Hey all,
So I’ve spent a lot of time making a new 5/3/1 program for twice a week training. Its been difficult choosing enough movements to cover everything (main move, assistance, balancing movements for back etc), but I think this is looking pretty solid.
Anyone have anything to add/comment on? I wanted to do BBB but it was simply too much volume when I tried it out and other important lifts got cut due to fatigue, hence the lowered sets. Just in case you’re wondering, things like leg press and deadlift singles are due to a bum knee and bad lower back (disc herniation). Conditioning will be done if I feel I can take it and it will be 10 minutes on the prowler
A
Squat 5/3/1
Bench 5/3/1
Leg Press 10x3
Bench 10x3
Weighted Pull Ups 8x4
Pull Throughs 15x3
B
Deadlift 5/3/1
Press 5/3/1
10 Deadlift singles *
Press 10x3
Barbell Row (supported) 8x4
Delt Rows 10x3
*some might question these, i just find that my lower back is too tired for high rep deadlifts and form goes out the window. 10 singles were an idea to get in extra deadlifts without this being a concern, but any alternatives are welcome