I did this 15 minute ab workout after doing family game night and having a few drinks:
I’m surprisingly winded
Followed by:
Juarez valley BW squat: 30-1 (didn’t time it. It was hard though)
Notes:
Training update:
I’m to the point where I no longer have the time or willpower to make the time to train 4 days a week (main sessions). I’m looking to switch to 3 day a week and I’m torn between 2 ways:
Use a 5/3/1 3 day template (looking at 1000% awesome for 2L/1A and then BtM) for a while and effectively use this to be the other part of periodization with conjugate (sub-max, higher frequency, higher volume, more specific). The break from near max work would be nice. Working up that heavy is sort of mentally having its tax on me (leading into sessions. Once I’m in the session I’m fine) with the school work I have but I do find it really really fun
Find a way to run my current programming in 3 days a week. I know U/L async and U/L/F but it kinda seems to violate some of the key principles of conjugate (3 days between sessions). I think that would look like having the full body day as my rep efforts but some other things like doing some lower accessories (less taxing ones) on upper body day and vice versa basically making it 3 day a week full body (now that I write this out, this doesn’t look so bad)
I’ll think about it and come up with something. This was helpful to write it down. Any opinions welcome
@BrandonCrawford I’m glad you posted the other tread because I have been thinking about this over the weekend.
This in specific is what I’m trying to solve haha
Lastly, my quads are still sore from the bodyweight squats. Unsurprisingly, doing them after a few beers and drinking a little more the next day was not a good idea, but it was a really fun weekend so I don’t regret it
Edit: I’ve settled on it. To get my conditioning and recovery up, Ill do the 5/3/1 1000% awesome for 2 leaders/1 anchor, followed by building the monolith, and then switch to a full body conjugate. This way I can adapt to the higher frequency and hopefully have a better volume tolerance leading into another conjugate block
Last edit: I was thinking about this while listening to my motor development lecture and I realized that when I use to do 5/3/1 I didn’t push the accessories or chose correctly because I didn’t know how to. Conjugate you have to push the correct accessories so leading back into a few 5/3/1 cycles with this knowledge will probably be game changing
Thanks for the shoutout lol. I’ll make sure to read any advice you get in here too.
It looks like you may have already answered your own question, but if you’re still looking for ideas/inspiration, have you looked at Joe Defranco’s Westside for Skinny Bastards? It should answer your mail in terms of having those different dynamic/max/rep focuses, and I’m pretty sure one of the articles is a 3-day U/L/U or maybe they flirt with being 3 full body days. Either way it was the first thing that came to mind with what you are looking for.
This will be some great inspiration! I had always thought it was a 4 day a week program. Thanks for the info!
Mostly. I needed a place to write it out and something to work with but I’m always open to ideas!
5/3/1 C1W1D1
45 min:
SSB: 185x5, 215x5, 240x5
OHP: 115x5x5
V-bar pushdown: 20 (each side): 12,12,13
Chins: 10,7+3,7+1+1+1
GHD: 45x10,10
Notes:
I had always thought it was a 4 day a week program.
Versions 2 and 3 went that direction, but Version 1 was built around the idea of athletes already doing athletic stuff.
Conditioning:
5 rounds on assault bike:
45 sec work vigorously
45 sec work light
Notes:
Edit:
I was on YouTube and saw this video:
My GF and I had visited this place on a date night. We had their chicken liver mousse. It was hands down one of the best things I’ve ever tried
531 C1W1D2
Time: 50 min
DL:205x5, 260x5, 295x5 (I dropped my training max mid session)
Cambered bench: 145x5x5
Kroc row: 90x20 (each side)
Dips:5, 4 (both really slow tempo but pain free!
GHD situp: 8,8
Notes:
Thanks for the question, @freshyfresh.
If I really want to dial in my TMs, I use JW’s 7WP TM Test. (Check out page 20 in Forever for details.)
I usually know enough about where things stand so that the test range covers what actually ends up being my TM, but I will err on the side of Start Too Light if I really have to take a blind guess.
Alternatively, I’ve just run sets of 3-5 reps, increasing in, say, 5 lbs increments, until I hit at exertion level that is beyond how a TM should feel. I’ll then back down an increment or two and use that as the TM.
Finally—and I may be out in left field here—but there are always ways to make light weight feel heavy and keep within the spirit of the work: 5x5 FSL is “too easy”? Go 25 reps in as few sets as possible. Or use a Widowmaker. Or add a pause. Or adjust the tempo. … There’s no end to the possibilities with Start Too Light.
When you’re doing 5s pro, it’s basically “strength practice”. You’re grooving strong, consistent and powerful reps over and over again. Challenging really isn’t the goal at that point, so if it’s light, that’s a good thing. It’s like Dan John’s Easy Strength. PR sets are a whole different ballgame: there, the point of the main work is to actually push yourself to grow. PR sets are used when the purpose of main work is to cause growth.
So really, it’s a question of why you’re doing the main work to begin with.
I think I’ll do this next week and work up to a solid set up 5 where bar speed doesn’t drop too much for lower body. I think lifting first thing in the morning, semi-dehydrated, no caffeine, and no food is just impacting my lower body lifts (but I need to get back to lifting in the morning because of how well it works for me)
That’s what I typically do for FSL. I am just so not use to 5s pro even when I ran 5/3/1 a few years ago, the AMRAP version seemed to make sense while 5s pro was just like “why”. This was also because I didn’t use the leader and anchor system but that’s my own fault
That clears 5s pro up a lot. I think you may have told me this before but I just forgot it
From my understanding, 5s pro is used so you can push accessories and supplemental while PR sets are used to push the main work. Hence the reason something like BBB has switched to 5s pro than just PR sets on top of the BBB work (I can’t lie BBB with PR sets sounds fun for a cycle or 2). Just hashing that out to make sure I understand
Honestly only reason 5s pro is being used is because that’s what’s assigned in this template. I think my question was an attempt to find a TM in a round about way rather than just finding a solid training max. Also it seems to have bounced around what a training max is but I’ve never used a 3-5 rep solid set for a training max, I’ve only used a max then found TM from math, so I’m down to give it a shot.
I might even have to run a challenge template so I’m not caught up in the main work numbers after I find the TM
Thanks guys this helped a lot!
List for myself of 5/3/1 templates I want to run or rerun:
531 BTM
BBB Beefcake
Hardgainers
Beachbody challenge
Rest Pause
100 rep
Prowler
Building a bigger yoke
Krypteia
Bronson Challenge
BBB and really sore
Original 5/3/1 Challenge
From my understanding, 5s pro is used so you can push accessories and supplemental while PR sets are used to push the main work. Hence the reason something like BBB has switched to 5s pro than just PR sets on top of the BBB work (I can’t lie BBB with PR sets sounds fun for a cycle or 2). Just hashing that out to make sure I understand
It’s not necessarily used SO you can push assistance and supplemental, but moreso that, when supplemental and assistance are the focus, there has to be a balance with the main work, and 5s pro is that balance. It’s pretty much Jim’s message with all of the programming: if you add somewhere, you have to take away from somewhere else.
BBB with PR sets was how BBB was done in the beginning. It certainly works: there’s just better ways to do it.
That makes sense. Thanks!
Absolutely! Although my other favorite Jim Wendler quote from the BBB and really sore article is “This is not the smartest thing to do. But…sometimes you have to stoke the fires of stupidity”. So I might just do it at some point to stroke the fires of stupidity haha
This sounds so vile, haha. Although I do like beef liver. It just sounds really weird as s combination of words to me 
That’s what I thought too! I was talking to my mom, who grew up in New Orleans, have she said it had always been a thing so some people must like it haha. Not that this helps but it just tastes like an airy chicken spread
Conditioning:
8 rounds on assault bike:
45 sec vigorous work
45 sec lighter work
Notes:
Mine too! But unfortunately, my pain has nothing to do with my shoes and everything to do with getting old. lol
@QuadQueen I hope that’s not my case Just yet!
531 TM Test
Cambered bar bench: work up to 175x5 (Using this as TM)
SSB: work up to 265x3 beltless. Going to use 255 as a starting training max; which would be about 80% of 1rm
Kroc row: 100x14 both sides
Notes:
happy cake day
@throwawayfitness Thanks!
TM Test
Ohp: 145x5 (slight puase on collar bone)
Deadlift: 365x5 (rep pr)
Notes;
If you say so lol