I guess you know the suggestion for 5/3/1 twice a week from the t-nation article "5/3/1 Reloaded"?
Mon.: Squats 5/3/1, Leg Press 5x10, Stiff leg deads 5x10, Abs
Thu.: Bench Press 5/3/1, DB Press 5x10, DB Row 5x10, Biceps Curls
Mon.: Deadlift 5/3/1, Safety Bar Squats 5x10, Good Morning 5x10, Abs
Thu.: Press 5/3/1, Chin ups 5x10, Dips 5x10, Biceps Curls
I know, this variant doesn`t train each lift once a week, but I thought it would be worth mentioning here...
Someday I will probably start a BBB-Variant from Jim Wendlers Homepage where he adresses the wish to train each lift on two days a week:
A: Press 5/3/1, Bench Press 5x10, Chin up 5x10
B: Squats 5/3/1, Deadlifts 5x10, Abs
C: Bench Press 5/3/1, Press 5x10, DB Row 5x10
D: Deadlifts 5/3/1, Squats 5x10, Abs
I wasn't aware of his re-loaded, but I did something similar to that for a little while. I LOVE the BBB accessories. When I was able to do it 3 days a week, the BBB was perfect as I got all that pump after raging hard on the big lift.
The rest pause thing is great because I still get that "pump" I get from the BBB, but I'm also not worn out like doing the BBB.
I was contemplating something similar as below.
Monday: Squat 5/3/1, DL 5x10, Chins 3x10, Curls 3x10
Thursday: BP 5/3/1, OHP 5x10, Rows 3x10, Triceps 3x10
Monday: DL 5/3/1, Squat 5x10, Chins 3x10, Curls 3x10
Thursday: OHP 5/3/1, BP 5x10, Rows 3x10, Triceps 3x10
It was still take me 6 weeks to get through ONE cycle, BUT I'd train everything each week, just different variants, OR you could go even further and it could be a quick "change of pace" and do only the 5/3/1 week with that template.
sorry, the sample workout at the end of the article also answers my questions. i should have read the whole article before asking lol.
but thx shawn!