T Nation

531 Results and Workout Advice Jim W and others


Hello Jim,

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:

Height: 5"7

Before I tore my ACL In November 2014 I worked up these stats:
BW: 174
MP: 185
DL: 455
BP: 275
SQ: 365

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
Hip Thrusts-3x8
Ab Wheel- 3x10

Tuesday-Bench Press 5/3/1, Jokers FSL 5x5 65%, superset with Neutral Grip Pullups
Dummbell Rows-3x10
Decline Skullcrushers- 3x10
Barbell Curls-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
Machine Rows-5x10
Weighted Dips-3x10
Barbell Curls-3x10
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.


Dump the Jokers, now. Also, get rid of the following movements:

Hip Thrusts
Decline Triceps Extensions

Increase reps on most of all assistance movements. Also, use sleds to get knee healthy again.



Thanks for your advice.