Further from my last post I’ve recovered from my injury and I’m ready to start my 1st cycle of 5/3/1.
I’ve dropped my TM back by what would be 2 cycles to factor in any loss of strength from not training for 3 weeks, they were already quite conservative so I’m hoping I’ll be ok.
I’ve bought and read both the 2nd edition and beyond and read lots of threads on this forum so have tried to set it up following the latest advice posted by Jim.
I’m 34 and in the novice category on the strength level website for all my main lifts and plan to train 4 days a week.
Conditioning / mobility work -
4x easy conditioning -airdyne
Agile 8 / simple 6 / limber 11
Warm-up 15 total box jumps / medicine ball throws (lower / upper body respectively)
NB* I’ve done some further reading and made the following tweaks to my plan.
Monday
Squat 5/3/1 - 5s pro, 5x5 FSL w/ face pulls 50 reps
Push – Press-up 5x12
Pull – Chin ups 10x 5 reps,
Single Leg / Core – KB swing 4x12 & Back extension 4x12
Tuesday
Press 5/3/1 – 5s pro, 5x5 FSL – Band pull aparts 50 reps
Push – DB Press 5x12
Pull – DB Row 5x12
Single Leg / Core – weighted sit-ups 2x20, side bends 2x20
Thursday
Deadlift 5/3/1 – 5s pro, 5x5 FSL w/ face pulls 50 reps
Push – Dips 5x12
Pull – Chin-ups 10x5
Single Leg / Core - KB Swing 4x12 & Back extension 4x12
Friday
Bench 5/3/1 – 5s pro, 5x5 FSL w/band pull aparts 50 reps
Push – incline bench press 5x12
Pull – DB Row 5x12
Single Leg / Core – weighted sit-ups 2x20, side bends 2x20
If anyone with a bit of experience could please check this over and let me know if I could make any tweaks I’d be very grateful, thanks