Haven’t seen a post recommending the consumption of whole chickens yet so I’d like to recommend everyone eat one whole chicken every day on top on the other stuff you cram down your pie hole to help facilitate “dem gainZ”. You’ll thank me later.
Now that that’s out of the way I’d like to post about a little template that I’ve been tinkering with that is loosely based on some of Jim’s full body templates. I have been having success with it. Bill Starr is one of my fave authors, besides the “mad scientist Wendler”, and a select few others. In his book “The Strongest Shall Survive” (damn good book) Starr gives an option to do a different movement for pressing each of the three day full body sessions. Using this it’s easy to apply this to the lower body movements as well as the back exercises(accessories).
Using this idea and combining it with 5/3/1 set up I came up with:
Squat 5/3/1 ladders
Press 5/3/1 ladders (pull-ups)
Front squat 5-7x5@75%
Behind neck press 5-7x5@FSL (pull-ups)
Deadlift 5/3/1 ladders
Bench 5/3/1 ladders (pull-ups)
Face pulls xMANY
Jumps and mobility before each session. Off days (Tuesday/Thursday) are for light conditioning. Walking with a vest and the like. Because the deadlift is on Friday and it doesn’t fry your legs you can do some hard conditioning on Saturday if you so choose. Hills and sprints and the like. The ladders are a very good way to squeeze in more volume without burning you out.
Day 2 weights would require that you know what day 2 exercises TM’s are. Once you pick a TM calculate what the first set of that particular week would be if you were doing standard 5/3/1 sets and use FSL only. If you’d want to do more of Monday’s main movements on Day two just use that weeks FSL. 5-7 sets of 5 is actually 5x5@FSL with a two set warm up that are 10% drops.