T Nation

New 5x5 FSL Plan


#1

Jim, i am about to finish my 3 cycles of boring but big. For the last 2 cycles of my 5 forward i have this in mind

Before every workout: warmup, agile 8, 15 jumps/throws

Mo
Press 3/5/1 5's PRO
Press 10x5 FSL
100 wide grip pullups/Rope chins (5 sets of each)
50-100 Ab Wheel

Prowler 10 x 40 yards 90 lbs

Tuesday
Deadlift 3/5/1 5's PRO
Deadlift 5x5
50-100 back ext
50-100 Curls
50-100 DB Bench

Prowler 2 x 90 lbs 4 x 185 lbs 40 yards

Thursday
Bench 3/5/1 5's PRO
Bench 5x5 FSL
50 Chins (5x10 weighted)
50-100 Hanging leg Raises
100 Facepulls
50-100 Dips

Prowler 10 x 40 yards 90 lbs

Friday
Squat 3/5/1 5's PRO
Squat 5x5 FSL
50-100 KB Swings
50-100 DB Row
50-100 DB Incline

Prowler 2 x 90 lbs 4 x 185 lbs 40 yards

PR sets on 3's and 1's weeks

Does this look ok? It exactly matches the pulling volume of my last FSL and the current BBB phase, and it surpasses the pushing assistance volume i used to have by 100-200 reps. Also, i thought it would be smarter to omit the 275 lbs prowler pushes, since it will be already hard on my body to adapt to this higher frequency... or should i go for it?

I'm 24 years old, 6'2", 235 lbs , my training maxes will be Press=175 lbs, Squat=340 lbs, Deadlift=385lbs, Bench=250 lbs.

By the way, thank you for your wise words regarding the knee injury i had a while back. I rehabbed carefully and it feels very good again! Still keeping my Squat and Deadlift TM low though.


#2

Before every workout: warmup, agile 8, 15 jumps/throws

Monday

Press 3/5/1 5's PRO
Press 5x5 FSL
100 wide grip pullups/Rope chins (5 sets of each)
50-100 Ab Wheel
50-100 DB Bench

Prowler 10 x 40 yards 90 lbs or easy conditioning work

Tuesday

Deadlift 3/5/1 5's PRO
Deadlift 5x5
50-100 back ext
50-100 Curls
50-100 DB Bench

Prowler 2 x 90 lbs 4 x 185 lbs 40 yards or easy conditioning

Thursday
Bench 3/5/1 5's PRO
Bench 5x5 FSL
50 Chins (5x10 weighted)
50-100 Hanging leg Raises
50-100 Dips

Prowler 10 x 40 yards 90 lbs or easy conditioning

Friday
Squat 3/5/1 5's PRO
Squat 5x5 FSL
50-100 KB Swings
50-100 DB Row
50-100 DB Incline

Prowler 2 x 90 lbs 4 x 185 lbs 40 yards or easy conditioning

Mobility/movement work = every day
PR's sets on 1/3 weeks.


#3

Thank you so much Jim!!!


#4

Hey Jim! I have noticed that the latest programming uses 5's pro even with PR work. Is this recommended now even if you do triumvirate for example? Sorry for offtopic.


#5

Sam - you can use it: I like to use it with people that train here for two reasons: first, we are able to remove a variable (reps) and it's much easier to control volume this way. Second, people get confused with what reps to do. If you've ever trained anyone, especially large groups (30+ people in one room), it's best to keep the thinking down to a minimum. But even with small groups, the more thinking you eliminate on their part, the better.

At the end of the day, it's not going to matter that much. What will matter is the role that the main work, supplemental work and assistance work have in the overall picture. You control these three things and conditioning work (with the necessary speed/mobility/recovery work for each phase) - you'll be good to go.


#6

Yeah, makes sense. I have only trained my wife, but she wont listen to me anyway... Im still sticking with "original" 5/3/1 and pushing PRs, because like you have said those sets/goals make me "tic". Even if im on BBB cycle.

One question regarding 7th week though; if I want to use it on my programming, would I simply work up to TM or do 5 reps/each set towards the TM?
I have done it once and just "worked up" like: 50%x5, 60%x5, 70%x3, 80%x3 90%x1 TMx5. Still resetted since it was cycle 5.


#7

I always use sets of 5 - I guess it doesn't matter but if a few sets of 5 prior fuck up your training...that's not a good thing. My wife just pushed Prowler, low handles, for 1/2 mile in a little less than 20 minutes. So I think we can all muster a bit of strength for a set of 5 reps.


#8

True that. Sets of 5 it is next time. Thanks!