Trying to Make My Own NPA

[Manze]

So here is what I think is right. I hope this is what you meant when you said what to change!

TM = 85%

2 cycles of
Jumps/Throws - 15 quality reps
Main Lift - 5’s Pro
Supplemental - BBS (FSL percentages to insure good bar speed)
Assistance - Face Pulls/Rear Lateral Raise x100 on UB, 50-100 Ab Work on LB
Condition - Weight Vest Walking (88 lbs) - 2 miles, 3 times a week (Goal is on strength, so condition is only maintained)

1 cycle of
Jumps/Throws - 15 quality reps
Main Lift - SVR II
Supplemental - SVR II
Assistance - Chins/Rows x50-100 on UB, Ab Work x50-100 on LB
Condition - Weight Vest Walking (88 lbs) - 2 miles, 3 times a week (Goal is on strength, so condition is only maintained)

1 cycle of
Jumps/Throws - 15 quality reps
Main Lift - 3/5/1 - Push for PR’s on week 1 & 3, additional joker sets of 1-3 reps on week 1 & 3 (Never miss, keep good bar speed)
Supplemental - First Set Last 3-5x5
Assistance - Dips, Chins/Rows, Hanging Leg Raise/Ab Wheel, Back Extensions - x50 ea.
Condition - Weight Vest Walking (88 lbs) - 2 miles, 3 times a week (Goal is on strength, so condition is only maintained)

I hope this is what you’d wanted to see changed. I guess PC should be taken out of the program for the leaders, and brought back into the program for the anchors - Correct me if I am wrong.
Is the percentages on BBS right or should they be done with SSL percentages?

Thank you for your time Jim Wendler.

[Jim_Wendler]

Assistance work is all wrong - lower the TR and include ALL 3 categories.
Jumps/throws need to be adjusted to for volume.
You didn’t program the Leader/Anchor correctly. I don’t know where you read to do 2/1/1 but 2/1 is appropriate.

[Manze]

You must excuse me, but what does the TR mean? Total Repetitions? If so would i just include push, pull, single leg/core for about x25-50 total each?

I thought the SVR was considered a anchor, because of the high intenity.

For the jumps and throws, and I am just guessing here, would it be higher for the leader and lower for the anchor? My common sense would tell me to do fewer reps of jumps and throws on the BBS and higher reps for the anchor, but by searching your blog it says to do 20 jumps/throws along with the BBS challenge (i know this aint the same)

So let me try this out once more, and see if can get it right. Trying to follow directions of your first reply:

@Jim_Wendler

Leader - 2/anchor - 2

and this:

@Jim_Wendler

Assistance work is all wrong - lower the TR and include ALL 3 categories.Jumps/throws need to be adjusted to for volume.You didn’t program the Leader/Anchor correctly. I don’t know where you read to do 2/1/1 but 2/1 is appropriate.

2 cycles of
Jumps/Throws - 20 quality reps
Main Lift - 5’s Pro
Supplemental - BBS (FSL percentages to insure good bar speed)
Assistance - Push, Pull, Single leg/core - 25-50 ea.
Condition - Weight Vest Walking (88 lbs) - 2 miles, 3 times a week (Goal is on strength, so condition is only maintained)

2 cycles of
Jumps/Throws - 10-15 quality reps
Main Lift - 3/5/1 - Push for PR’s on week 1 & 3, additional joker sets of 1-3 reps on week 1 & 3 (Never miss, keep good bar speed)
Supplemental - First Set Last 3-5x5
Assistance - Push, Pull, Single leg/core - 50-100 ea.
Condition - Weight Vest Walking (88 lbs) - 2 miles, 3 times a week (Goal is on strength, so condition is only maintained)

If you still don’t think that the joker sets should be done, even if programmed like this, then maybe the SVR would fit even better as an anchor?
If my common sense was right about the jumps and throws, then don’t mind asnwering it.
Thank you for your patience and for the quality answers! I hope I got it right, or at least close…!

[Manze]

I think I found the answer here:

@Jim_Wendler

Make sure your TM is around 85%.

Cycles 1-2: 5’s PRO for all lifts then either BBB or BBS for each lift.

Assistance = Push x 25-50 total reps, Pull x 25-50 total reps, core/single leg x 25-50 total reps (this is per workout)

Cycles 3-5: 5’s PRO + PR set, FSL 5x5. You can 3/5/1 and only do pr set on first and third week.Assistance = 50-100 total reps of all three categories for each workout

But I could not find any information of how to struktur the volume of throws/jumps reletive to the the volume done in training, so I hope I’m correct on the “less jumps/throws for the leader, more jumps/throws for the anchor”

[Manze]

@Jim_Wendler

If you add PC, something MUST come out; so choose wisely.

Jim, I’ve been trying to figure out what would be enough to pull out, to make balance on putting PC in the programming. Would replacing BBS with SSL be enough, or would that still be too much work?