Critique my 5/3/1 routine

[Regin Smidur]

It goes:

Monday
5/3/1 Squats
4x10 GM

Tuesday
5/3/1 Bench
5x3 Weighted Chins
BBB Bench

Wednesday - REST

Thursday
5/3/1 Deadlift
3x6 Step Ups
3x4trip or more Sled Drags

Friday
5/3/1 Press
BBB Press

Saturday
BW Chins 3xfailure

The BBB stuff is due to a lack of the necessary upper body musculature needed to counteract having a gut. Good mornings because my hamstrings are really the only weak link in my squat. Sled drags I'm not sure how much they carry over to deadlifting, but I feel are good for GPP and work capacity in general. Chins are done on saturday so fatigue from deadlifting doesnt effect performance, and done because I dont think 1 chin workout a week will be enough to spur progress.

Constructive criticism welcome.

[Paul Sousa]

If I were to modiofy it a bit, here's what i would do:

Monday
Squat
Good Mornings
Ab Work

Tuesday
Bench
Chins
BBB Bench

Thursday
DL
Step Ups
Ab Work

Friday
Press
Chins
BBB Press

Saturday
Conditioning

Basing this on what accessories you want and that you also want some conditioning.

[cannibal.horse]

I've been tweaking 5/3/1 for sometime now. Heres a few tips:

- 4 days is pretty brutal for most people. I think 3 is better.
- 3x10 for accessory work is a good parameter for those who dont like to regulate intensity.

On your program generally:
- Swap the GMs for the step ups on deadlift day (vice versa on squats) so that corresponding musculature is worked
- I wouldnt worry so much about weighted chins, and I probably would do some kind of row. ditch the saturday too.
- BBB like that is going to be brutal on your front delts. I'd probably do some dips after your overheads and maybe some dumbell presses or low inclines on your bench day
- I'd probably do some ab work as a third exercise on the lower body days

Eg

5/3/1 Squat
3x10 step ups
3xfailure sit ups

5/3/1 Bench
3x10 dumbell press
3x10 chin up

5/3/1 Deadlift
3x10 GMs
3xfailure hanging leg raises

5/3/1 Press
3x10 dips
3x10 bent row

---restricted for time set up---

5/3/1 Squat
*pull sled*

5/3/1 Bench
3x10 dumbell press
3x10 chin up

5/3/1 Deadlift
*pull sled*

5/3/1 Press
3x10 dips
3x10 bent row

[Paul Sousa]

Regin, if you're willing to make significant changes to what you posted then I agree with c-horse. Here is what I was doing during my run with 5/3/1 and made some good gains.

Monday
Press
Bradford Press
Chins

Tuesday
DL
GM's
Weighed Situps

Thursday
Bench
DB Bench
DB Rows

I'm not going to give a squat day example as my squat sucked horribly up until recently when I switched to high bar.