Starting 5/3/1 BBB . Wil there be gains?

[julian96]

Hello ! I want to be more athletic and build mucle and become stronger!
Weight: 86kg 14-18 % guess
Height : 186cm
Long torso ( long upper body)
Short legs.
Current max:
Deadlift 120kg
Squat 130kg
Bench 110kg
Press 70kg

I think my bench and press are okay. But my squat and deadlift are very bad. Want to improve ! Aiming for atleast 140kg in deadlift:) first goal✌?
Will start with this program , main goal strength then muscle.
Day 1
Squat 5/3/1
Deadlift 5x10
Glute ham raise 5x10
Grip work
Abs

Day 2
Benchpress 5/3/1
Overheadpress 5x10
Chins5x10
Dumbbell Rear Raises 3x10-15
Mby to much but if i can :3 sets with triceps pressdown.

Day 3
Deadlift 5/3/1
Squat 5x10
Back raise 5x10
Grip work
Abs

Day4
Overheadpress 5/3/1
Close grip benchpress 5x10
Dumbbell row 5x10
Dumbbell Rear Raises 3x10-15
Mby to much but if i can: 3 sets with biceps curl.

Because of my bad winging and tight body. I will do alot of rumble rolling, stretching and light rehab excersise☺️ Will also do some running , but not much to start with. Never done any cardio before:/
Im bad with condition so if someone can help me make a routine etc.
What do you guys think of the routine ? Will i get stronger ? to much too little?
Follow me to 200kg deadlift in 100years mby...

[dbunch]

I had a lot of luck with the 5/3/1 program. It looks like you’re doing a variation on the big but boring. With any program the key is you have to work the program for the program to work. Don’t short you self on reps during the all-out sets and be honest to yourself about the weight you can lift. For example don’t use you all-time best lifts as a base line pick a max that you could hit in the gym any given day.

I am not a fan of running, I did it for a while and lost a lot of weight but it also decimated my strength. My bench is still recovering from it. I would recommend (Depending on the equipment you have to work with) sled drags, farmer carries, yoke walk, Hill sprints or some sort of complex for your conditioning work. Find something that will help you get stronger and get your heart rate up

I look forward to reading about your progress.

[julian96]

I will start with 90% of max and progress slowly from there. I tend to get very tierd and having a hard time to get all reps in 5x10 deadlift and 5x10 squat:( having 1 min rest.
Hate running too. The gym does not have alot of tools:/ can use tredmill and ropes, jumping ropes, and rowmachine:)
Thanks:) wil keep you updated;)

[aarsen]

I had great success with 5/3/1 at one point as well. just remember it's not an all out 5 then 3 then 1. you don't have to push yourself to failure or near failure to get stronger. especially at your level.

When I did 5/3/1 it was more like a 5 with 2 reps in me, a 3 with 2-3 reps in me and then I would do 1-3 on the last week, but don't go to failure.

And you don't need to do all the volume after. just remember that less is usually more.