Daily Archives: November 6, 2019

5-4-3-2-1 an odd take on an old system

No long monologues today or musings on how the modern world has gone batshit crazy, just a simple training concept you can apply immediately.

5 = Number of days between lifting (e.g you train once every 5 days)

4 = The number of main movements patterns to cover each session (push, pull, squat, hinge)

3 = Total amount of working sets for all your movements

2 = Minimum amount of minuets rest between sets (rest in minutes can be as high as you like, not less than 2)

1 = The only lift you will be pushing the envelope on, the other three will be easy

Now you have the overall idea, here is what you might end up with training wise:

Weeks 1-6
W/U – Front Squat x5-3-2 & *Ab Roll Out x2-2-2
Main Lift – DL Ramp to 6RM (as many sets as needed) + two more working sets 5%@less.
Accessory Lifts – Clean & Press 5×2 + Weighted Pull Up 2×5

*Not necessary however it’s just nice to have in.

Easy on paper yet pretty effective. I’d stick with the same set of movements for about 6 weeks, then change the focus. In fact here is 24weeks of training (the first 6 being the example above).

Week 7-12
W/U – Kettlebell Swing x50-30-20 & Inch Worm x5-3-2
Main Lift – Bench Press Ramp to 6RM (as many sets as needed) + two more working sets 5%@less.
Accessory Lifts – Rope Climb 5×1 (arm only ascend/descend) +¬†Zercher Squat x4-2-4

Week 13-18
W/U – Ring Dip 2×5 & Ab Roll Out 2×5
Main Lift – Power Clean Ramp to 4RM (as many sets as needed) + two more working sets 5%@less.
Accessory Lifts РOverhead Squat 2-3-5  + Bear Hug Loaded Carry 5x20m

Week 19-24
W/U – Rope Climb 5×2 (arm & leg) + No Leg eccentric lower on single arm
Main Lift – Front Squat to 7RM (as many sets as needed) + two more working sets 5%@less.
Accessory Lifts – Sumo DL 5-3-2 + Push Press 3×3

Enjoy,

Ross

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