Can I Get a Review for my 5s Pro 5x5 FSL Leader?

Bigger Stronger Leaner Jim Wendler 5/3/1 Coaching
1

I’ve been advised from Reddit to post this here and see what you guys think. I will copy and paste straight from there to here:

"So I’m planning out my 5/3/1 Forever programming after this Sheiko block, but I’m trying to use it with Brian Alsruhe’s giant sets. Tell me if I have the right concept and how this looks (I’ll do a sample bench day using 5s Pro + 5x5 FSL and 3 sets warmup):

Warmup Giant Set (after jumps/throws)

Antagonist: Band Pullaparts x20

Main: warm up Bench x5

Core/SL: hyperextensions x8

Conditioning: Jumping Jacks x10

Rest 90 seconds, repeat 3 times

Main Giant Set

Antagonist: Barbell Rows x5

Main: 5/3/1 Bench x5

Core/SL: Bulgarian Split Squats x10

Conditioning: Kettlebell Snatches x8

Rest 90 seconds, repeat 3 times

FSL Giant Set

Antagonist: Dumbbell Rows x10

Main: FSL Bench x5

Core/SL: Bench Leg Lifts x5

Conditioning: Kettlebell Swings x10

Rest 90 seconds, repeat 5 times

Assistance Giant Set

Antagonist: Inverted Rows x5

Main: Pushups x10

Core/SL: Hanging Leg Raises x5

Conditioning: Burpee Jumps x5

Rest 90 seconds, Repeat 5 times

Finish off with 1 AMRAP set of light tricep extensions until 30ish reps are hit.

Not including the main + supplemental, it comes down to:

Pull: 90 reps (not counting band pullaparts)

Push: 65 + tricep extensions AMRAP

Core/SL: 104

I may or may not do 10-15 minutes of hard conditioning afterwards on lower body days consisting of sled pushes a couple times a week. My main focus is to bring up my conditioning and become better at bodyweight exercises."

I’ve been told that this “isn’t 5/3/1,” but everything falls in place and most of this stuff is less-taxing bodyweight movements. Exercise selection has been thought out to what I’m limited to do at my commercial gym without going completely out of the way. There would be different exercises for the other days. Thanks for your time.

2

This style of programming works for Brian and it’s pretty tough to argue with his results. Give it a shot, looks like there’s plenty of room to adjust volume to best suit your needs.

3

My two cents are that it is taking a straightforward strength program and philosophy and turning it into a conditioning-based circuit routine. The essence of 531 is the stripping away of everything non-essential, the focus on the 531 main work performed perfectly, and the gradual but systematic strength gains.

Also, how long would this take? My unscientific estimate is “way to f-ing long”. I’d lose the “assistance giant set”, as you’re getting plenty of assistance work super-setting with the main lift and FSL sets.

Lastly, this reminds me of the quote “It’s not always what you do in the gym that leads to success, it’s also what you don’t do.”

And, finally, I’d run Krypteia if you’re looking for a 531 that really pushes the assistance and uses supersets throughout the entire workout, but does so in a focused, uncluttered way.

2 Likes
4

Calculating time out, it would probably come out to an hour to a little over an hour, which isnt unreasonable. I feel its very focused. The assistance giant set is just a way to actually get some push accessories in, but I could drop it and just focus on one or two exercises to superset. I dont want to run Krypteia quite yet, I’m just hoping to maintain my strength while improving conditioning and bodyweight movements.

5

Just do Alshrue powerbuilding program. At least it’s been tested and you’re not stabbing in the dark.

6

I’ve never understood why someone posts a proposed program, looking for “reviews“ and, receiving them, disputes them and argues for their programming.
It’s clear you’re going to do it either way so just go ahead and do it already.

2 Likes
7

I wasnt arguing at all, nor did I criticize the reviews I was given. All I did was calculate the amount of time I’m estimating it would take. I even agreed with cutting down/out the accessory giant movement. I’m also giving my opinion on it being focused in terms of my goals on working on conditioning and bodyweight movements and maintaining my lifts while the focus is placed elsewhere, but I’m very open for options to push my goals here.

8

If your going to do it like this whats the point of the last “Assistance Gian Set”? You can just cut that part out and do more of the assistance movements in your Main and Supplemental giant sets.
Why do barbell rows and db rows? Your going to take up a bench and then have a loaded barbell on the floor at the same time or just move then barbell to the floor between sets?
Why not just do your main sets paired with pulls and you FSL with push/sigle legs, core?