I just finished the base cycle of smolov front squats and am now transitioning into 5/3/1. My first workout was yesterday, and i used it to find my OHP 3rm. I am also modifying the program slightly. I know, I know, the book says not to… but I am a bit of a thinker and like to use the concepts of a program and design my own workouts rather than blindly follow what someone else tells me. I will use this thread to chronicle my ideas for the next couple of months. The workout looked like this:
OHP: worked up to 145x3 (I’m terrible at these)
DB bench: 60lbs 5x10 (easy/light weight, wanted to start that way and work up from there)
face pulls: 3x15
Hanging leg raises: 3x10
Here is my idea: I’m going to do the OHP days with the bench assistance, and the bench days with OHP assistance (BBB for the first cycle probably). I will do the same thing for squat/deadlift days. Then, each day will follow with a pulling motion (my shoulders are way out of balance) and an ab motion (I have never done a lot of ab work at all). Also, Tues/Thurs will be for conditioning and I train Jiu-Jitsu 4-5 days per week (generally on the same day as lifting, but post-lifting session by a couple of hours).
Deadlift(semi-sumo): 315x5, 345x5, 390x13
Low box squats(below parallel by an inch or so): 225 4x10. The last set of deads absolutly killed me. I could barely do a decent box squat. I felt like a pansy and stopped it at 4 sets.
Band pull-aparts: 3x10
skipped abs today due to lack of time.
oh, and training maxes are: