T Nation

Is My 5/3/1 Program Missing Anything?


I have just completed the first cycle of the Wendler 5/3/1 and I just wanted to make sure that I’m not neglecting an important body part or missing out on a particular exercise that would do me a world of good.

Here’s a breakdown of the five weekly workouts I do:

Day 1
Wendler Military Press
Boring But Big
Pull Ups
Hanging Leg Raises

Day 2
Wendler Deadlift
Boring But Big
Arms (curls)

Day 3
Wendler Bench
Boring But Big
One Arm Row
Log Press

Day 4
Wendler Squat
Boring But Big
Farmers Walks

Day 5
Yoke Carry
Tyre Flips
500m Row Time Trials

So, any exercises I have to drop or add in?

Thanks in advance.


If you want to do a 5/3/1 version like this and have access to a yoke, tires etc. I would do the Beyond 5/3/1 20 week challenge and use carries, farmer’s walks and flips as conditioning work. That way your day 5 training is less prone to impede with your progress on other days.


Personally, I’d use the strongman events as supplemental work (as opposed to BBB) and NOT as conditioning work.


I definitely agree if getting stronger in those events is the goal. Personally I use farmer’s walks and other similar stuff as mainly conditioning due to gym restrictions on loading these.


Understandable. I guess I’m coming from ma bias of treating the strongman events as main lifts themselves, and where I have the availabilities to load the hell out of these. My first though was “no way could/should I have a heavy yoke after BBB sets”

but carrying lighter lings for greater distances is indeed another story