All I’m saying is that it makes most sense to use simple linear progression as a beginner. The 5/3/1 program I know (and have done myself) is not a beginner program: http://www.T-Nation.com/workouts/beyond-531-program-1-1. I don’t have the e-book; if there is a beginner program in there I’m sure it’s good and suggest the OP follow that.
But the template posted above is more complexity than he needs. Especially if those are 4 separate workouts done once a week. Why squat once a week when you can squat 3x / week and add weight to the bar every time? I recently began training a friend who had never lifted before and he’s added 50lbs to his 5-rep squat in 2 weeks, will probably add another 50lbs in the next two weeks, and I won’t be surprised if he adds another 50lbs in the month after that.
As a beginner, your potential for strength and muscle gains is really high. To be honest, almost anything you do in the gym will work, at this point, including the template above. But you might as well maximize your potential. 6 months of simple linear progression and you’ll be a lot stronger (and if diet is okay, in much better shape). If I could go back in time and start over as a novice that is what I’d do.
OP, worrying about 3 years down the line right now is a bit silly. Focus on 6 months (most people won’t even last that long without some kind of hiatus or setback). You have good general advice re: diet and conditioning in this thread, I suggest you follow it. As long as you’re doing the big lifts regularly you’ll get stronger. But I would recommend you adopt a simple program that allows quick linear progression on the main lifts. Hitting a lift once / week is less frequency than makes sense for you.
I respect your point of view and appreciate some honest feedback but I don’t personally see the point in running a linear program for my specific goals. I am not looking to be a powerlifter, nor do I need to rush to get my PR’s up in six months.
Most resources for new lifters I have used, the starting strength forum, the stronglifts site, the Tnation forum and so on say the same thing, linear progression needs to be done 3 times a week with no running, lots of food and rest or “YNDTP”, to quote Mr Rippetoe himself.
I understand why people interested in the sport of powerlifting would be reccomended to do a linear program, but I do not fit that category to warrant that program.
I am just as concerned about getting fit, being able to run and do chinups and get healthy and stay injury free.
3 years is not a long time away, it is the blink of an eye. If it takes me 36 months to get to a 500lb deadlift yet I can also run an 18 minute 5k, do 25 chinups and achieve a well rounded and balanced level of fitness to me, that is fine and well worth the extra 24 months.
Once again I thank you sincerely for your advice but I just personally, for me, didn’t think the linear programming fit my goals or my needs.