First off, I’ve read the book through about 4 times and I am at the end of my first week. I love the program so far. I just want to make sure I’m not misinterpreting what I read in the book.
My current program looks like this:
Bench Press 5/3/1 +Jokers + FSL (3x8-10)
Pendlay Rows - 5x10
Incline DB Press - 5x10
Barbell curls - 100 reps
Deadlift 5/3/1 + Jokers +FSL (3x5-8)
Good Mornings - 5x10
Weighted crunches - 5x10
Monday - off
Overhead Press 5/3/1 + Jokers + FSL (3x8-10)
Kroc Rows - 5x10
Dips - 5x10
Tricep Pushdown - 100 reps
Wednesday - off
Squat 5/3/1 + Jokers + FSL (3x8-10)
RDLs - 5x10
Single Leg Press 5x10
Friday - off
I want to make sure I’m not going Dr. Frankenstein on the templates and that this is in fact an acceptable version. I’m basing this off of the recommendation in the book of:
If your goal is to get stronger, these three things should be present in your training:
• PR set
• Joker sets
• “First Set Last” down set. This can be done for one all-out set, or multiple sets of 10, 8, or 5 reps. Don’t over analyze this!
In addition, I’m trying to use specific assistance lifts discussed (rows, good mornings, dips, etc).
I plan on using this template for quite a while, so I really just want to make sure it’s dialed in to specification and I’m not shitting the bed on reading comprehension.