The beauty of using a 5/3/1 template is just that; it is a template. Once you establish a base, you can add to it depending on goals, or even just how you feel on a given day. Yours does not look bad to me, but could use a few tweaks.
For starters, do you have, and have read, the 5/3/1 book? If so, read it again (and again). Most of questions people ask about it are in the book, and if you are just piecing together the program from internet blurbs, I assure you that you will get the program wrong. Also, the book has plenty of templates already laid out, you canÃ?Â¢??t go wrong using those and it will eliminate the guesswork you might be making now.
Give us something about you to work with. What are you goals? This is in the beginners section, so I assume that you are a beginner who wants to make general improvements; get stronger, look bigger, move North of Vag. How old are you, how long have you been training? Do you have any glaring weak points, or injuries to work around? Are you in-season with any sports or activities? A routine canÃ?Â¢??t really be evaluated without knowing what you are shooting for.
Remember to program light. Use a training max, %90 of your 1RM, base your 5/3/1 percentages off of that. It is a patient, slow and steady program. Forget for a while about max weight and focus on quality rep maxes.
Pull-ups, pull-ups pull-ups. I see you have upper back work with rows and rope climbs. Rope climbing is an interesting option, not a bad choice, but just something I donÃ?Â¢??t see often. Still, neither of those replaces pull-ups. Pick a number, say 50 to start, and perform those throughout the week where you can fit them in, any set/rep scheme.
I donÃ?Â¢??t see any core work. I define core as Ã?Â¢??everything above the hips and below the nipsÃ?Â¢??. Abdominals, low back, obliqueÃ?Â¢??s. Keeping those strong will support your heavy lifting and go a long way to preventing back injuries. Sit-ups, hanging leg raises, good mornings, GHRs, back extensions are all good choices to include.
You have leg presses 5x10 listed after doing 5/3/1 squats and 5x10 squats. Try it for a month or two without leg presses; that seems like overkill. The 5x10 squats are no joke, especially if you keep the rest periods to about a minute between sets. If you still feel you need more leg work after a month, perhaps add lunges instead of leg presses.
Where is your conditioning? Of course it depends on your goals, but in most cases, conditioning is a must. 2-4 sessions of hard conditioning is recommended. To paraphrase Wendler, Ã?Â¢??if your grandma can do it, it isnÃ?Â¢??t awesomeÃ?Â¢??. Hill sprints and sled/prowler work are good choices.
Cleans and Deadlifts go well together. Consider doing trap-bar deadlifts for your rep work, 5x10. I find that my back thanks me for that substitution. Also consider adding another low back/ hamstring/ posterior chain exercise to balance it out.
Consider adding in some exercises for shoulder health. These are light lifts, going for 25-50 reps. Face pulls, various raises, band pull-aparts, etc. These are for injury prevention, not to build strength or muscle.
Hope this helps.[/quote]
Thanks for the feedback, I’ve never started the program yet, I’m waiting till my wrestling season is over and in fact that is where I get my conditioning. If I were to add more it would be overkill, right now I’m looking for strength. I’m a freshman in high school wrestling at a very high level of competition. I wrestle all year so my conditioning is extremely high but I feel weak. I’ve messed around lifting weights but never dug deep, I’d always win from technique but sometimes it doesn’t always work when the other guy is stronger. I did get the book as well. Does legless rope-climbs have any carryover to pull-up work?