I want to say thanks, firstly, because my opinion of how well I was doing in regards to my fitness was completely humbled in this first week.
Prior to starting this workout, I was doing a 5-day-a-week PPL from reddit for about 6 weeks. I thought progress was decent but there was a lot of emphasis on accessories and not a ton of volume on the compounds. I did no warm ups, no running, no jumping, nothing. Just lifts and accessories.
With the Beginner Prep School, I’m already sweating on the bodyweight warm ups. I’ve not been supplementing my main lifts with easy bodyweight exercises, neither have I done the 1 mile run yet at the end of the workout. Heck, I’m not even making it to the end of my circuit training for accessories, and I cannot complete the rep ranges for push ups, ab wheel or chin ups. I’m totally spent.
So thanks again, there’s a lot for me to improve on with this program, not just adding weight to my TM. It’d be nice to finish this workout template as proposed, that’s the goal. Phew.
I had this experience too. It really makes me strive to build a base. It no longer matters to me if I can’t bench press heavy; it’s all about the foundation. You’ll be impressed with what your body is capable of after a few cycles!
hey guys, I´m also running the template. Can I ask please:
-how often you guys do the recommended circuits?
-do you alternate between the two circuits?
-what weights do you use for the dumbbell squat?
-can you give me an overview?
Hey, great to see someone else also doing it! I’m currently only doing the first circuit (DB squats/push ups/pull ups/ab wheel). For DB squats, I just picked a light weight and I’ll slowly increase it as the weeks go by. Though I don’t think I’d go too heavy. I started at 6kg/14lbs.
Honestly, I’m still not finishing my circuits, and the reps are still halved. For example, today, my workout went like so:
(25 Jumping Jacks, 10 Body Squats, 10/leg Mountain Climbers, 30 secs rest) x 3
Main Lifts as prescribed in the template (Note: did not do any supplemental body weight exercises)
(20 DB Squats, 5 Push Ups, 5 Assisted Chin Ups Machine, 5 Ab Wheel, 30 secs rest) x 3
So you can see I’ve still got the following to improve:
I can suggest to try TACTICAL BARBELL - There is a BASE BUILDING protocol. This needs 8 weeks of your time and gets you very fit!
After those 8 weeks you can use the conditioning protocols (black or green) and still use 5/3/1 as your strength template.
There is also a strength part (book 1, book 2 is conditioning), but the author of the book writes that you can use any 5/3/1 template or something similar with those conditioning protocols!
hey, thanks a lot for responding to my questions! It helps a lot!!!
So you do the first circuit three times per week and you try to improve on every exercise right?
For progression on the dumbbell squat, do you have a specific scheme or do you go by how you feel? I mean, how long do you use the 6kg dumbbell for example?
I started the dumbbell squats with a 8kg kettlebell and improved to a 16kg kettlebell. I needed three months, I add 5 reps on every training session but it is way too heavy now and I feel sore and tired all the time. I can´t do that three times per week…
Same with the bodyweight exercises like push-ups and chin ups, how do you improve? Everything by how you feel or do you “program” these exercises?
Yeah, I do the first circuit at the end of every workout, so 3 times a week. My goal is to be able to do the circuit 5 times through, as specified in the book. Currently, I am gassed out after the 3rd time.
I’m honestly not sure how to progress with DB squats. I’m not even going to try give advice for that since I’m a beginner myself. Maybe now that you’re at 16kg, stick to that. Maybe a little less so you still have energy and focus on quality reps. For push ups and chin ups, do you have access to a weighted belt? That’s a sure fire way to progress.
My TMs are still very low since I just started this week but they are 60kg Squat, 52.50kg Deadlift, 47.50kg Bench, 40kg OHP. I definitely feel I could push higher but as Jim has said, starting light and focusing on clean reps.
You always could switch out your circuit accessories for something else. How many months/cycles have you done?
hey relsel,
ok, I alternate between the two circles because I thought it is too much to do one circle, especially with the squats, three times per week. But I will change that up and I will also do the circle one three times per week like you do. I cut back on the weight with the dumbbell squats…
For push-ups and chin ups I dont need a weighted belt because I´m too weak and I also have to progress on “only bodyweight” push ups and chins. I always focus on lower body, because Im tall and skinny and I always want really strong legs. Therefore I push/ed the squat.
I´m run the template for three months now but I think like you, Im so damn weak, especially in the circuits that there is so much room to improve! My goal is to complete the circuits like outlined in the book.
sorry that I ask again, but how do you decide if you go up in weight in the dumbbell squat? you say you are not sure how to progress, but anyhow you have to improve right? do you know someone else who runs the template and what is a typical weight for the dumbbell squat?
You’re on your way! How is your sleep and diet? I also have a slim build (I was skinny, but I’ve gained since I’ve started tracking my calories) but I’m probably shorter (175cm). Honestly, if your diet and sleep is in good shape, you’ll should see good progress on your leg strength and size. Take progress pictures, same position, same light, monthly. You may not see it on a day to day basis but progress pictures are motivating.
As for DB squats, I wouldn’t place a heavy emphasis on them. Just keep progressing on your 5/5/5 compound squats. Also, another tip could be to do SSL rather than FSL? Second-set-last. I do this with bench since I feel my chest is a little meh and could do with that extra bit of volume.
I mean this template does hit legs decently. In endurance and strength (Warm up squats, squats compounds, DB squats, running).
If after all that, you still feel like you want to do more, you could move to a 4 day template and have a dedicated day for legs (Squats 531 + Accessories).
Where does Jim prescribe supplemental bodyweight work between sets for this? I’m debating running this template but I haven’t seen him say anything about this in Forever. If you know what he says to do I’d really appreciate it.
Sorry for the late reply! I had a quick look in the Forever 531 book and it’s on page 40, he mentions the supplemental work. He talks about it under the headers ‘Workout A’ and ‘Workout B’.