Another Program Feedback Request

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

How does this SST (5/3/1 2nd Edition book) look?

DEADLIFT DAY:
Deadlift @ 5/3/1 sets/reps
Front squat @ 10/10/10 week 1, 8/8/6 week 2, 5/5/5 week 3
Seated hamstring curls 3x10-20
Glute thrust 3x10-20
Abs work and back raises superset in with front squat, ham curls and thrusts

OVERHEAD PRESS DAY:
OHP @ 5/3/1 sets/reps
Close grip bench press @ 10/10/10 week 1, 8/8/6 week 2, 5/5/5 week 3
Superset with Lat pulldown 3x10-20
Rear delt raise 3x10-20
Superset with Lat raise 3x10-20
Tricep rope extensions 3x10-20
EZ bar curl 3x10-20

SQUAT DAY:
Squat @ 5/3/1 sets/reps
SLDL @ 10/10/10 week 1, 8/8/6 week 2, 5/5/5 week 3
Lying ham curls 3x10-20
Calf raises 3x10-20
Abs work and back raises superset in with SLDL, ham curls and calf raises

BENCH DAY:
Bench @ 5/3/1 sets/reps
Incline bench @ 10/10/10 week 1, 8/8/6 week 2, 5/5/5 week 3
Superset with Face pulls 3x10-20
DB row 3x10-20
Superset with EZ bar skullcrusher 3x10-20
Upright row 3x10-20
DB curl 3x10-20

The layout for the week is:
Mon: deadlift day
Tue: OHP day
Wed: football (soccer) 60 minutes
Thu: rest, yoga
Fri: squat day
Sat: bench day + prowler OR farmers walks
Sun: rest, yoga

2

What does SST stand for again? I forgot.

I personally think seated ham curls, glute thrusts, and back raises is overkill. Same with SLDL, lying ham curls, and back raises. Pick one or two movements for the posterior chain and just get good at them. No need for that many options.

I wouldn’t do farmers walks on Saturday. Do the Prowler instead. It’ll help recovery and be easy on your body. I also feel that farmers walks should be trained by those wanting to get good at them (so, mainly strongmen). Otherwise being used as conditioning or whatever, they’re a bad choice.

EDIT: Sorry, but that all being said, I think the program looks fine. Didn’t meant to sound to critical. Good luck man!

3

SST should be Simplest Strength Template.

4

Looks okay. I’d get on the layout in the forever book thoughn