That’s the thing, I have no goals lol.
I’m strong enough, I’m big enough, and my conditioning really doesn’t need much improving. So at this point it’s honestly about maintaining, having fun, and experimenting.
Maybe I’ll just squat everyday lol.
Hmmm … thinking what I’d consider if I had that kind of high quality problem! What about developing new skills? Have you done strongman training or olympic lifts?
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Just make stuff up then man. Enjoy it.
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Could do a random Crossfit WOD generator if you really want to hate yourself for like 20-60m at a time haha.
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No desire to get bigger/stronger?
Time to get ripped then?
Ripped as I want to be. Have no desire to “cut” haha. I’m 11.3% bf, so I’m gonna stay right there.
I would love to be bigger, but I don’t love it enough to want to eat at that point lol.
I think I might do one of the FB templates from 531 Forever.
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I can snatch 225lb + and C&J 300+ so no desire to olympic lift lol. I’m saving strongman for after the summer.
I think honestly I might do a barebones 5/3/1 and just do some crossfit.
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I FIGURED IT OUT.
I’ve been wanting to do something like this for a LONG time. This would be perfect for the summertime! I’d have to make some changes, but I think I found something fun I can try and see where it takes me.
Well either this or squat everyday lol.
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What about specialization? Any body part you would like to accentuate?
My CALVES!!! Legs look like a damn drumstick!
Check out the prep and fat loss template from forever. I’m digging it anyway. You basically do assistance in between all your sets including warmups. And it’s a bit lighter so a nice way to recoup after all that heavy lifting while maintaining conditioning. It’s set up for 4 days a week though. Also Thibs 2a program was pretty dope and was 5/days.
The one lift a day while also focusing on 2 smaller body parts could be a good option. Say, Calves and lateral delts.
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Maybe you’d want to look into a fun conjugate template and maximize your power out-put for your bodyweight.
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FRONT SQUAT / CHIN-UPS / GHR / DIPS / AB WHEEL / JUMP ROPE
355x5 / x10 / x10 / x15 / x12 / x50 skips
355x5 / x10 / x10 / x15 / x12 / x50 skips
355x5 / x10 / x10 / x15 / x12 / x50 skips
355x5 / x10 / x10 / x15 / x12 / x50 skips
355x5 / x10 / x10 / x15 / x12 / x50 skips
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Those circuits are crazy… Awesome Nutty
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So last night I read 5/3/1 Forever from front to back again. I even read Jim’s blog.
I think it’s time I jump on the 5/3/1 train. I think it’s time I TRULY gave 5/3/1 and the system a chance to work. I’ve never really trained sub maximally. I think this will be good for my body. It would be a nice to get on a program that I don’t have to think at all. Just plug in the numbers and go lift them.
You guys are my go to people for 5/3/1.
My plan initially is to run 5/3/1 is the following:
2 Cycles - Leader - 5’s Pro, BBB @ 5x10
1 Cycle - Anchor - PR set, Jokers, FSL @ 5x5
Then see what happens. If I notice that BBB pushes up my OHP/Bench/Squat/DL then I’ll continue to use it. If I notice that it doesn’t, then I’ll switch to another template for the lifts it didn’t work in.
In a nutshell does this seem like the smart way to use the system?
Definitely looks pretty standard. Should have success with it.
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Have you ever run any of the FB template for 5/3/1 (minus BTM)?
Going through the book, I’ve decided what I’m going to do.
I will be doing the Full Body # 6 Template.
MONDAY
Squat - 5x5 @ SSL
Weighted Chins - 50-100 reps
Press - 531, 5’s Pro
Assistance - 50 reps each category
WEDNESDAY
Squat - 5/3/1 or work up to TM for 3-5 reps
Deadlift - 5/3/1 or work up to TM for 3-5 reps
Bench Press - 5x5 @ SSL
Assistance - 50 reps each category
FRIDAY
Squat - 5x10 @ FSL
Rows - 50-100 total reps
Press - 5x5 @ FSL
Assistance - 50 reps each category
This will allow me to keep my time in the gym down having to only go 3x a week. On Tuesday/Thursday I will do sprints or something outside.
But the big reason for doing this is because this allows me on Saturday to do a strongman morning and finally start using my log and farmers handles to do REAL farmers walks.
I’m going to take the rest of this week and next week off from lifting. It’ll be good to give my body a rest and take a mental break, and then it’s time to attack it!
I have not. I’m not the biggest fan of full body training.
The only actual 5/3/1 programs I’ve run are
BBB
BTM
SVR II
God is a Beast
Otherwise, it’s just been about using the principles.
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It’s very kind of you to tag me but I’ll be honest, I’m no 5/3/1 expert at all. For starters, I don’t have a clue what the fuck leaders and anchors are about. To me it just seems to be a layer of complexity that is pretty useless because I don’t see how it makes any difference to just plugging away and periodically switching out supplemental templates and assistance.
For what it’s worth, I’m sure your setup would work because you’d make it work.
Were I to run 5/3/1 again, and I doubt that’ll happen, it would be like this:
PR set capped by bar speed
Then
FSL three sets using a different main lift variation every week, reps between three and eight
Then
Periodisation Bible but with some kind of rows at least three days a week
Deload every fourth week
Keep TM the same for around six months, then test and recalculate
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