Kicking Ass on 5/3/1

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

This is what I have been doing:

  1. Agile 8
  2. Sprint/ Jump/ Throw: 5 rounds of different variations
  3. 5/3/1 Deadlift, Press, Bench, or Front Squat
  4. “Dynamic” Assistance work using the opening weight of the above lift 10-15 sets of 2-4
  5. All of the above supersetted with some sort of pull (chins on upper body days/ face pulls on lower body days)
  6. 3 of easy bis/tris (on upper days) or 5 sets of abs (on lower)
  7. Conditioning (prowler, walking, or more sprints) on off days

Results:

Smashing PRs (+10# deadlift, +15# bench; +30# front squat; +5# press)
Looking both leaner and more muscular.

After my deload, I am going to do the 13 week Boring But Big program. (And eat more!)

Anyways, all this to say, the program works. Make it your own, but don’t overcomplicate things.

2

Congrats on the PR’s!