Hi guys (and Jim)
I’m annoyed at how long this post got. All I’m looking for is some validation I’m “doing this right”. Or something. Maybe some recommendations or things I can tweak.
I’m 40 years old, 6’ 4" 270 pounds, played rugby for 22 years, some of it at a high level. I’ve done 26 cycles of 5/3/1 over the last 3+ years. Lots of BBB, FSL, and at one point I even did 5/3/1 as programmed and then I did GVT 10x10 (instead of BBB) for a few cycles (experimenting). I progressed pretty steadily on these programs with deloads every 4th week for about 18 months. Then, the joints were getting sore and I actually did get tired of lifting heavy, so I took a 6 month deload during one of my rugby seasons where I did lots of power work, high volume, lower weights, and mobility. And of course my top end strength diminished during that time.
When I restarted 5/3/1 it was right after reading the 2nd edition, so I lowered my training maxes and moved to the 3 week cycles only occasionally doing deloads. I train 4 days a week, each day focusing on a main lift. During rugby season I really have to fuck with my schedule because I get beat up at training and games, but I do it. I cut back in some cases to JUST 5/3/1 progression on my main lift and get out during this time, none of this is a problem, just setting the stage.
Right now I’m pre-season, so there’s no schedule constraints. Here’s what I’m doing and I’m just looking for opinions.
Before EVERY session (light or heavy) I do my own stretching/mobility involving a few aspects of Agile 8 but not all. I don’t spent 15 minutes warming up, it’s closer to 3 minutes and then I warm up specific to each lift (i.e. each 5/3/1 block starts with the bar, so there’s up to 5 - 6 warm ups before I hit the working sets).
Sunday morning - “Recovery Day” - tuck jumps, skip rope, front/zercher squats, RDLs, drills involving power clean movement, and then I like to hit my traps, so snatch grip high pulls, clean pulls, and things like angle press and lily shrugs. Farmers walks when I have time.
Sunday night - 2 hours high heart rate pre-season rugby drills and conditioning, in a gymnasium, which beats the fuck out of my knees.
Monday - OFF - stretching, walking, and that’s IT
Tues AM - Press 5/3/1, up to 3 set Joker, 1 set FSL Rest Pause, 10 sets chins in between those, 3 - 5 seats each of dips, biceps, traps/rear delt work
Wednesday AM - Squat 5/3/1, up to 3 set Joker, 1 set FSL Rest Pause, 10 sets ab roller or hanging leg raises between those, Power Clean progression using 5/3/1, Lily Shrugs x 5 sets
Thursday AM - same as Sunday morning
Friday AM - Bench 5/3/1, up to 3 set Joker, 1 set FSL Rest Pause, 10 sets chins in between those, 3 - 5 seats each of dips, biceps, some kind of shrug
Saturday AM - Deadlift 5/3/1, up to 3 set Joker, 1 set FSL Rest Pause, 10 sets ab roller or hanging leg raises between those, Power Clean progression using 5/3/1 (same as Wednesday, yes I’m doing it twice a week), some kind of big ugly shrugs x 5 sets
Current TMs: OHP 225, Dead 530, Bench 325, Squat 460
I strongly suspect I’ll be changing things up once I read 5/3/1 Forever. I’m not on the private forums so I’m just getting exposed to the newer terminology, leaders, anchors, PRO, etc.