Welcome aboard and great choice getting into some 5/3/1 action.
5x5 and some Stoppani’s S2Size should have built a pretty solid base for you. What are your current lifts at (OHP, Bench, Deadlift, Squat)?
I like the basic program:
All your assistance is outlined in the article.
Quote from article:
Over the past 20-plus years, the following principles have stood the test of time, and I believe they can make any program successful:
Start Too Light
Progress Slow
Set Personal Records (PR’s)
Use Multi-Joint Exercises
If you’ve never tracked food before, it would probably be a good idea to know what you’re putting in your body. How much food/what macros you require will be dependent on your current level and what your goals are.
AMPRAP = As Many Reps as Possible…with good form. As soon as the rep slows significantly or form starts breaking down is when I would be done with the set. Leaving 1-2 “in the tank” is a good idea.
Quote from the article:
Tuesday / Thursday / Saturday
Conditioning Weighted Vest 2 miles
Mobility DeFranco Agile 8 3 x/day
So yep, don’t go crazy here. The cardio should help your recovery, not hurt it.
Don’t get too caught up in prescribing your warmup. If you’re only doing 55lbs for your working sets, you may want to grab some light DB’s or 10lb plates and do some circles, and presses. I do a bunch of band pullaparts, band dislocates and banded facepulls before my OHP and Benching to warm up my shoulders. The objective is to get them warm and primed for your working sets. This is pretty individual to the lifter and can vary from one day to another.
If you have any other questions let me know. I’m no 5/3/1 expert but have ran it for long enough that I know what works for me!