I’ve had programming ADHD for the past few years and have been spinning my wheels. That being said, I will stick with 5/3/1 for at least 5 cycles, following it precisely and see where that gets me.
There are a few clarifications I would like help on: I have read from Jim that when doing BBB, not to push the 5+, 3+ or 1+, and basically just do the prescribed reps (5, 3 or 1). Did I misunderstand that part?
The Template would be as follow:
Press 5/3/1 + Bench 5x10 / Chin Ups 5x10
Deadlift 5/3/1 + Squat 5x10 / AB Roller 5x10
Bench 5/3/1 + Press 5x10 / Chin Ups 5x10
Squat 5/3/1 + Deadlift 5x10 / AB Roller 5x10
I’m going with 50% of my TM for the 5x10 and increasing my TM by +5 for the Bench/Press and +10 for the Deadlift/Squat per cycle. I base the next cycle’s 5x10s on the updated TM.
I will end my workouts with some Band Pull Aparts / Face Pulls / Lateral Raises as recommended and based on how the workout went. Same for cardio. I have done Front Squats and TBDL only in the past 2-3 years, so my Squat and DL will definitely be lacking, my Bench and Press are nothing great either. Current numbers:
Any help would be appreciated to steer me in the right direction in case I’m missing something. Thank you.