Programming Advice

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

I realized I have a long way to go being 22 years old and I’m ready to really buckle down and get serious about training. My first go at programming will be at a conservative ™ Bench 230,Squat 250, Press 140, Deadlift 275.

Agile 8
Box Jumps 3x5
Squat 5’s Pro–> Superset Push 50 reps total
FSL 3x5–>
Bench 5’s pro–>Superset Pull 50 Reps
FSL 3x5
Single Leg/ Abs 50 Reps will try to work them in with Jumps later on.
100 reps on pull-aparts or curl

Agile 8
Throws 10-15
Deadlift 5’s pro–>Superset with Push 50 reps
FSL 3x5 OR 5x3? →
OHP 5’s pro–>Pull 50 reps
FSL 3x5–>
Single leg or Ab 50 Reps
100 rep Facepull or Lateral Raises

On days in between I will focus on a timed mile run 100, pushups, and 50 pullups. 5 minute stretch after weights and run.
Would want to stick to this for around a 6-week cycle. Any advice will be appericated.

2

Looks decent to me. I’m liking lifting 2/wk.

1 Like
3

Looks good. If you’re only training 2 days/week your FSL work could be a little higher, like 5x5, especially on the pressing movements, but 3x5 is safe for your first cycle. You can adjust by feel as you go.

4

You got it. Do this for at least two cycles.

You have been listening and I appreciate it.

1 Like
5

Why do you superset Squats and Deadlifts with a push movement prior to the Bench Press and Press? Isn’t this detrimental to the main pressing movements?

6

It definitely is not detrimental.

7

It makes you stronger.