Wendler 5/3/1 Only 2 Days a Week?

JenMc14

I'm almost finished running the Strong Curves Beginner's Program. I currently workout every weekday morning before work. I will admit that I do not consistently get in weekend workouts, so I don't want to rely on them.

I would like to run more, and get back to running/training for races regularly. I'd like to be committed to 3 runs a week. Since that leaves me 2 days I know I will workout, and not wanting to double up on cardio and lifting, I'm considering running Wendler 5/3/1, modified to be only 2 days in stead of continuing on to the SC Advanced Program just now. (I have run Wendler, although did deadlifts as accessory work, not a big lift) in the past. Here's what I'm thinking. (Also, something to note, I work out at home while my kids are (usually) still asleep. I have a bench, a small adjustable rack, oly bar, smaller bar, plates and dumbbells.)

M/W/F Run
T: Squats and Bench 5/3/1,
Accessory work:
Flys and barbell hip thrusts, 10x3 as a superset
Split Squats or lunges and Bench dips (with a plate in my lap) or tricep kickbacks, 10x3 as a superset
Something core related

Th: OHP and Deadlifts
Accessory work:
Good mornings and hammer curls(?) 10x3, superset
Bent over rows and shrugs(?) 10x3, superset
Something core related

Ideas for accessory work on this day greatly appreciated as well. My "something core related" will likely be a 5-10 minute workout from fitnessblender.com.

I'd appreciate any comments, thoughts, opinions, etc.

Sarauk2sf

How long have you been lifting for?

What are your goals?

chrisdavey

same Q but on the surface that looks pretty good to me. I'd include chin-ups on DL day or negatives if you can't do them.

JenMc14

I've been lifting for almost two years, with a 12 week break and an 8 week break (lighter, more circuit like weights and reps), the 8 week break being about 9-10 weeks ago.

Right now, I am atttempting to cut (my eating habits are spotty at best rest now, but that's a whole other story). I want to retain LBM while lowering bodyfat. Strength gains would be awesome, but not a top priority right now. I want to lower my 5k time and add distance without feeling like I'm dying.

I'm probably 28% bf or so, I'm 36, 5'4.5", lately fluctuating between 130-135 pounds. I'd like to lower my bf to around 20%, then, sometime this summer, if I've hit my goal, switch to focusing on strength and muscle gain and possibly compete in a powerlifting meet around this time next year. But that is way down the road. Obviously, my training would be revisited at that point.

Anything else to sub for chin-ups? I don't have a pull up bar at the moment, and I can't leave the house to work out because someone has to be home with the sleeping kids.

Sarauk2sf

You mention that you have a small adjustable rack. Does it have safety bars?

JenMc14

You mention that you have a small adjustable rack. Does it have safety bars?

Not really. It's not this exact one, but it's similar: http://www.amazon.com/Squat-Rack-H-D-Adjustable-Racks/dp/B004GFK1YU. And no, I do not have a spot. I workout by myself, no other adults home at the time. So that does make max lifts of any sort fairly impossible. I try to lift as heavy as I can safely, but I do go conservative on bench.

chrisdavey

That definitely makes it more difficult as a beginner but you really shouldn't be going to absolute muscular failure anyway. Technique issues causing missed lifts as a beginner is going to be an issue though. There is no reason why you couldn't front squat instead of back squat and floor press instead of bench press though. Both much easier for if you do miss a lift. Front squat will be a fair bit less weight (more quad dominant and less hamstring/glutes and also more core work) and floor press for most people will be more tricep dominant but if you touch high it can be more pec activation compared a large arch powerlifting style bench.

Sarauk2sf

I actually do not think 5/3/1 a good option, based on your goals and available equipment. I would suggest doing something like AllPro 2 x a week.

http://forum.bodybuilding.com/showthread.php?t=4195843

I would swap out barbell bench for DB bench and, as Chris suggested, do front squats instead of back.

jacksonpt

A few things jump out at me... and let me preface this by saying my advice is someone based on my experience with 5/3/1 and my belief that Wendler has forgotten more about lifting than I'll ever know, so I follow his advice, especially as it relates to the core principles of his program.

1) You're talking about 2 core lifts, 4 accessory lifts, and core work each session. That's a lot. Wendler says that you can do whatever you want for accessory lifts as long as they don't take away from the core lift, and he often talks about less being better, going so far as to suggest a routine that includes only 3 lifts per session - 1 core lift and 2 accessory lifts. If you can give 100% effort to 6 big lifts, then great. I know I couldn't, but that's me.

2) I can often run on days that I lift (though not usually on squat day). So depending on your schedule, perhaps you could run after bench or OHP?

3) I think 5/3/1, because of the relatively low volume, is a great program when cutting/on a deficit, vs something like madcow or stronglifts, and it works great (in my experience) with cardio work on off days.

.

JenMc14

Thanks! I actually did the All Pro routine back two years ago when I first started.

Sarauk2sf

The thing I am not liking about 5/3/1 is mainly the fact that with your set up it will be hard to get the benefit (or as much benefit) from the lower rep weeks. I think that a more 'standard' 5 x 5 or 3 x 8 full body 2 x a week would be better.

JenMc14

I definitely see your point. Last year when I was training for my first 5k I was running a 5x5 program, and running 3 days a week and squatting 3 days a week was killing me, which is why I was drawn to Wendler. But, maybe two times a week wouldn't be so bad, maybe I could squat one day and do hip thrust the other, doing bench, OHP, rows and deadlifts twice a week. I like the idea of 5x5, I think, or even. Going a bit higher rep and doing 8x3. Thanks again for all your thoughts.

Sarauk2sf

Rather than deadlifting 2 x a week - I would do some single leg work, such as bulgarian split squats and also some other posterior chain work on the second day..like light good mornings or light single leg RDLs. I am not a fan of heavy deads 2 x a week.

JenMc14

You have been incredibly helpful. Seriously, I appreciate it, and I know I'll be back when I shift my focus from running back to lifting! I've got another week or two left of SC, so I know I'll post here again soon once I come up with a plan as week. Thanks again.

Sarauk2sf

You are very welcome.

Locking the thread so was can track active ones easier. Please feel free to PM either myself or SideSteel if you have further questions (or you can start a new thread if you want). If you want us to unlock this one, include a link to the thread.