First of all - thanks for the great program. Here’s some info about my situation:
I’m an intermediate level lifter and have been in weight training somewhat 2 years now (most of the time doing 5/3/1). My calculated maxes with 200lb bodyweight are S:340 DL:420 B:230 OH:145. I have been taking a month break from 5/3/1 because of back injury (doing mostly upper body and rehab training), but starting again next week with lowered TM’s.
My life is full of everything (study, work, baby on the way…) and I’ll have time for training 3x week with no regularity in days/training times. In other words I’ll train whenever I’ll find time.
My main goals is increasing strenght while being in decent shape. I have extremely long back, and therefore I must do lot of work for my abs and lower back for not breaking down during heavy DL and Squat sessions.
I have been doing different templates of 5/3/1, and were doing full body before my injury. I liked the frequency of the template, but made some changes in it.
Template:
D1 Squat 5/3/1 (fsl)
Bench 5/3/1 sets (no PR, do 1x80% 1x90% 1x100% in 5/3/1 week)
5x chins
2-3x sets of low back, abs
D2 Sumo Dl 5/3/1
Press 5/3/1
Front Squat 5/3/1 sets (no PR)
2-3x sets of low back, abs
D3 Squat 5/3/1 sets (no PR, do 1x80% 1x90% 1x100% in 5/3/1 week)
Bench 5/3/1 (fsl)
5x rows
2-3x sets of tricep pushdowns, rear lateral raises
NOTES:
- Do fsl only in the 5 week.
- Try PR sets specially in 5 and 5/3/1 weeks - take it easier in 3.
- You can try ONE joker set in dl and press in week 1+ if you hit a PR.
-Do conditioning 3x week (low stress - such as weight vest walking, swimming, sled working).
-Never do conditioning in the day before of D1 or D2.
In short:
Am I doing something stupid here when I start making something my own instead of just doing a ready template?
Is the program too much with the 3x week moderate conditioning and somewhat stressful life?
Would it better for someone with my levels just do some more volume based strength program (such as bbb or 5/3/1 with jokers and fsl) instead of this kind of “frequency-based” template?
Should I drop the fsl and TM sets? (I really like doing them thought!)
Any advice is appreciated!
PS. Sorry for the possibly typos/bad writing - English isn’t my first language.