531 BBB Malcolm X

Bigger Stronger Leaner Jim Wendler 5/3/1 Coaching
1

Hi all,

Hoping for some feedback on this program. This is based on 531 Malcolm X, which is a template/program that Jim says he has run on his site. It involves 531 main work, 50 reps at FSL, and a single assistance exercise done for 50 reps.

Notes: I am looking for feedback on the assistance choice. He uses one assistance move per workout, done along with the 50 reps of the FSL supplemental work. Also, this would be done by my wife, whose goals are to keep strong and healthy while keeping lifting simple and effective.

Day 1:

Squats.
Main work: 531 as usual
Supplement: 50 reps at FSL weight
Assistance: 50 rows (she can’t do chin ups)

Day 2:

Bench press
Main work: 531 as usual
Supplement: 50 reps FSL weight
Assistance: 50 goblet squats

Day 3:

Trap bar DL
Main work: 531 as usual
Supplement: 50 reps @ FSL weight
Assistance: 50 reps of assisted dips (she can’t do full one dips)

2

Looks like a poor mans krypteia

3

Unless she has some specific reason, dump the DB squats on Bench Press Day - she’s already doing an assload of squat/dead work in the program.

Switch that out with rows or some kind of pulling (chins/lat pulls, etc.).

Use the squat/dead days and do some kind of pushing movement (press, dips, db work).

Do facepulls and DB squats as part of the warm-up. Keeps things tidy and simple.

3 Likes