This is my attempt at a 28 week program. The overall goal is to gain strength, not concerned with size, but I assume it will be a side effect. DA8/mobility and Jumps/Sprints/Throws implied everyday. All Bench/OHP movements w/ pull ups in between. Will be doing 5 up, 3 back. TM set at 85% for all lifts. 4 days/week.
Week 1-6:
5/3/1+
FSL 5x5
Assistance:
DL/Squat: Glute Bridge or Hip Thrusts x 50 (have to do it for my lordosis), core x 50 reps
Bench/OHP: Dips x 50, rows x 50, core x 50
Conditioning: Hill sprints 2x and 30 min Air Dyne 1x week
Week 8-13
3/5/1+ Pyramid
Assistance: same as 1-6.
Conditioning: Sprints 1x and Air Dyne 2x week
15-20:
5/3/1 SVR II
Assistance:
DL/Squat: Lunges x 50/Glute Bridge x 100 reps (using much lighter weight), core x 50
Bench/OHP: Tricep pushdowns & hammer curls superset x100, core x 50
Conditioning: Air Dyne 3x week
22-27:
3/5/1 (no PR set)
5x1 @ TM**
Assistance:
Core x 50 on all days
Conditioning:
20 min swimming 2x week (former collegiate swimmer, this is just to workout the soreness)
**On weeks 24 & 27, I will implement Joker sets instead of the 5x1 @ TM if I feel good.
Let me know what you all think.
Additionally, if anyone has a good substitute for med ball throws that would be great. There is not space for me to do this at my gym or home (apartment life). My best guess was possibly battle rope slams.
I did a quick read and skim over different sources on the internet and rope slams appear to be a good and effective substitute for med ball slams. I’ll let someone more experienced and qualified critic your actual plan.
If anyone was wondering, my thought process for the battle rope slams was that it can still be a full body movement and is essentially a med ball slam without a projectile.
My only hesitation is that I would be limited to JUST slams. Impossible to do chest or overhead throws.
I appreciate your reply, but this is more than just me wanting to workout. I am trying to get myself to come up with a good program all on my own utilizing the 5/3/1 principles. How am I to help others if all I do is copy and paste from the internet?
I ran the 28 week program outlined in the Beyond book, and would like to try and come up with my own program that in conducive to my goals.
I believe that I have customized a program that can do that.
Oh, well you didn’t say that… Anyway, I think you should probably re-visit what Jim has written on Joker sets (here and in the Beyond book). Scheduling them is sorta the opposite of the point.
Ok, thank you. I kind of new that about Jokers when I was writing it, but I didn’t know what else to put.
The Joker’s were written in there because I am using this a “realization” phase. I wanted a specific time to work up to a new max, but I realize this would essentially make it the third week of the original SVR, yes?
If you or anyone else has tips on what to do at that point (besides SVR again), that would be much appreciated.
I can’t comment on SVR as I’ve never tried it, but from what I gather, Jim is not a fan of testing new 1-RMs. Hitting rep PR’s and resetting TM for long-term growth seems to be the key to success with 5/3/1.
Give 1.1-1.4 a read (if you haven’t), I think you’ll find some useful info even if you don’t follow it. Jim does program work in at 105% in the later weeks (It’s 20).
I think the program looks solid. The only true way we’ll know how well the program will meet your goals is by doing it. I don’t see anything wrong with the program except for one thing I’m unsure about - is deloading implied?
