So the third day of Wendler 5/3/1 today and the third session of Cycle 1 Week 1 is Deadlift training. The 531 routine is a 4 week cycle revolving around a 4 day split (or 5 weeks if done over 3 day split). On this first week of a cycle you do a rep range of 5, 5 and 5+ for your core lift (Conventional Deadlift) at 65% 75% and 85% of your 1RM, respectively.
For assistance work I am following the Bodybuilder pattern which is high volume working in the 10-12 rep range. Today I did the following for assistance exercises which where Romanian Deadlifts (RDL), Barbell Bent Over Row, Mixed Grip Pull Ups and One Arm Dumbbell Rows.
This was a really intense session, in the past when I did deadlifts I would stick to specific lower back and hamstring exercises, barring working the traps directly with shrugs. I would do Rack Pulls, RDL's, GHR's. Working the upper back along with the lower back made the session an EPIC workout!
Again as mentioned in the video, thanks to all my new subscribers that have found their way here through the CampbellFitness channel - I really appreciate the support and if ANY of you have a channel which you are logging your progress on, let me know so I can come and support you - i've already had the pleasure of getting to know some of you!
Next session will be the Bench Press day which I actually though I was meant to do today... I got all psyched up for benching and realised NOPE, it's Deadlift day!
This video forms part of my website, please feel free to take a look for more information:
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------- ABOUT HOME PHYSIQUE -------
Home Physique is an ongoing project started by me to show my transformation from a chubby couch potato into a competing Natural Amatuer Bodybuilder.
This Bodybuilding / Fitness channel is dedicated to motivating and inspiring others to achieve their goals and offers free advice, tips and information on exercises, routines and nutrition guides along with supplement and equipment reviews.
Feel free to comment, like or share; I love hearing other peoples thoughts and opinions of what I am doing and how I can improve.
Dan
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Contact: danny@homephysique.com
