Been lifting seriously for about 1.5 years, still relatively weak (started out at 125 pounds). Began to see stalls with linear programs, found 5/3/1. Did BBB initially, now searching for a new template balancing strength and size. Purchased and read 5/3/1 forever to get the most recent info (it’s phenomenal). However, I am a little confused by Wenderler’s assistance recommendations:
CORE PROBLEM: I can not find a way to do between 50-100 reps each of pushing, pulling, and single leg/core movements EVERY workout without either missing volume in important areas (like back) or feeling like I’m over-training significantly. By having to include upper body assistance work on lower body days (and vice versa) I’m struggling to find a balance between a reasonable amount of total volume and hitting each muscle group sufficiently.
Here is my current attempt at a program:
I am using the “Original 5/3/1 with FSL and PR Sets” exactly as outlined in 5/3/1 Forever, page 168. 4 times a week, Monday press, Tuesday dead, Thursday bench, Friday squat.
OHP days & Bench days (Monday & Thursday)
3/5/1 sets + PR set,
4x10 lat pulldown / chins
3x10 penlay row
3x10 bicep cable curl
4x (whatever) pushups
3x10 tricep pulldown
5x10 ab work
Deadlift & Squat days (Tuesday and Friday)
3/5/1 sets + PR,
4x10 lat pulldown
3x10 penlay row
4x10 split squat
5x (whatever) pushups
Does this look balanced? I want to take Jim’s “don’t major in the minors” advice to heart, but also want to make sure I’m starting out on the right foot. The above program is pushing the limit on the amount of total volume Jim recommends (and that I can handle), but still has relatively low arm and leg volume in particular. Thoughts? Thank you so much for your time everyone.