I had two wrist surgeries this year and only few months ago I started working on my strength. Doing a lot of push ups chins etc……basically preparing my self for the program. Finally I feel like I’m ready to get back on track and start hitting the 5/3/1.
I’m hoping to get some good feed back on my program I have choose to do.
Day 1
Main lift
Squat 5/3/1
Supplement lift
Deadlift 5x10 (FSL)
Assistance lifts
Dips 5x10/chins 5x10
Day 2
Main lift
Overhead press 5/3/1
Supplement lift
Bench press 5x10 (FSL)
Assistance lifts
Hanging knee raise 5x10/single leg lunge 5x10
Day 3
Main lift
Deadlift 5/3/1
Supplement lift
Squat 5x10 (FSL)
Assistance lifts
Dips 5x10/chins 5x10
Day 4
Main lift
Bench Press 5/3/1
Supplement lift
Overhead press 5x10 (FSL)
Assistance lifts
Hanging knee raise 5x10/single leg lunge 5x10
Well that’s the program I’m following, I think it’s the BBB beefcake one.
I’m hoping to get some feedback or some advice…
Thanks all
Only thing i’d say is going straight into FSL 5x10 deadlifts and squats will be super hard, especially as you’re coming back from time out or whatever. In Boring but big Wendler advises maybe starting at 30% of your training max for the 5x10 sets if you’re new… Yeah the weight might be easy but that amount of volume is going to be hard to recover from. You’ll still make progress but not murder yourself whilst building up your work capacity, potentially affecting sessions later in the week.
Do 30% for the first phase, 40% the next etc. Build yourself up to FSL as even 5x5 FSL is hard for a lot of people. Focus on consistency and enjoy yourself before you go balls to the wall.