Question on Beginning 5/3/1

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

I’m 27 and I got up to 430lbs after I had a car accident leading to the reaggravation of preexisting herniated discs from high school and a new knee injury. During this time I had to take things slow and could only walk and watch what I ate. But now that I got down to 351lbs in about 3 months I’m ready to get back into lifting. I don’t have a lot of structured training after my high school football years which got cut short due to injuries. I’ve read 5/3/1 Forever and beginner prep school this is what I was going to go with but I also saw a post here “A Beginner Suggestion”

"Bench and Press - 5’s PRO with 5x5 FSL.

In between every set of bench/press do 10 reps of DB Squat with as

heavy a weight as you can. I have kids that squat 185 that do 10x10

with a 100lbs dumbbell. So anyone can do this.

Squat and Deadlift - 5’s PRO with 10x5 of FSL

In between every set, alternate between dips for 10+ reps and some kind of row for 10 reps.

Lift 3 times/week. 10-20 jumps before lifting. Agile 8, etc.

Aerobic/recovery work on off days”

At this point, I’m looking for guidance on the best 5/3/1 template programming for a structured weight-lifting program with long-term success and continuing to get down to my goal weight.

Thank you in advance and if Jim reads this it’s been you and Dave Tate that has motivated me to get off my ass

2

I think what you posted here is a solid way forward

1 Like
3

I concur.

And be sure to keep up with the walking and your nutrition.

Finally, consider starting a training log here—this community is awesome!

4

When it comes to my nutrition being in a deficit and not working out for a while I know the DOMS are going to suck. Any recommendations to help them not be as bad or work it out. My gym doesn’t have an airdyne or anything or would just walking help?

1 Like
5

I find walking to be helpful for all kinds of aches and pains. I’m also a fan of conditioning work directed at the sore muscles. It seems counterintuitive, at first—work a sore muscle more!?!—but it helps get blood flowing (and thus nutrients) to the problem areas.

Not sure if you supplement, but I use fish oil to help reduce inflammation (in general).