snatches, jumping etc..
-Unilateral movement - lunges, RLESS, pistol, shrimp squat etc..
- Hamstring movement - GHR, Stiff leg dead, leg curls...
- Core movement - HLR, Rollout, dragon flag, fitball pikes...
- Finisher - farmers walks, 100MB slams, hill sprints....
Reps for your last 4 movements can be whatever you like. That is a pretty 'full' session and I wouldn't go that much volume myself, but it is completely up to you. Same thing can be done for an upper body session
- Explosive OR skill based warm up - plyo push ups, MB shot puts, snatches, Muscle up practice, some kind of rolling (HS rolls, backward rolls etc...)
- 5/3/1 bench press - A rowing movement between each set - lower rep sets
- Overhead press(put dips in here too) - Mil press, HeSPU, DB press, bottoms up KB press
- Overhead pull - pull ups, ring pull up progression, lat pull down etc..
- Back lever work - maybe just run a SSC for this (I'd also recommend L sit)
- Finisher - something upperbody related.
The WS4SB3 is another program with a lot of freedom in it that you might like, you can just focus on the regular big lift rather than some variation of it like DeFranco does.