1st timer, great reading the stuff here!
I want to start 5/3/1 and add some more conditiong work into the program (more than the 2 mile vest walks).
I am a CF looking to get stronger an still keep my conditioning levels up to par.
Would love to hear some recomendations from you guys that are more experienced with the recovery needed from 5/3/1.[/quote]
I decided to super set or circuit set my assistance work, depending on the day. All 5/3/1 core lifts remain exactly as prescribed in Jim’s book, but I kept the two assistance exercises and added 1-2 more assistance exercises to my template, doing them in strict circuit form as opposed to straight sets, and lowering rest intervals. In addition, on off days, I am using the “Couch to 5k / C25K” app, which is free for Droid or ioS, which involves sprint intervals OR I will do stadium or hill sprints here at the local high school track, following Jim’s recommendations outlined in his conditioning protocols that were published on T-Nation and in the Beyond e-book.
Here’s an example of what I did yesterday:
Core lift, Week #2, Cycle IV / Bench Press (3/3/3+/FSL as many reps as possible) - 140 x 1 x 3, 160 x 1 x 3, 180 x 1 x 5, 140 x 1 x 18 (AMRAP / FSL)
Assistance work = circuit sets, A1-A4, 45 sec. rest between each exercise, 90-120 sec. rest between full circuits, 5 circuits total completed. A1 and A2 are my standard assistance exercises following Jim’s stock triumvirate template. I’ve added A3 and A4 for extra conditioning this cycle, using weights that do NOT impeded my recovery on the 4 core lifts.
A1. Incline Barbell Bench Press - 95 lb x 5 x 10
A2. One-arm DB rows - 65 lb x 5 x 10, each arm
A3. Kettlebell swings - 25 lb x 5 x 25 (25 lbs is the largest available to me, so aimed for more reps)
A4. 20 yard walking lunges - 25 lb x 5 sets @ 20 yards per set
Lactate conditioning immediately after my workout above: 400 meter sprints on school track, 2 full sets, 3 min rest between sets. Again, these are just a couple of finishing sprints to get my heart rate elevated, but I’m not so sore that it impedes my progress on lower body work.
Goal - lose 8-10 lbs of fat, maintain or increase strength on core lifts, and be able to run 2.5-3 miles in less than 8 min/mi.