I started your 5/3/1 program in 2012 after about a six year layoff in the gym. I played football in college.
Here were my starting stats:
Before I tore my ACL In November 2014 I worked up these stats:
I'm still recovering from my ACL so I'm doing 531 for the BP and MP.
I'm doing a 5x5 scheme for Squats and Deadlifts two days a week.
I want to do 5/3/1 with Jokers, and FSL. Here is how I'll set it up:
Monday-Squats 5/3/1, Jokers FSL 5x5 65%
Bulgarian Split Squats-3x8
Ab Wheel- 3x10
Tuesday-Bench Press 5/3/1, Jokers FSL 5x5 65%, superset with Neutral Grip Pullups
Decline Skullcrushers- 3x10
Weighted Planks-3x30 seconds
Thursday- Deadlifts 5/3/1, Jokers FSL 5x5 65%
Kickstand Back Squats- 5x5
Hip Thrusts- 3x5
Glute Ham Raises- 4x8
Hanging Leg Raises- 3x10
Friday- Military Press 5/3/1, Jokers FSL 5x5 65% superset with Chinups
Weighted Side Bends-3x10
For weeks 2 and 3 FSL will 5x5 @ 70% and 75%.
Any feedback or help with this would Jim that would be great. All others can chime in as well. Thanks so much for creating 5/3/1 Jim. I've exceed my bench press, deadlift and military press when I play college football!
Phillip Twine Jr.