What I plan to do after my week off from lifting...

[crazyfacials]

Hello ladies and gents...

Yes this is another "how does my 5/3/1 plan look" sorry if it's been done to death but I'd really like to give 120kg raw bench a go by next year (I have not done flat bench in ages...but last week I managed to do 100kg on decline x 6! so hopefully that would translate to me being able to do at least one on the flat...will know tomorrow when I try it before cardio :pray: )

I will workout 3 times a week with the 4th workout carrying into the next week...hopefully this will give myself enough rest

btw I stole this from some dude @ bb.com and edited it up a bit

Squat Day

Romanian deadlifts (I kind of hate these but I also don't want to leave my hamstrings lagging behind my quads...was thinking of maybe legpresses with legs up high?) 4 sets of 10-20 reps

Leg Extensions - 4 sets of 10-30 reps

Leg Curls -4 sets of 10-15 reps

Weighted sit ups - 4 sets of 10 reps

Bench Press Day

DB Incline Press – 4 sets of 10-20 reps

Dips (weighted): 4 sets of 8-15 reps

Fly's: 4 sets of 12 reps

Triceps Pushdowns: 4 sets of 10-20 reps

Deadlift Day

Lat Pulls – 4 sets of 10-12 reps

DB Rows: 4 sets of 15 reps/arm

Weighted hyper extensions 4 sets of 10 reps

Hanging Leg Raises (lifting a dumbbell with feet) 4 sets of 15 reps

Military Press Day

seated DB Military Press: 4 sets of 10 reps

Upright Rows: 4 sets of 10 reps

Side Laterals: 4 sets of 10-15 reps

Barbell Curls: 4 sets of 10 reps

Monday will be doing a workout in the A.M. and then judo (cardio for the day) in the P.M.

Tuesday is just cardio (maybe AM and PM sessions....the AM session will be one of them circuit classes, as for PM I might just do a 30 minute HIIT session @ home on the treadmill)

Wednesday -- Workout in the PM (no cardio)

Thursday (Same as Tuesday)

Friday (Same as Monday)

Saturday - Judo

Sunday - Cardio (just 1 session)

my goal is to cut/lose bf, currently on 16 and want to get it as low as I can from here till Dec, then from there I will look at where I am at and re-evaluate , and also my other goal is to add to my bench (but doing on only 2100 cals will prove to be a challenge) for TT's inhouse benchpress comp

anyway.....what does everyone think of it?

[justhell]

Yes this is another "how does my 5/3/1 plan look" sorry if it's been done to death but I'd really like to give 120kg raw bench a go by next year (I have not done flat bench in ages...but last week I managed to do 100kg on decline x 6! so hopefully that would translate to me being able to do at least one on the flat...will know tomorrow when I try it before cardio :pray: )

if you want to increase flat bench press you should add that exersice in to benchpress day.

[Phedder]

seated DB Military Press: 4 sets of 10 reps

I know this isn't very constructive and I'm sorry, but I see it far too often and it's just one of those things that gets to me. You cannot do a seated military press. That would just be a shoulder press. The military press is done standing, with feet together, and got the name from the military using it as the measure of upper body strength.

I can't really comment too much on the program either as I have zero experience with, and not much more knowledge about 5/3/1. I will say that I think each day has good exercise selection to compliment the main lift, the only thing I'd change is swap lat pull downs for pull ups/chin ups. I'd also suggest staying in the lower/middle range of the reps range you've listed. You're trying to get stronger and cut, I believe lower reps works best for both of those. Lifting a weight that's heavy for you signals your body it needs to get stronger, and while on a calorie deficit it also convinces the body that your muscle is useful and worth keeping around.

[tinytraps]

I would just use one of the templates JW lays out in the ebook.

Boring but big would be good, or triumviate. Assistance exercise are just that, most important thing in 5/3/1 is to make progress on the main lifts.

[crazyfacials]

if you want to increase flat bench press you should add that exersice in to benchpress day.

It is there mate, however I didn't bother with the reps/sets I am doing as the others are just assistance

You cannot do a seated military press. That would just be a shoulder press.

Just for you Mr.Phedder I shall change the name I have written down to its correct one

I would just use one of the templates JW lays out in the ebook.

Boring but big would be good, or triumviate. Assistance exercise are just that, most important thing in 5/3/1 is to make progress on the main lifts.

Yeah perhaps you're right... I still have about a week to make a pretty spreadsheet, but that's something done during work hours