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5/3/1 - PHD-415869

SnackIt private msg quote post Address this user
About to try out phd-4, but i need to read the ebook first, does the 2nd edition ebook of 5/3/1 cover everything i need to know? also in PHD-4 you pretty much overlap muscle groups every workout because of its setup, i really like the setup, but will it have any negative effect doing it the way he puts it up:

Monday - Power Day - Incline Bench and Deadlift 5/3/1.
Tuesday - Power Day - Squat and Military Press 5/3/1.
Wednesday - Abs and HIIT cardio.
Thursday - Hyper Day - Chest and Arms.
Friday - Hyper Day - Back and Shoulders.
Saturday - Hyper Day - Legs.
Sunday - Off/cardio.
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NorIda private msg quote post Address this user
Ph4d is a solid routine. Nothing negative about it.
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SnackIt private msg quote post Address this user
Quote:
Originally Posted by NorIda
Ph4d is a solid routine. Nothing negative about it.


Good to hear, so having deadlift and bench the day before squat and OHP would not hinder progress or recovery?
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swollenscott private msg quote post Address this user
Question: given the old debate of the deadlift upper body vs lower body, and I'm coming from the Layne Norton thinking as more a lower, would one be able to sub the deadlift for the military press on power days and maybe even change the incline bench to flat bench.

Eg:
Monday - Power Day - Flat Bench and Militarry Press 5/3/1.
Tuesday - Power Day - Squat and Deadlift 5/3/1.
Wednesday - Abs and HIIT cardio.
Thursday - Hyper Day - Chest and Arms.
Friday - Hyper Day - Back and Shoulders.
Saturday - Hyper Day - Legs.
Sunday - Off/cardio.

Given more pushing I might even add an extra lot of rowing to Mondays upper power day
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SnackIt private msg quote post Address this user
Bump, also interessed in the questions above
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GrizzlyBerg private msg quote post Address this user
Quote:
Originally Posted by swollenscott
Question: given the old debate of the deadlift upper body vs lower body, and I'm coming from the Layne Norton thinking as more a lower, would one be able to sub the deadlift for the military press on power days and maybe even change the incline bench to flat bench.

Eg:
Monday - Power Day - Flat Bench and Militarry Press 5/3/1.
Tuesday - Power Day - Squat and Deadlift 5/3/1.
Wednesday - Abs and HIIT cardio.
Thursday - Hyper Day - Chest and Arms.
Friday - Hyper Day - Back and Shoulders.
Saturday - Hyper Day - Legs.
Sunday - Off/cardio.

Given more pushing I might even add an extra lot of rowing to Mondays upper power day


When I worked with RJ this is how he set it up for me. I liked it a lot.

P. S. Just a heads up. Rj is coming out with a version 2.0 of this program.
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swollenscott private msg quote post Address this user
Thanks @GrizzlyBerg. Looks solid. Any advice when going onto the program?
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SnackIt private msg quote post Address this user
Quote:
Originally Posted by GrizzlyBerg
Quote:
Originally Posted by swollenscott
Question: given the old debate of the deadlift upper body vs lower body, and I'm coming from the Layne Norton thinking as more a lower, would one be able to sub the deadlift for the military press on power days and maybe even change the incline bench to flat bench.

Eg:
Monday - Power Day - Flat Bench and Militarry Press 5/3/1.
Tuesday - Power Day - Squat and Deadlift 5/3/1.
Wednesday - Abs and HIIT cardio.
Thursday - Hyper Day - Chest and Arms.
Friday - Hyper Day - Back and Shoulders.
Saturday - Hyper Day - Legs.
Sunday - Off/cardio.

Given more pushing I might even add an extra lot of rowing to Mondays upper power day


When I worked with RJ this is how he set it up for me. I liked it a lot.

P. S. Just a heads up. Rj is coming out with a version 2.0 of this program.


Thanks, can't wait for the 2.0 version.
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SnackIt private msg quote post Address this user
Would i benefit from 5/3/1 my strength stats, based on 1 RM (Pounds)

Squat: 242 x 1
Bench: 209 x 1
Deadlift: 308 x 1
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