Think I've Grasped the Basics. Tell Me If I'm Wrong

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

Hoping someone can give my programme below a look & see if I have the right idea. I’ve dabbled with 5/3/1 in the past and want to mix it up a bit. I borrowed a mates 5/3/1 book but he’s taken it back now so i’m ‘winging’ this a bit from memory.

LEADER (Cycles 1 & 2)
TM 85% of 1 rep max
Complete the first cycle & then increase TM by 2.5kg for Bench/Press, 5kg for Squat/Deadlift

Monday
Main: Overhead Press - 5s Pro + FSL BBB
5 x 10 DB Incline Press
5 x 10 Banded Face Pulls
5 x 10 Air Squats

Tuesday
Deadlift - 5s Pro + FSL BBB
5 x 10 Push Ups
5 x 10 Banded Tricep Pulldowns
60sec Plank / 60sec rest

Thursday
Bench Press - 5s Pro + FSL BBB
5 x 10 Dips
5 x 10 Banded Pull aparts
5 x 10 Reverse Lunges (ea leg)

Friday
Squat - 5s Pro + FSL BBB
5 x 10 Chin Ups
5 x 10 Banded Shoulder Presses
5 x 10 Hanging Leg Raise

7th Week - DELOAD

ANCHOR (Cycle 3) - Only PR on 1st & 3rd week

Increase TM by 2.5kg for Bench/Press, 5kg for Squat/Deadlift

Monday
Overhead Press - 3/5/1 PR Sets + FSL 5 x 5
5 x 10 DB Incline Press
5 x 10 Banded Face Pulls
5 x 10 Air Squats

Tuesday
Deadlift - 3/5/1 PR Sets + FSL 5 x 5
5 x 10 Push Ups
5 x 10 Banded Tricep Pulldowns
60sec Plank / 60sec rest

Thursday
Bench Press - 3/5/1 PR Sets + FSL 5 x 5
5 x 10 Dips
5 x 10 Banded Pull aparts
5 x 10 Reverse Lunges (ea leg)

Friday
Squat - 3/5/1 PR Sets + FSL 5 x 5
5 x 10 Chin Ups
5 x 10 Banded Shoulder Presses
5 x 10 Hanging Leg Raise

Does it look alright, in particular the assistance exercises. I’ve tried to stick to BW exercises as I have access to barbells & a few dumbbells but it’s not a fully kitted out gym.

The only other thing I’m curious about is building up the back. I’ve done heavier pendlay rows & dumbbels rows in the past but i’m worried i’m now not doing enough for my back following the above plan.

Last thing, 7th week protocol testing…is that just going for 1 rep max? I’m sorry, I just can’t remember that section.

Happy to admit I’m a complete noob when it comes to this sort of programme and therefore expect & embrace ridicule………lay it on me!

Cheers in advance.

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No such ridicule is coming. Your program is solid and you have the Leader/Anchor concept down.

Looks like a solid program. Get to work.

Just a quick point which isn’t really a knock on it just another option for yourself. Since your not doing Jokers you could keep your Anchor in 5/3/1 format and do PR sets every week if you want to. I believe the Push, Pull, and Single Leg categories are up to 100 reps a piece on that Anchor as well, so you could probably do some more assistance if you want/need to.

NO! That is definitely not going for a 1RM. There is a few different versions of 7th Week Protocol. I don’t feel like typing them all out here so you will either have to buy the book or find them somewhere else. In your case just deload for 7th Week Protocol. Remember that you should be able to do your TM for 5 good reps when it is at 85%.

You will probably be all right. If you really want you could throw in some barbell rows for pulls.

1 Like
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re: Your concern over mid back work. It appears
to me that you are using face pulls as your pull movement 2 workouts a week. Consider reclassifying them as warm-up/re-hab, and adjusting your band tension accordingly. Then you can fill your ‘pull’ category with pullups, inverted rows, or chest supported DB rows. Use caution with any barbell variety of rows as your back is going to get hammered with BBB.

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Why not add in pullups? Band pulls i dont even really count just do them for shoulder health and such.
Program looks good only thing that jumped out was 5X10 pushups? 10 really? im sure you can do 5X20 easily bro and still be good.

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Yeah with a couple of the days you’re doing two push assistance exercises and no pull. Your assistance could be set up to be much better and more effective. You’re using too many band exercises as assistance. Those should mainly be extra. You definitely need more chins/rows.