So I have had the 5/3/1 and Beyond 5/3/1 for about a year now and after some thought I decided I would give it a go.
Some background info on me: When I was in eighth grade I decided to try out Wrestling, and throughout the season I subconsciously became addicted to progress, doing more push ups, getting stronger ect. Skipping ahead to when I was 17, I started doing bodyweight training, I had fun and I loved adding strength/size. But I got bored after around 4 months. Later on that year I had the chance to go to the gym so I took it. I started off doing 5X5, unfortunately at the time, Deadlifts scared me so I maxed out at 185X5 and only just started deadlifting again this past month. I squatted 125X5, benched 95X5, and overhead pressed 65X5. These were all done with my bodyweight around 140lbs. I got to train for about 4 months until I couldn’t get a ride to the gym. After that I would randomly go to the gym, a month here, a month there. It was inconstant and I couldn’t make progress. Recently (I’m 19 now) I have been going to the gym for about 3 months now. I also bought weights and a bench just in case. So far I have lifted weights for about a year, not long I know but it feels like forever.
As of now my stats are:
152lbs 5ft 10in around 12%bf
Overhead Press 105X4
Anyway, going back to the 5/3/1. My workouts will be as follows:
Overhead work will be done standing unless stated otherwise
Dumbbell overhead press
One arm dumbbell row
Rack pull (from just below the knee)
Arnold press (This has helped my front delts greatly)
Incline tricep extension
WEDNESDAY and SUNDAY
I may make slight changes like switching lunges for goblet squats but this is what I plan on keeping.