Hows this look?
Main Lift
Accessory Lift
Antagonistic Lift
Conditioning Work
So bench day may look like:
Bench Press
Inc DB Press
DB Rows
Prowler Sprints
go check the 5/3/1 thread in the powerlifting section, there a post about Jim seminar review of a few weeks ago…i think you will find your answer.
But your template look good…!!
Cheers crankMAN - i wasnt sure where to ask, 5/3/1 & Wendler are powerlifting, but its a conditioning template.
I think that the template looks elegant and balanced.
Just one point for consideration however is that I have read that the enzymatic activity associated with endurance (AMPK) turns off the enzymatic activity required for strength and size (mTORC1) and therefore strength training followed by endurance is not ideal.
I do not know how good the science is and how significant the interference is in the real world.
Make sure to do the rope jumping before you lift. I’m wrapping up my first month of 5/3/1 and have done no cardio other than the rope jumping, mostly because I’m too worn out after the lifting. A couple days ago I got on one of those arc trainers and do intervals at the gym to participate in a charity event. When I normally did these, it was on an off day and I had a hard time going over 10 minutes worth of intervals.
On this day, after squatting and benching, I did 12 minutes of intervals and wasn’t even tired! I stopped because I had to leave and run some errands that evening. I guess what I’m trying to say is give the warmup and lifting your most effort before deciding what you want to do with post workout cardio.