5/3/1 program and new routine!

5/3/1 program

Squat

Hack squat 3 x 5,5,8
Lunge 3x 12-15
Ab roll out 5x 10+

I dont really have the amount of weights to hit a good 5 reps so next week's 3 reps is going to be actually light. I could be hitting 12 reps with the weight I used tonight I think. Which is good considering my weight and how much weight I had on the barbell, but I'll leave it a secret :). Im strapped for cash at this point in time, so its going to be awhile before I can buy a couple more plates to add on. Until then, I guess this will just have to do.

The 5/3/1 program

I'm not into following programs or other peoples routines at all. I do the basics to build muscle and strength for fighting. However, I have been keeping my eye on this program for awhile now and been reading and reading about it. People seem to love it, and I really like its ideal. If you are interested in it, just do some research and you will learn all you need to know about it. Here is some info on it..

http://forum.bodybuilding.com/showthread.php?t=112382761

http://www.muscleandstrength.com/workouts/hardcore-look-at-jim-wendlers-5-3-1-powerlifting-system.html

http://www.tmuscle.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength


Anyway, I think I'm going to really like this workout. So I will be switching to the 3 day version of it. I really feel this will keep things fresh for me for a long time because I can constantly change my accessory exercises, how many of them, and use the other templates. Like one of them you do the main lift, then again at 50%, then just one accessory. Or you can do the main lift and 2 accessorys like I did tonight. I'm new to it so I have to find my groove on it. I will be doing the 5 sets instead of 3 for the accessorys, I messed that part up tonight but no big deal.

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Boring But Big. Main lift, the main lift again @ 5x10 (50% 1RM), and another accessory exercise for 5 sets.
The Triumvirate. Main lift, and two assistance exercises - 5 sets each.
I'm Not Doing Jack Shit. Main lift, and nothing else.
Periodization Bible by Dave Tate. Main lift, and 3 exercises - 5 x 10-20 reps each.
Bodyweight. Main lift, and 2 bodyweight exercises such as the pull up, sit ups, dips, etc.
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That is part of the ways you can do the routine. The boring but big and the Triumvirate interests me the most. The bodyweight version will be helpful too, like adding pushups to the chest day or dips. Very helpful.

I can't say how much I'm excited about this routine!!

My 2 day push/pull was getting really really stale and my gains were gone a long time ago. I will also be upping my calories slowly again. This is the best time to start putting weight back on, with a new routine, and pushing more weight than I ever did before. I really need to get up some $$ to add about 50lbs or more on my barbell though.

Soo... its looking like this will be my routine (loosely defined, work/time and training changes things) although just a rough draft, and the days they are performed on are subject to change too.

Mon- 5/3/1, cardio
Tues- cardio, sprints
Weds- 5/3/1, cardio
Thurs- cardio, sprints
Fri- 5/3/1
Sat- rest
Sun - sprints/complexes/circuits

Core work will be added 2-3x a week
Neck and other accessory work will be worked on 1-2x a week
Stretching will be everyday for flexibility
Cardio will be 4x a week (aerobic)
Sprints will be 3x a week (anaerobic)
Muscle endurance complex/circuits will be 1-2x a week

One full rest day each week, if feeling really wore out, then 2 or atleast 1 rest, 1 active rest

Just an ideal of what I will be doing.. not including training/skill work or accessory work.