Yeah I think he has had his fun about it.
If he stills works high school kids, that’s what he enjoys these days I think
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I think one or two of the ‘Full Body’ templates has a pretty solid focus on the arms IIRC.
As far as bodybuilding, there’s the 531 for Bodybuilding template on his blog. @dt79 has also said to use 531 for the main lift when doing FST-7 as well, which is a bodybuilding program I believe.
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Well, let me know what you land on. I think a lot of the programs are online or in his earlier books, so I may just follow along!
We can work within parameters, but as I read more through Forever, you’re pretty right about that - Jim is big on big exercises, haha.
From Jim’s blog:
Standing Military Press – 5/3/1
DB Military Press – 4 x12
Side Laterals/Rear Laterals – 4 x12
Barbell Curls – 4 x12
Preacher Curls – 4 x10
Day 2: Back
Deadlift – 5/3/1
Bent Over Rows – 4 x12
Chin ups – 4 x10 (or do Lat Pulldowns)
Good Mornings – 4 x10
Hanging Leg Raises – 4 x12
Day 3: Chest and Triceps
Bench Press – 5/3/1
Weighted Dips – 4 x10
DB Flyes – 4 x12
Triceps Pushdowns – 5 x 20
Push ups – 4 sets to failure (this is fine because it's JUST PUSH UPS - not a main lift)
Day 4: Legs and Abs
Squat – 5/3/1
Leg Press – 5 x 15
Leg Curls – 5 x 15
Leg Extensions – 4 x12
Ab Wheel – 4 x12
@TrainForPain this is a pretty cool template, I’m still reading through Forever, but this lets us work through one together, for perhaps 6 weeks, without me giving away templates in a book that Jim doesn’t want shared around willy-nilly.
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Thanks @mr.v3lv3t by the way. That’s a perfect template.
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Ok… I’ll play!
I’ll keep screwing around for the next two weeks while you wrap up getting gigantic, then I’m in for this.
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I don’t know…looks like a lot of junk volume. I bet only a few of those reps even count. Your body won’t realize you did the first 3 sets of all those assistance moves. Maybe just do 1 set to failure. 
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rage intensifies
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Whoops, never logged yesterday’s workout
Week 4 day 3/3
Squat
165x5
185x5
205x5
115x20
Press
Called for 12 sets of 5 at 60%. Did 6 sets of 10 at a slightly higher percentage for 95 lbs. Just can’t not work hard on presses. Still focused on explosiveness. None of my reps slowed or stuck, as could be expected with a light TM.
BB Rows
5x5 @ 185
Band pullaparts and shrugs, 100 each
Oh, and yesterday’s food:
All 12 eggs were boiled, we made a ton so I ate 4 in the am, 4 in the afternoon, and 4 at night. 1 lb of the beef was the korean stuff, plus a half pound hamburger at night. Snacked on carrots, peppers, and raw green beans too.
Definitely harder to keep up on logging all my food - the kids are going crazy now that all the playgrounds are shut down and taped off. It’s a battle to keep them occupied all day, for sure. Arts and crafts non stop.
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Another “template” I have really enjoyed in the past is CWS’s version from a few years ago. Lots of time to build over and really hammer exercises.
Also, at the end of the day 5/3/1 is a methodology, not a program per say. I know jim writes templates, but you can use 5/3/1 with whatever you want. As long as you’re busting your ass, you’ll make progress.
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You ever learn MCMAP while you were in (not sure when it was phased in vs when you served)? Like me teaching my kid Tae Kwon Do, might be something to consider. You can even get a gi and white belt pretty cheap off Amazon to give them some wow factor to it.
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How old is your kid, if you don’t mind me asking? Mine are 3 and 4, didn’t know if that was too young. I was also going to point out that MCMAP is so laughably bad and ineffective that it’s just a recipe for getting your ass kicked, but I know how TKD can be too, haha. I was a brown belt and had a lot of training in it, so I still know a bunch of ‘techniques’, but there aren’t that many strikes or long combinations in it, really. Enough to teach though, I suppose.
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Just dropping this here as a decent short term mix of 531 and more traditional flap training:
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I did some of this after my hip surgery. I’m also starting to do double rest/pause for my non-main lifts.
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Sweet, except for the fact that it’s 2 days a week, and it’s not that I don’t think it would be effective - I’m sure it will, and 2 days is enough, but right now, I need to lift weights more than 2 days a week to stay sane, and conditioning doesn’t give me the same kind of relief. I think it’d be something to try in the future, though. Appreciate the suggestion!
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No worries man.
Hah! You aren’t wrong. I taught my kid some boxing at 4. The trick is to not care about them doing it totally wrong and just have fun with it. Kids boxing gloves and some focus mitts can go a long way, or a bob it bag or something. My kid is now a little older, so can learn a few more precise ideas, but I could get them to throw straight punches at 4.
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Cool. I really, really, really don’t want my kid ever competitively boxing, no matter how much money is on the line, because it’s a terrible tradeoff, but I’ve done boxing in the past, I know enough to begin the basics, and it definitely teaches discipline, so I’ll go with that for now. I’m also of the opinion - going to brace for possible outrage here - that professional boxers are in the running for most well conditioned of all professional athletes. With a couple exceptions, of course.
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