Log week 46
Monday 15th
IR BW+10/5x10 [99 lbs]
MP 35/3x5 (deload) [77 lbs]
Wednesday 17th
DL 80/5 [176 lbs]; 95/3 [209 lbs]; 107,5/3 [237 lbs]; drop 80/3x10
Hanging Leg Raises (HLR) BW/3x10
As I begun to blend the DUP scheme and the 5/3/1 principles, I ended up with a 5/3/1 system but with some minor and major differences. Here is my layout:
1mo SQ AMAP (5+) reps @76% of 1RM + 50 total MR/MS reps @70%; UR 3x5@50% MR/MS
1we MP 3x5@50% deload; IR 5x10@70%
1fr DL 1+@85% +5x10@70%; HLR 5x10@x%
2mo BP 5+@76% +5x10@70%; CH 5x10@70%
2we SQ 3+@81% +5x10@70%; UR 5x10@70%
2fr MP 1+@85% +5x10@70%; IR 5x10@70%
3mo DL 5+@76% +5x10@70%; HLR 5x10@x%
3we BP 3+@81% +5x10@70%; CH 5x10@70%
3fr SQ 1+@85% +5x10@70%; UR 5x10@70%
4mo MP +5@76% +5x10@70%; IR 5x10@70%
4we DL 3+@81% +5x10@70%; HLR 5x10@x%
4fr BP 1+@85% +5x10@70%; CH 5x10@70%
5mo SQ 3x5@50% deload; UR 5x10@70%
5we MP 3+@81% +5x10@70%; IR 3x5@50% deload
5fr DL 3x5@50% deload; HLR 3x5@x% deload; BP 3x5@50% deload; CH 3x5@50% deload
So, what is different from 5/3/1? The upper body and lower body work are each DUP in a 5-1-3-5-1-3-deload-deload pattern, and there is a delay in deloading for Military Presses (SQ 5-3-1-d; DL 1-5-3-d; BP 5-3-1-d; MP d-1-5-3). This is somewhat similar to Jim Wendler's 5/3/1 tweak for powerlifters (see
5/3/1 Reloaded).
As with the 5/3/1 Boring But Big assistance work, there is a high volume component in every workout (except during deload) that can be done in a MyoReps style, or if I add more weight, with MS. I have removed the negatives and isos for the time being. I have also added some new assistance work: Upright rows (UR) and Hanging Leg Raises (HLR) to get more symmetry and frequent loading. x stands for I don't know what percentage that is at this moment.
I think this might work better, especially when time is short.