I've completed 3 cycles of 5/3/1 with BBB. I've tried to follow the program exactly as Jim wrote it (2nd edition eBook) though in some cycles I've needed more than 7 days to get through a week's worth of work and recovery. My bodyweight started around 189 and is now about 192. I'm 36yo and 5/11 with 2 years of Crossfit before switching to 5/3/1.
Based on the 1RM max formula, I've posted solid gains:
Press - up 20 to 124
Deadlift - up 94 to 360
Bench - up 39 to 183
Squat - up 56 to 285
Speed through cycles: I need 8-9 days to complete the work and feel like I'm ready to go for each workout. Do I push myself to get it down to 7 days, or keep making progress at the slower pace? Given Jim's mantra of "Progressing Slowly" I think I should stick with what I've been doing but hoping for feedback.
Hanging leg raises: I'm getting my feet higher on more reps each week, but cannot do toes to bar the way he shows them in the book for more than 1-2 reps in the first set. Since I'm making progress, should I keep at it or is there a more effective option?
Pullups: I'm using the weight assistance machine at the gym for these - each week I've done more and more sets with less and less assistance. Since I'm making progress, should I keep at it or is there a more effective option?
Acronyms: What does FSL mean? What are PROs? Yeah, I tried to google these but it just takes me to articles that use them but don't explain them.