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Routine balancing.17571

KenoXZ private msg quote post Address this user
Routine Balance

I'm currently following 5/3/1 who was cns routine made by geneswest. A lot of people pointed out to me that it really had a lot of pushing, and as such I'd love to get some help to balance the routine out. Any input is appriciated! Here's the Routine:

DAY 1- Bench Press 5/3/1 sets.

Accessory Work:
Close Grip Bench Press (3 sets).
Incline DB Press (3 sets).
Incline DB Flys OR Cable Crossovers (3 sets).
Tricep Pushdowns (3 sets).
Machine Chest Press (2 sets, last to failure high reps).
Face Pulls (3 sets)

DAY 2- Deadlifts 5/3/1 sets

Accessory Work:
Barbell Rows/DB Rows [Rotate exercise every 6 week block] (3 sets).
Pull Ups (3 sets) *Weighted pull ups when you achieve 3 sets of 15 with bodyweight
Cable Rows (3 sets).
DB/Barbell Curl (3 sets).
Leg Extension (3 sets)
Hammer Curl (3 sets).

DAY 3- OHP 5/3/1

Accessory Work:
Floor Press OR Feet Up Bench Press w/ Pause (3 sets).
DB OHP (3 sets).
Side Raises (3 sets).
Lat Pulldown (3 sets).
Face Pulls (3 sets).
Shrugs (3 sets).

DAY 4- Squats 5/3/1 sets

Accessory Work:
High Bar Paused Squat (3 sets)
Stiff Legged Deadlifts with BB or DB's (3 sets).
Leg Extensions (3 sets).
Calf Raises (3 sets).
Leg Curls (4 sets).

5-6 days a week training, so each week there will be a different sequence of "days". Train 6 days if time allows/you recover in time. If not, 5 days minimum.

Thanks once again.
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NorIda private msg quote post Address this user
I don't see any balancing moves.

One of my personal favorites is to do overhead barbell squats while standing on a yoga ball. It really works the core.
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KenoXZ private msg quote post Address this user
My apologies for poor phrasing. Was referring to the push/pull ratio!
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THE GODFATHER wannabemuscular private msg quote post Address this user
Read this:

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The Dark
eknight private msg quote post Address this user
That routine is a disaster. The point of running 531 is that it has 2 upper and 2 lower days. What you outlined is 3 upper days (one with deads thrown in) and one lower. The accessory work on deadlift day should be lower body, since the movement is hip and knee driven, not shoulder driven. A balanced 531 can be found in my current log: -3X
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