Well, where I put “Warmup.” in my log, what is actually happening is 3 rounds of a barbell complex with the bar only, which I modeled after the Burgener warmup from weightlifting, but with 45# instead of a practice bar, each round consisting of: 3x deadlift, 3x jump shrug, 3x high pull, 3x power clean, 3x snatch, 3x overhead press, and 3x of either front or back squat, depending on which one is in my day’s lifting, and 3x chinups. This gets my heart going and everything warm, but only takes about 5 minutes.
After that, with whatever lift I’m doing, I always start with just the bar, and progressively add weight, with the tops 3 sets being my 5/3/1 ‘working’ sets, but I do my best to treat every set like it was heavy, focusing on all my cues and tightening my core like I was going for a max lift.
As far as my workout, right now I’m just over a month back from a long layoff, so my workout is 5/3/1 whole body, with 2 days per training ‘week’, one day with squat/bench as the main lifts, the other with deadlift/OHP as the main lifts, plus whatever accessory work I’m doing. Once the weights start to get heavy to where my recovery is challenged, I’ll switch to 1 main workout per day rather than whole body. Feel free to check out my log if you’re interested. Old Guy Doing 5/3/1 - #1571 by OTHSteve At the very least, you can learn a little bit about what not to do from a consistency standpoint… 