Dan Green and 5/3/1

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

Hey Jim, just wondering what your thoughts are on a Dan Green inspired 5/3/1. Pretty much just doing multiple variations of each lift per day, with pretty minimal assistance after that. Something like this. I just swapped the front squats and deficits or stiff legs to get the frequency of a squat or pull variant up to 2x per week.

Squat 5/3/1
Pause Squats 3x5 - 70%
Deficit Deadlifts 3x8
GHR
Ab Work

Bench 5/3/1
Incline 3x5
DB Shoulder Press 3x10
Lots of Pullups
Rows 5x10
Triceps 3x10-20

Deadlift 5/3/1
Sumo Rack Pulls 3x5 (I don’t have blocks)
Front Squat 3x8
GHR
Ab Work

Press 5/3/1
Close Grip Bench / Pause Bench 3x5
DB Incline 3x10
Lots of Pullups
Upper Back 5x10
Biceps 3x10

Pretty much just hitting each competition lift through a few different angles to get strong at them everywhere.

That’s just a template as there are lots of other close squat / bench / deadlift variants that could be swapped in such s high bar squats, stiff leg DLs, paused benching, paused deadlifting, etc.

I’d like to hear your thoughts on this kind of training, thanks Jim.

2

Between reading dan green and Paul carter, I started to follow much more of their philosophy and my results have been fantastic when coupled with 5/3/1 principles. Basically my routine is:

Sq 5/3/1
Def dead 5x8 ramping the weight and trying each week to add weight or reps
Gm 5x8

Deadlift 5/3/1
Sq 5x10
Fr sq 5x8

Bp
Incline press 5x10
Dab rows 5x8-10
Chins 4xmax reps

Mp
Cgbp 5x8
Rows
Chins

I have realized through this that people make it far too complicated. On all 5/3/1 exercises I do first se t last and some jokers if I feel like it every now and then. People spend far too much time trying to screw around with deload weeks, different exercises, which program, etc. it really isn’t that hard and I’m making progress on every lift at the same weight I have been