Day 1:
Squat 5/3/1
FSL 5x5 and I try to screw around with it by rotating SSB, box, cambered
bar, buffalo bar, chains, bands etc etc etc
This is superset with reverse hypers, ab wheel and back raises
Day 2:
Bench 5/3/1
FSL 5x5 ditto but with swiss bar, close grip, bands, chains, buffalo bar,
incline etc etc etc
Superset with some type of rows like dumbbell, chest-supported, lat
pulldowns of all grips, barbell etc etc etc
Day 3:
Deadlift 5/3/1 (with trap bar for my fucked up back)
FSL 5x5
This is superset with reverse hypers, ab wheel and back raises
Day 4:
OHP 5/3/1
FSL 5x5 ditto but with swiss bar, close grip, buffalo bar, oly bar for
instability etc etc etc
Superset with some type of rows like dumbbell, chest-supported, lat
pulldowns of all grips, barbell etc etc etc
I try to fuck around with my FSL and superset work based on feel, need and
just looking to have fun with it. Weight is usually so low that I can
afford to screw around and not over work myself but still get necessary
work like chains when Iām feeling slow or close grip bench when my triceps
feel like shit.
As a busy, non-competitive 40+ lifter trying to recover well and avoid injury (i.e. in it for the very long haul), Iāve found this has been working very well:
Wednesday
BB Zercher squats (5/3/1, FSL 3X8):
DB rows (5/3/1, FSL 3X8): opposite side knee and hand on a bench to rest spinal erectors
Sunday
BB sumo deadlifts (5/3/1, FSL 3X8)
Ring push-ups (5/3/1, FSL 3X8): with elevated feet and weighted with lashing straps in an X-formation around chest and a small chain to tie plates
I begin each workout with about 10 minutes of mobility work (something like Agile 8 and some band work for shoulders). I follow the usual 5/3/1 progression from week to week, always do the de-load week (rather than a rest week), and simply add 5% to my training max every cycle. I do not do + sets to make sure I avoid going to failure (I need a rule telling me when to stop, otherwise, I will go to failure).
Although loading the ring push-ups took a while to figure out, my shoulder pain instantly went away (not surprising since my scapula and wrists can now move freely during my horizontal press, as it is supposed to do, and is not possible with the barbell bench press).
Aside from that, I go for a 30 minute walk each day which I can do on my lunch break at work. The only thing Iād like to add is a bit more cardio, but time is an issue.
Old topic, but still a nice reading; Iāll add my 0.2: currently on Frequency 2.0 (as per Beyond 5/3/1 e-book), with only a small twist (3ās of OHP on BP 5ās day). It looks like this:
Iāve been running Boring But Big 5x5 (80%) this cycle but using the opposite lift each day. I Front Squat on my squat days since this feels more natural for me as a taller lifter (6ā4"). I donāt get too crazy with other exercises on my Front Squat and Deadlift days since I need to give those my full attention or bad things happen to me! Hereās my setup for my current cycle and have been capping my top sets at 5 reps.
Monday
Front Squat (5/3/1)
Deadlift (5x5 BBB)
Abs / Lower Back x whatever
Thursday
Deadlift (5/3/1)
Front Squat (5x5 BBB)
Abs / Lower Back x whatever
Friday
1A) Bench Press (5/3/1)
1B) DB Row x 10
2A) Overhead Press (5x5, BBB)
2B) Kettlebell Swings x 20
Saturday(Conditioning)
Lately this has been 2 mile, 80 pound vest walks but on some days this can be a kettlebell day or a track day where throws, carries and sprints / running is done. This is mostly depending on feel.
I stretch everyday and always do a prying goblet squat stretch with a kettlebell to open up my hips and hold the deepest position for about 30-45 secs.
This is not a template, but rather programming stuff. I just wrote this down to a piece of paper to keep me on track. Im going to apply these newer 5/3/1 concepts on my training and still do some good old PR work at the end of each program.
Ps. Im just regular lifter joe, not competing athlete.
So this reprecents 4 different 3 cycle programs and over a year of training. I have used agile 8 for long time but now my warm up/mobility/recovery protocol is bit different but still somewhat similar.
Assistance volume and conditioning will vary due supplemental volume, so will number of jumps and throws.
Im now on first cycle of first program (5ās Pro, FSL 5x5) and I train 1on 1off with one main lift/day, since this is flexible schedule if I need to take extra day(s) rest or train 2 days in a row sometimes. I think little over a year from now I will have a pretty good idea what works for me for each lift.
I make good progress with the way I have it set up and am always excited to workout.
Monday
A. Squat 5/3/1+ 3x5 FSL (paused)
B. Stiff leg deadlift 3-5x10
C1. Weighted sit-up 3-5x12
C2. Hanging leg raise 3-5x12
C3. Side bend 3-5x12
Tuesday
A. Bench 5/3/1 + 3x5 FSL (paused)
B1. Incline DB press 3-5x10
B2. Chest supported row 3-5x10
C1. Fat bar curl 3-5x12
C2. Dips 3-5x12
Thursday
A. Deadlift 5/3/1 + 3x5 FSL (deficit)
B. Front squat 3-5x10
C1. Back extensions 3-5x12
C2. Ab wheel 3-5x12
Friday
A. Press 5/3/1 + 3x8 FSL
B1. Close grip bench 3-5x10
B2. Chin-ups 3-5x10
C1. Dips 3-5x12
C2. Fat bar curl 3-5x12
I usually start with 5 sets for the assistance then take one set off each week so Iām only doing 3 sets after the heavy 5/3/1 week. Iāll sometimes go heavier on the big assistance lifts and do lower reps for a cycle or two also.
This is a great idea for a thread. With that said, let life get hectic and get in the way the last few weeks and havenāt really gotten anywhere in a couple of months and going for the epic Comeback rally in the T-transformation challenge
1 year(April/1/2018) training goals: (current)
First, Drop 40 lbs of flubber (240)
Then, Deadlift five plates: 500lbs (425)
Squat 4 plates w/ no wraps: 405 (365)
Bench 3 plates: 315 (285)
OHP 2 plates: 225 (175)
Short term goals: #1 nutritional discipline
Develope strong conditioning and work capacity
Drop 15 lbs by June 1
3 miles in 20 min(current 1.5 mi in 11min) by July 1
Deadlift 455 and bench 300 by September 1
Mon:
Deadlift: 5s Pro (SS w/ dips)
Deadlifts BBB: 5x10 (SS w abs 5x10)
Conditioning: running
Wed:
Bench 5s Pro (SS chin ups)
Bench BBB: 5x10 (SS rows 5x10)
Curls: 50 reps
Conditioning: HIIT training (100/200/400 m sprints, Farmers/zerchers/overhead carries)
Fri:
OHP: 5s pro ss w chins
OHP BBB ss w rows
Squat 5s pro
Squats BBB
5th cycle in, 51 year old, general strength/conditioning/fat loss needed
Monday
OHP 531,
More OHP 5 sets of 10
Dips 5 sets of as many as I can which is not too many
10 min conditioning
Tuesday
Deadlift Day 5/3/1
Front squats subbed for more DLs, 5 sets of 10
Seated Box Jumps 4 sets of 10 30" box
10 min conditioning
Wednesday
5K easy run
Thursday
Bench Press Day 5/3/1
More Bench Presses 5 sets of 10
BO barbell Rows, 4 sets of 8
Some barbell curls or chinsā¦depends
10 minutes conditioning
Friday
Squat Day 5/3/1
More Squats 5 sets of 10
Barbell Box Step up 4 sets of 8
10 minutes of conditioning
Sat/Sun rest days, maybe a 30 minute walk each day
So far conditioning is random; usually EMOM; wall balls, bear complex, beginners snatch complex, skipping rope/kettle bell swings, rowing intervals, farmers walk. I just pick the one I donāt want to do and am weakest on usually
Off-season. I use this and pick exercises to strengthen the weak areas for the lifts. I would think of this as a 531 template with DUP.
Day 1 & 3 both use jokers and FSL.
Day 1: 531 Squat/Bench Press; 3 sets x 6-8 reps for assistance work. 2-3 exercises/heavy ab work.
Day 3: 531 Deadlift/Overhead Press; 3 x 6-8 for assistance work. 2-3 exercises/light ab work.
Day 5: Bodybuilding exercises for upper body. Final sets get rest/pause 2 times after final rep.
Day 6: Bodybuilding exercises for lower body (leg work is mainly compound exercises with 15-20 rep schemes). Final sets get rest/pause 2 times after final rep. Some isolation work/reps for ab work.
I use this mainly for female clients because their recovery ability is always higher.
1- DL day
Original 5/3/1 with PR set
Joker sets
5x5@FSL
Assistance
2- Press day
Original 5/3/1 with PR set
10x5 BBS@FSL
Assistance
3- Squat day
Original 5/3/1 with PR set
Joker sets
5x5@FSL
Assistance
4- Bench day
Original 5/3/1 with PR set
BBB@FSL
Assistance
With the 3/5/1 weeks scheme (Jokers only on the first and third week).
Just for a cycle to start for, see how I do with Jokers and BBS (never done them before).
Just quickly skimmed through Forever, Iāll have to give a better in depth read next week
Currently my āweeksā are two weeks long, following the āTemplate for Noncompetitive Liftersā from 5/3/1 for Powerlifting. Most of my assistance work comes in the form of bodyweight exercises. Conditioning is from Hardstyle Kettlebell Training and running.
I do up to 5 heavy singles if I get good numbers of reps on my 3x3 and 5/3/1 PR sets (8 or more on 3x3 week and 5 or more on 5/3/1 week). Theyāre at no more than 95% of predicted max by my PR set.
My lift days are like this (I do jumps/throws as recommended in 5/3/1 Forever):
First week:
Day One -
Bench 5/3/1
Power Clean 5/3/1
Day Two - Squat 5/3/1
Second Week:
Day One -
Press 5/3/1
Weighted Chins
Day Two -
Deadlift 5/3/1
Assistance work is entirely bodyweight and kettlebell based.
Five reps on the 531 week should be the absolute minimum, and it should usually be more than that. If you canāt get AT LEAST five strong, fast reps on the 531 week, your training max is too high.
Thanks @kbama . I just recall in Beyond 5/3/1 there was talk of ārep cappingā for most people. Jim had said that most people should cap 5s week at 10 reps, 3s at 8 reps, and 1s at 5 reps. I might well have misunderstood there.
Right now I canāt squat or deadlift due to an anterior pelvic tilt. Iām working on getting this corrected(more core work) so right now Iām doing a 3 day a week program
Monday
Bench Press 5/3/1 with 5x5 FSL Template
Assistance work - Kroc Row, Tricep Pushdown, Neck Extensions
Wednesday
Leg Press 5/3/1 with 5x5 FSL Template
Assistance work - Chin Ups, Standing Calf Raises, Neck Extensions
Friday
Shoulder Press 5/3/1 with 5x5 FSL Template
Assistance work - DB shrugs, Face Pulls, Neck Extensions
Once I can get this anterior pelvic tilt fixed, Iām going to start doing deadlifts again. Canāt wait. Really is my favorite exercise, they just destroy my lower back right now.
I just started the 5x5 FSL template. Iām going to do that for 2 cycles, then switch to 5 proās SSL for 3 cycles, then back to 5x5 FSL template. Rinse and repeat.