Periodization Bible Program Critique

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

I’m switching the 5/3/1 after being given a copy of the 2nd edition by the S&C coach at a University that I did a football camp for after I told him that I don’t have a real S&C coach at my school. After reading it, the template I liked the most was Assistance Work #4: Periodization Bible and have based the routine below off of it.
The program is this:
Day 1
KB Swings - 5x8
A. Military Press (5/3/1)
B1. Dips - 5 sets of 10-20 reps
B2. Chin-Ups - 5 sets of 10-20 reps
C1. Triceps Pushdowns – 5 sets of 10-20 reps
C2. Cable Curls - 5 sets of 10-20 reps

Day 2
B. Trap Bar Deadlift (5/3/1)
C. Nordic Curls or Lying Leg Curls – 5 sets of 10-20 reps
D. Bulgarian Split-Squats – 5 sets of 10-20 reps
E. Hanging Leg Raises – 5 sets of 10-20 reps

Day 3
Box Jumps - 5x5
A. Bench Press (5/3/1)
B. DB Military Press – 5 sets of 10-20 reps
C1. DB Row – 5 sets of 10-20 reps
C2. Shrugs - 5 sets of 10-20 reps
D1. Skullcrushers – 5 sets of 10-20 reps
D2. Curls - 5 sets of 10-20 reps

Day 4
A. Squat (5/3/1)
B Good Mornings – 5 sets of 10-20 reps
C. Leg Extensions – 5 sets of 10-20 reps
D. Landmine Twists – 5 sets of 10-20 reps.

Conditioning for me isn’t an issue as I do Football, athletics (Javelin, Shot Put, Hammer, Discus) and occasionally basketball, so I have my hands full with sport anyway.

Thank you for any help and critique

4 Likes
2

I’m confused by your choice of explosive movements. It would logistically make most sense to do KB swings ahead of your deadlift work, and the box jumps on squat day. If you want some explosive movement on your upper body days it makes most sense to do something like plyo pushups ahead of bench press and overhead push press throw with a medicine ball on overhead day.

3

Alright I’ll move those back to the squat/deadlift days. I Originally had them there but I was unsure if I woild.be too fatigued after it to perform the lower exercises well