3-Day 531 Powerlifting Specific

Plan Details

The 3-Day 531 Powerlifting Specific routine by Powerlifter_Nnamdi is a 3 day workout plan. It is a intermediate level plan to achieve sport fitness goals.

Plan Description

This routine is inspired by Jim Wendler's 5/3/1 for Powerlifting Off Season training principles. Ple... Read More

This routine is inspired by Jim Wendler's 5/3/1 for Powerlifting Off Season training principles. Please support Jim Wendler and Wendler's 5/3/1 by purchasing his e-book/book. I'm a power lifter who only has 3 days a week to train. I usually take between 60-75 minutes a day to train. I spread out the Overhead Press (OHP) work because I want to focus main efforts on my sport specific exercises (Da Big 3!). Adding my OHP work with other work days will allow you to keep a 4-Week Mesocycle without ignoring it altogether. My Wendler's 3-day 5/3/1 powerlifting plan consists of 3 core workout days: Workout A. Deadlift and assistance work. Workout B. Bench Press and assistance work. Workout C. Squat and assistance work. Your workout schedule should look something life this: Monday. Deadlift + Heavy OHP Assistance 1 Wednesday. Bench Press + Light OHP Assistance 2 Friday. Squat Day + Meidum OHP Assistance 3 All Warmups follow this suggestion: 40% x5, 50% x 5, 60% x3 Week 1. Warmup, 80% x 3, 85% x 3, 90% x 3+ Week 2. Warmup, 75% x 5, 80% x 5, 85% x 5+ Week 3. Warmup, 75% x 5, 85% x 3, 95% x 1+ Week 4. Deload Week – 60% x 5, 65% x 5, 70% x 5 I alternate my assistance exercises every mesocycle, you should use your favorites to address weaknesses as needed.