5/3/1 Modified

Nicholas Middleton

This is a modified 5/3/1 Boring But Big template.

IMPORTANT DIFFERENCES:

*Variations of the main lifts for all but the weekly top set of the main lift.  Tempo variations for the first sets, followed by Paused variations for the second set.  These are indicated in the "notes" sections of the lifts.

*Top sets are taken to RPE 9. Do not max out the top set or come too close to failure. Stop your top set with one rep left in reserve.  Lower the RPE to 8 or even 7 depending on how you feel.  

*Volume work (the 5x10 sets of main lifts) are also done as variations.  2 sets of tempo variations followed by 3 sets of paused variations for bench, squat, and overhead press.  For deadlift, 2 sets of paused variation followed by 3 sets of either deficit variation or Romanian Deadlift.

*Accessory work is usually working the same muscle groups as the main lifts for each workout.

These modifications have three goals:

1) TO REDUCE RISK OF INJURY and excess fatigue by limiting top sets to RPE 9. (The reduction of intensity on the top sets is supplemented by the added intensity of the variation sets.)

2) TO INCLUDE MORE TECHNIQUE AND FORM work into the program  (through the addition of the tempo and paused variations).
  
3)  To induce MORE HYPERTROPHY by adding accessory lifts targeting same muscle groups as the main lifts on the same days.  This change makes the program more of an upper/lower split rather than a daily full-body workout split.

IDEAL WEEKLY ROUTINE:
Day 1, Day 2, REST, Day 3, Day 4, REST, REST

TRAINING MAX:  
*** Set initial 1 Rep Max to 90% of true one-rep max.

** Use your Week 1 top sets to fine tune your 1RM.  For example, if you can do 12 or more for your week 1 top set, bump up your training max.  If you can only do 4-6, lower it.  If you can do 8-12 at RPE 9 it's probably right on.

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Nicholas Middleton