What's Your 5/3/1 Template Look Like?

Bigger Stronger Leaner Jim Wendler 5/3/1 Coaching
41

[quote]frankyice8 wrote:
Would appreciate feedback/opinions/recommendations.

Simplest Strength Template (4 Week Version)

Illustration of 5/3/1 Pyramid AMRAP… Squat/Week 1: 305x5, 345x5, 385x5 or more, 345x5 or more, 305x5 or more

Mon:
Big Lifts:
-Squat 5/3/1 Pyramid/AMRAP
-Straight Leg DL (Simplest Strength Format)
Assistance:
-Single Leg Press: 3x10-20 (each leg)
-Leg Curls: 3x10-20
-A1: Weighted DB Side Bend: 3x10-20
-A2: Hanging leg Raise: 3 x10-20
*A1/A2 = Superset

Tuesday:
Big Lifts:
-Bench 5/3/1 Pyramid/AMRAP
-Incline Press (Simplest Strength Format)
Assistance:
-DB Rows: 5x10-20 (all out last set)
-B1: Face Pulls: 3x10-20
-B2: Dips get 50 reps (~3 sets)
-Optional: Bicep 3 x10-20 (Anything)
-Optional: Core: 3 x10-20 (Anything)
*Chins b/w all sets of Bench/Incline Bench
**B1/B2 = Superset

Thursday:
Big Lifts:
-DL 5/3/1 Pyramid/AMRAP
-Front Squat (Simplest Strength Format)
Assistance:

  • Glute Ham Raise: 3x10-20
    -Leg Curls: 3x10-20
    -A1: Weighted DB Side Bend: 3x10-20
    -A2: Hanging leg Raise: 3 x10-20
    *A1/A2 = Superset

Friday:
Big Lifts:
-Press 5/3/1 Pyramid/AMRAP
-Close Grip Bench (Simplest Strength Format)
Assistance:
-DB Rows: 5x10-20 (all out last set)
-B1: Face Pulls: 3x10-20
-B2: Dips get 50 reps (~3 sets)
-Optional: Bicep 3 x10-20 (Anything)
-Optional: Core: 3 x10-20 (Anything)
*Chins b/w all sets of Bench/Incline Bench
**B1/B2 = Superset
[/quote]

You’re combining the 5/3/1 Pyramid with the Simplest Strength Template, which is a ton of volume. Then you do even more work after!

I think you should pick one of the two, and a few assistance lifts. Example:

Mon:
Big Lifts:
-Squat 5/3/1 Pyramid/AMRAP
Assistance:
-Straight Leg DL 3x10-20
-Single Leg Press: 3x10-20 (each leg)
-A1: Weighted DB Side Bend: 3x10-20
-A2: Hanging leg Raise: 3 x10-20
*A1/A2 = Superset

Just my opinion. If you’re doing the 5/3/1 pyramid and you’re going for + sets on every back off set, that’s a ton of work.

42

[quote]KvonBabbage wrote:

[quote]baugust wrote:

Do you do all five sessions each week?[/quote]

More often then not 5 days a week, sometimes it’s 7 or 3. I try not to worry. The total volume is so low I haven’t had an problems (yet). Every now and then I get in, do the 5/3/1 for required reps and get out again. I can see the flaws. Again, I’m not too worried. Everything is moving forward, what was difficult is now easy, and even on my worst days everything is ‘doable’. I feel the most important part for me is not living and dying by my 1rm. If I can get in, do the snatch grip with a down set and still hit my deadlift sets I’m doing good.

Though I’d like to hear any in put youself or anyone has got. I don’t do much in the way of assistance and wonder if that’ll eventually turn around to bite me. It’s also why I’ve got a tiny chest and bi’s I guess.
[/quote]

I, personally, can’t imagine being able to progress on two big lifts for the same movement pattern (i.e. bench and incline) by pushing them both that hard in the same session, that often. Your “5/3/1” week must be so hard, haha. I think, and I think Wendler would agree, that you should use the second 5/3/1 as your big assistance lift, and use a template like BBB, SST, etc. Right now, all of your exercises are in the low rep range, which might be really hard on your joints eventually, and you aren’t taking advantage of some mid-range and high-range reps in your training.

Again, just my thoughts. If it’s working for you, cool.

43

[quote]KvonBabbage wrote:
Session 1

Snatch Grip deadlift 5/3/1
Back off sets
Dead lift 5/3/1+
Back off sets

Session 2
Kolkov press 5/3/1+
Back off sets
Jerk 5/3/1
Back off set

Session 3
Clean 5/3/1
Pulls 5/3/1

Session 4
Incline 5/3/1+
Bench 5/3/1+
Back off sets

Session 5
Front squat 5/3/1
Back squat 5/3/1+
Back off sets

This is the most success and fun I’ve had with any of my training. Though it’s not true to the programmes suggested by Wendler per se, the principles are 5/3/1: programme low, progress slow, simple but with purpose, no excess. 9 cycles in, still moving forward.[/quote]
Klokov press with 5/3/1? Seems like something I wouldn’t do, lol.

44

[quote]EyeHateGod wrote:
Shit…didn’t see that one coming! What you curling? …never thought I would ask that question. Lol[/quote]

My max is around 115. I’m doing 5/3/1 curls for one or two 6 week cycles; partially for just having some fun and getting bigger/stronger biceps, partially because I think it would be fun to contest at a meet (i.e. 100% Raw fed). I don’t put too much emphasis on it, the big 4 matter most to me.

45

[quote]EyeHateGod wrote:
Your fucking right there man. Main lift. 2-3 assistance. Conditioning. Done. NOV :wink: [/quote]
All of my programs follow this.

46

[quote]baugust wrote:

I, personally, can’t imagine being able to progress on two big lifts for the same movement pattern (i.e. bench and incline) by pushing them both that hard in the same session, that often. Your “5/3/1” week must be so hard, haha. I think, and I think Wendler would agree, that you should use the second 5/3/1 as your big assistance lift, and use a template like BBB, SST, etc. Right now, all of your exercises are in the low rep range, which might be really hard on your joints eventually, and you aren’t taking advantage of some mid-range and high-range reps in your training.

Again, just my thoughts. If it’s working for you, cool. [/quote]

It doesn’t seem too difficult. If I can’t hit two lifts with some effort…well…it’s not happened. I programmed low (85%-90%) and progress slow. I imagine there is a knock on from the first lift to second. so far though, everything is moving forward. If lifting a little weight in the gym is the hardest part of my day I’ll take it.
With regards to the SST etc. I believe the difference in percentages used in the 5/3/1 when compared to the SST, 5’s progression etc are negligible if your TM is still under your actual 1RM. As in, I couldn’t tell you if the last set on 3’s week at 90% of TM is equivalent to 70%-85% of my actual max or not. By which I mean, I’m not hitting Daily maxes etc. I still feel within my capacities.

I try and address higher reps with the back off sets, which I just play by ear. I do slack there though, I just don’t like doing it.

I judge progress by my worst days, as today felt awful I just got minimum reps in ‘deadlift day’, but that was still past an old Rep record and after dong my Snatch Grip. What was hard was now ‘easier’.

In response to PBAndy ( I’d do the whole two quotes thing but I’m simply too computer-tarded) I picked lifts I wanted to be good at. When looking at how I wanted everything to pan out I thought, if Kolkov can hit 130kg, I can give it a shoot at 85kg. That’s my goal with it but I’m still shy but a lot. I’m terrible, just completely terrible at it. But he’s just a man, I don’t see it as something i can’t do. it’s only a matter of time and effort.

As a whole this is the set up I felt most confident with and that in-and-of-itself has made a huge difference in progress. Nonetheless, thanks for the responses, I appreciate it.

Edited spelling mistakes.

47

I follow this Full Body Routine:

Monday
Squat 3x5
Press 5/3/1
Good Morning/Barbell Glute Bridge 4x6

Wednesday
Squat 5/3/1
Dips 4x6 SS Inverted Rows 4x6

Friday
Squat 3x1
Press 3x5
Deadlift 5/3/1

  1. 5/3/1 for Squats and Press are with Joker Sets and First Set Last. 5/3/1 for Deadlift is with Joker Sets only.
  2. 3x5 = 65, 75, 85%; 3x1 = 80, 90, 100%; 4x6 is linear progression still.
  3. Squats and Press are supersetted with BW Chins. Deadlift and GM/BGB with BW Pushups.
  4. Two cycles before a deload.
  5. Week 1, 3, 5: GM. Week 2, 4, 6: BGB.
  6. Very small, low budget homegym without a bench.
  7. Warmup is 100 ropejumps, 50 pullaparts/facepulls, dynamic stretching.
  8. Conditioning is only walking with GF right now. She’s getting me a KB handle for Christmass to do Swings in the morning or after workouts.
1 Like
48

when did a 5/3/1 forum get here?? fuck yea TNation!

anyways, doing 3/5/1 meet prep right now, have a meet nov 2. Started 5/3/1 4 months ago with Simplest strength template. 5/3/1 is my first actual training program in the 3.5 years I’ve been lifting. I’ve gained so much in strength and knowledge in the past 4 months, I wish I found 5/3/1 sooner! Im hooked. I’ve read 2nd edition, 5/3/1 for powerlifting, and beyond. Can’t wait to start my new cycles of 5/3/1 after my meet, so many options!

49

[quote]baugust wrote:

[quote]frankyice8 wrote:
Would appreciate feedback/opinions/recommendations.

Simplest Strength Template (4 Week Version)

Illustration of 5/3/1 Pyramid AMRAP… Squat/Week 1: 305x5, 345x5, 385x5 or more, 345x5 or more, 305x5 or more

Mon:
Big Lifts:
-Squat 5/3/1 Pyramid/AMRAP
-Straight Leg DL (Simplest Strength Format)
Assistance:
-Single Leg Press: 3x10-20 (each leg)
-Leg Curls: 3x10-20
-A1: Weighted DB Side Bend: 3x10-20
-A2: Hanging leg Raise: 3 x10-20
*A1/A2 = Superset

Tuesday:
Big Lifts:
-Bench 5/3/1 Pyramid/AMRAP
-Incline Press (Simplest Strength Format)
Assistance:
-DB Rows: 5x10-20 (all out last set)
-B1: Face Pulls: 3x10-20
-B2: Dips get 50 reps (~3 sets)
-Optional: Bicep 3 x10-20 (Anything)
-Optional: Core: 3 x10-20 (Anything)
*Chins b/w all sets of Bench/Incline Bench
**B1/B2 = Superset

Thursday:
Big Lifts:
-DL 5/3/1 Pyramid/AMRAP
-Front Squat (Simplest Strength Format)
Assistance:

  • Glute Ham Raise: 3x10-20
    -Leg Curls: 3x10-20
    -A1: Weighted DB Side Bend: 3x10-20
    -A2: Hanging leg Raise: 3 x10-20
    *A1/A2 = Superset

Friday:
Big Lifts:
-Press 5/3/1 Pyramid/AMRAP
-Close Grip Bench (Simplest Strength Format)
Assistance:
-DB Rows: 5x10-20 (all out last set)
-B1: Face Pulls: 3x10-20
-B2: Dips get 50 reps (~3 sets)
-Optional: Bicep 3 x10-20 (Anything)
-Optional: Core: 3 x10-20 (Anything)
*Chins b/w all sets of Bench/Incline Bench
**B1/B2 = Superset
[/quote]

You’re combining the 5/3/1 Pyramid with the Simplest Strength Template, which is a ton of volume. Then you do even more work after!

I think you should pick one of the two, and a few assistance lifts. Example:

Mon:
Big Lifts:
-Squat 5/3/1 Pyramid/AMRAP
Assistance:
-Straight Leg DL 3x10-20
-Single Leg Press: 3x10-20 (each leg)
-A1: Weighted DB Side Bend: 3x10-20
-A2: Hanging leg Raise: 3 x10-20
*A1/A2 = Superset

Just my opinion. If you’re doing the 5/3/1 pyramid and you’re going for + sets on every back off set, that’s a ton of work. [/quote]

Thanks for your input baugust!

Volume may seem high considering I’m doing 5/3/1 pyramid and + sets on every back off set, however I just finished a cycle of Indigo Project Training so the volume actually isn’t too bad. Add in Plasma and MAG-10 and my body seriously has no problems at all. Most days I yearn for more, but I do not stray.

The premise of the Simplest Strength Template is 2 Big Lifts per day, so I def. want to keep that aspect going. The first lift follows 5/3/1 to the tee and that is my main focus as with ALL 5/3/1/ templates. The second Big Lift is based on 90% of your actual 1 rep max (essentially 5/3/1 working sets), but not as brutal since working % are lower. For example, Week One 50%x10, 60%x10, 70%x10, Week Two 60%x8, 70%x8, 80%x6, Week Three 65%x5, 75%x5, 85%x5, and Week Four 40%x5, 50%x5, 60%x5. Again, this sequence is the basis of Simplest Strength so I want to keep this going.

Per Wendler’s recommendation (5/3/1 2nd Edition), the additional assistance work for the upper body (Lats, Upper Back, Triceps, Biceps) and lower body (Hamstrings, Lower Back, Abs), I pick one exercise for each of these body parts and do 3 sets of 10-20 reps with exception of DB Rows where I do 5 sets (book also says okay to do more volume of back). I also do sets of chins in between presses (usually 10x10 total)- this too is not contrary to book.

A key note, I never go to fail on anything and my focus is always Big Lift #1 and then #2, with assistance work being exactly that-- assistance. Again, I appreciate the input, and I did not reply to counter your argument/thoughts, just more so for better understanding of the reasoning behind my template.

Given this new information I’d appreciate your and any one else’s insight. I def. value the great minds of T-Nation. Thanks to all!!

50

Way too many people still not getting 531. this is all I’ve done for months never came close to missing a weight and have smashed a few rep prs

Mon
Bench 5/3/1, jokers if I’m feeling good and always supersetted with band pulls parts
FSL close grip
Triceps no more than 3x15 sometimes
Rear delts no more 3x15

Wed
Squat 531 jokers again depending on feel
Deadlift 531
Speed dl singles 5 sets 1
Front squat 3x3
Leg raises 5x10

Fri
OHP supersetted with shrugs (light weight always used)
FSL ss with face pulls
BB or db row 5x10
Oly bar curl 5x10

Please start listening to jim all you gyms doing 15 movements a session, I burnt out pretty bad pretty quickly on my first run of 531 but after trying many different routines as a competitive lifter I will never leave 531

51

[quote]frankyice8 wrote:

[quote]baugust wrote:

[quote]frankyice8 wrote:
Would appreciate feedback/opinions/recommendations.

Simplest Strength Template (4 Week Version)

Illustration of 5/3/1 Pyramid AMRAP… Squat/Week 1: 305x5, 345x5, 385x5 or more, 345x5 or more, 305x5 or more

Mon:
Big Lifts:
-Squat 5/3/1 Pyramid/AMRAP
-Straight Leg DL (Simplest Strength Format)
Assistance:
-Single Leg Press: 3x10-20 (each leg)
-Leg Curls: 3x10-20
-A1: Weighted DB Side Bend: 3x10-20
-A2: Hanging leg Raise: 3 x10-20
*A1/A2 = Superset

Tuesday:
Big Lifts:
-Bench 5/3/1 Pyramid/AMRAP
-Incline Press (Simplest Strength Format)
Assistance:
-DB Rows: 5x10-20 (all out last set)
-B1: Face Pulls: 3x10-20
-B2: Dips get 50 reps (~3 sets)
-Optional: Bicep 3 x10-20 (Anything)
-Optional: Core: 3 x10-20 (Anything)
*Chins b/w all sets of Bench/Incline Bench
**B1/B2 = Superset

Thursday:
Big Lifts:
-DL 5/3/1 Pyramid/AMRAP
-Front Squat (Simplest Strength Format)
Assistance:

  • Glute Ham Raise: 3x10-20
    -Leg Curls: 3x10-20
    -A1: Weighted DB Side Bend: 3x10-20
    -A2: Hanging leg Raise: 3 x10-20
    *A1/A2 = Superset

Friday:
Big Lifts:
-Press 5/3/1 Pyramid/AMRAP
-Close Grip Bench (Simplest Strength Format)
Assistance:
-DB Rows: 5x10-20 (all out last set)
-B1: Face Pulls: 3x10-20
-B2: Dips get 50 reps (~3 sets)
-Optional: Bicep 3 x10-20 (Anything)
-Optional: Core: 3 x10-20 (Anything)
*Chins b/w all sets of Bench/Incline Bench
**B1/B2 = Superset
[/quote]

You’re combining the 5/3/1 Pyramid with the Simplest Strength Template, which is a ton of volume. Then you do even more work after!

I think you should pick one of the two, and a few assistance lifts. Example:

Mon:
Big Lifts:
-Squat 5/3/1 Pyramid/AMRAP
Assistance:
-Straight Leg DL 3x10-20
-Single Leg Press: 3x10-20 (each leg)
-A1: Weighted DB Side Bend: 3x10-20
-A2: Hanging leg Raise: 3 x10-20
*A1/A2 = Superset

Just my opinion. If you’re doing the 5/3/1 pyramid and you’re going for + sets on every back off set, that’s a ton of work. [/quote]

Thanks for your input baugust!

Volume may seem high considering I’m doing 5/3/1 pyramid and + sets on every back off set, however I just finished a cycle of Indigo Project Training so the volume actually isn’t too bad. Add in Plasma and MAG-10 and my body seriously has no problems at all. Most days I yearn for more, but I do not stray.

The premise of the Simplest Strength Template is 2 Big Lifts per day, so I def. want to keep that aspect going. The first lift follows 5/3/1 to the tee and that is my main focus as with ALL 5/3/1/ templates. The second Big Lift is based on 90% of your actual 1 rep max (essentially 5/3/1 working sets), but not as brutal since working % are lower. For example, Week One 50%x10, 60%x10, 70%x10, Week Two 60%x8, 70%x8, 80%x6, Week Three 65%x5, 75%x5, 85%x5, and Week Four 40%x5, 50%x5, 60%x5. Again, this sequence is the basis of Simplest Strength so I want to keep this going.

Per Wendler’s recommendation (5/3/1 2nd Edition), the additional assistance work for the upper body (Lats, Upper Back, Triceps, Biceps) and lower body (Hamstrings, Lower Back, Abs), I pick one exercise for each of these body parts and do 3 sets of 10-20 reps with exception of DB Rows where I do 5 sets (book also says okay to do more volume of back). I also do sets of chins in between presses (usually 10x10 total)- this too is not contrary to book.

A key note, I never go to fail on anything and my focus is always Big Lift #1 and then #2, with assistance work being exactly that-- assistance. Again, I appreciate the input, and I did not reply to counter your argument/thoughts, just more so for better understanding of the reasoning behind my template.

Given this new information I’d appreciate your and any one else’s insight. I def. value the great minds of T-Nation. Thanks to all!![/quote]

I see what you’re saying. I was just suggesting that, although you may be able to handle the volume, it may not be optimal for you. Of course, this depends on your goals, too. At the end of the day, you are combining two templates, so the entire workout strays from “Wendler’s recommendations.”

But like I said before, if it’s working for you, great.

52

Overall I use the new 7 week cycle with Mon/Squats, Tue/Bench, Thur or Fri/Dead and Sat/Press.
Push prowler 2-6 days a week depending on feel. Prowler sets are either conditioning or rehab.
I have two hernia disks in lower back that are bothered by squatting on Mondays and result in
having bad muscle spasms in my legs Tue-Thur sometimes preventing me from deadlifting. I found
if I go out and do rehab Prowler walks Mon - Wed (full range of motion slow pace heavy weight)
it really helps to stop the muscle spasms.

Monday Squats:
5/3/1 sets may add in reps at PR rep weight or joker sets based on feel
FSL supersets 5 rounds of:
Neck flexion x 15
Squats x 5
Neck extension x 15
ab wheel x 15

Tuesday Bench:
5/3/1 sets may add in reps at PR rep weight, joker sets or slingshot joker sets based on feel
FSL supersets 5 rounds of:
Bench x 5
Chins x 5
Trap/neck work 5 rounds of:
Neck flexion
Kirk Karwoski rows
Neck extension
meadows handle rows

Thursday or Friday (depends on recovery from squats) Deadlifts:
5/3/1 sets rarely do singles or joker sets
5 rounds of FSL supersets (these deads are done as singles with complete reset)
Neck flexion
deads (5 singles)
Neck extension
ab wheel

Saturday Press:
5/3/1 sets rarely do any singles or joker sets
FSL supersets 5 rounds of:
Press
Pull ups x 10
Trap/Neck work 5 rounds of:
Neck flexion
barbell shrugs
Neck extension
double meadows handle rows

53

For those of you that use DB’s for your BBB (5x10) sets, do you use the same percentages that Jim indicates in the book or something different? For instance, like with the 6-week challenge would you do 50%, 50%, 60%, 60%, 60%, 70%? Or is it something different because of the DB’s?

54

I’m about to start a new cycle,

Squat 5/3/1, Joker, 2x5 Pause @ fsl
Dead 3x3 @70%
Hip thrusts 5’s progression
Fallouts 3x

Bench 5/3/1, Joker, 2x5 Pause @ fsl
DB rows 5x
Push press 5’s progression
Goblet carries

Dead 5/3/1, Joker, 2x5 Sumo @ fsl
Front squat 5’s progression
Valslide leg curls 3x
Farmers

Press 5/3/1, Joker, 2x5 Pause @ fsl
Chins 5-8x
Incline bench 5’s progression
Fallouts 3x

Pull-aparts/face pulls x100 per day
Conditioning - 30-45 min cardiac output circuit 2x week

This is my attempt to cut volume down a little, while still allowing me to do some of the things that I believe are working for me - front squats, an extra day of light pulls to practice form, etc.

55

[quote]Jaynick77 wrote:
For those of you that use DB’s for your BBB (5x10) sets, do you use the same percentages that Jim indicates in the book or something different? For instance, like with the 6-week challenge would you do 50%, 50%, 60%, 60%, 60%, 70%? Or is it something different because of the DB’s? [/quote]

I believe I’ve seen Jim cover this before, if you want to use DB’s don’t try to mess with %, just pick a weight and do some work. This would seem a bad choice for the challenge - either use DB’s and get some work or do the challenge. My .000002¢

56

Keeping it simple

SSS template
Bench
Med ball throws, plyos, jerks or some for of speed work 10-20 reps
5x1 @90% training max, if i keep getting faster i may wrap a band around my back, add weight or add boards and 20 pounds for a set or two
Assistance 6 weeks of 5x10, 6 of 3x5 ballistic style mostly incline or floor press
Pull ups between bench, 2-3 sets of curls somewhere
Face pulls, light flyes, band pushdowns = prehab

Press : same as bench
Dumbell or incline as assistance
Pull ups
Pull aparts

Squat
Speed work
5x1
Assistance
Rows, grip work
Abs

Pulll
Speed work
Pulls
Assistance
Heavy rows
Abs

Mobility work

Bjj and muay that for cardio

3-4 days a week lifting and yes i do lats up to 4x week.

57

This is my go to template:

Workout 1.
Squat: 5,3,1.
Bench: 5,3,1.
Row: 3x10.
Back raises: 3x10.

Workout 2.
Deadlift: 5,3,1.
Press: 5,3,1.
Pull ups: a total of 30 reps.
Abs: 3x10.

58

2nd cyle on this 6 month deployment I am currently on, and have decided to sort of make a custom BBB, and 3 month mix. I have added more conditioning than normal to maintain some of the conditioning levels gained pre-deployment. It seems to be working pretty well, At 1st I thought I would have issues with the 5/10lb jumps but I have pushed threw despite the conditioning and deployment settings.

Monday
Squat 5/3/1
5x10 BBB

Condition – C2 rower around the total length of 2000-2500m mixed with a 20lb medicine ball movement like wallball throws to 10ft, or a 40% backsquat.

Something like 500m row, 12 wallballs for 5 rds.

Tuesday
Bench 5/3/1
BBB 5x10 @ 50%
5x12 dips

100 rep Challenge of 100 ring pushups

Condition with rower, 30 sec on, 30 sec off for 15 rounds @ 80-90% effort 1:38/500m row pace.

Wednesday Off

Thursday
Deadlift 5/3/1
BBB 3/mo challenge 5x10 @ 50% Squat
5x10 Toes 2 Bar

Kettlebell swings
3x10 @ 70lbs

Condition with Rower, either a timed 2k row or 200m run sprints if I am working out at night, 120 degree temps during day are a no go for outside fun. I will work in some 20lb medicine ball getups in as well

Friday Off

Saturday
Military Press 5/3/1
BBB 3 month challenge Bench @ 50%
5x10 Dips

Death By Clean & Jerks @ 155.

1k max effort row.

59

Nojoke, I like the simple routine, and conditioning, but I would try to squeeze in some Pullups-Rows-Face pulls. Your doing ring pushups, so you have some sort of TRX set up. All three exercises I mentioned can be done with this.Try supersetting some light 20 rep sets of the above, in and around some of your pressing.

This is the first time in 5yrs of posting I’ve ever recomended someone adding exercises, I’m the guy saying to get rid of stuff, but in your case I think you need some upper back balance. Anyway goodluck !

60

I have been doing the full body template for about 6 months and have made slow but steady gains.

Squat 5/3/1 (fsl amrap)
DB Bench 5x10
DB Rows 5x10
Calves 5x10
Face Pulls 100
Abs

Squat 5x65% 5x75% 5x85%
Bench 5/3/1 (fsl amrap)
Chins 50
Curls 3x10
Triceps 3x15
Abs

Squat 5x65% 5x75% 5x85%
Press 5/3/1 (fsl amrap)
Deadlift 5/3/1
Chins 50
Calves 5x10
Abs

I do Calves in the hope that one day they will not be so tiny but I am beginning to think that it is a lost cause unless I up the frequency and volume but I am not a BBer so whats the point.

For conditioning I do Boxing 2 times a week and mobility/stretching 2 or 3 times a week.

Any comments or recommendations welcome.