Hey guys just got my forever copy I’m not a bigginer and limited to 3 days of the week .for those of you that workout 3x a week what templates have worked best or are your favorites . i have to admit BBB and BBS look awesome I love the high volume on the big lifts . I know jim mentions it can be done 3x m/w/f/m but it kinda sucks missing out on a big lift till next week unless I do it full body however it seems most people say Jim advocates to keep the supplemental for those 2 templates the same . Anyone care to share their experiences with with the manny templates the book has over 3days/week .
I prefer 3x a week templates if I’m playing a sport or have a couple days of other fairly tough physical activity each week.
The ones I’ve done:
- Krypteia. Great program, and drops the OHP so you’ve hitting each lift 1x a week still. Because of the incline pressing assistance work, you won’t lose anything on your OHP strength.
- Pervertor. I ran this by extending my workout week. Again, by choosing assistance work appropriately, you’re still hitting muscle groups frequently.
- Widowmaker circuit. This one is awesome, but harder because you do a PR set and a widowmaker. Also, the assistance is done as a circuit, which is great for conditioning and time. Again, I made the workout week longer and trained 3x a week.
Currently…
4) Combination template. I’m running 5 PRO’s and 5x5 FSL on the squat, widowmaker circuit on BP, and 531 (with no “+” sets) for the DL.
This current scheme is because I’m training for a race, and don’t want to overly fatigue my lower body. For assistance, I’m not doing any other lower body work, but choosing either core or KB swings/snatches.
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yeah i go to school and also have a full time job krypea looks good . but it seems the like the first cycle is 4 days ? correct me if im wrong. most of my past routines were based on HLM looked very similar to 1000% awesome squatting/ bech 2x a week dl 1 or 2x a week and ohp 1x a week. and i like the layout but i kinda wanted to move on to something with more reps sets wich ive never done before most of my reps were 3 4 5 6s with sets of 5 max wich is why i mentioned the templates above .
oh trust me i though about modifying a template but i also believe jim wrote things in there because he knows what hes doing ya know? i had an idea of taking 1000% awesome and combining it with bbb exm.
squat 5pro/bbb bench
deadlift 5pro/bbb ohp
bech 5pro/bbb squat .
i guess i would call that 10,000% awesome lol
i like how u set up your assistance if i do end up doing it this way i will defnetly take your assistance ideas im on vacation now so i have time to think of a template to run so in 2 weeks i will start .if i do this costum template i hope my dick doesnt fall of and wendler crucifys me.
Jim wendlers 5/3/1 for athlet:
Day 1
Squat 5/3/1
Bench 5/3/1
4 exercise (assistents)
Day 2
Death lift 5/3/1
Press 5/3/1
4 exercise (assistents
Day 3
Whatever i want or miss ( like Dan john wrote).
Power Clean, leg hamstring …but nowdays i do workout with resistant hands 3 rounds with 6 exercise, 15 reps
Full body bbb pg 51 is that just with an added day for press main work
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The Full-Body Widowmaker Template is great and pretty much meets your requirements. It’s two week cycle so keep in mind that if you run it for awhile you may need to adjust your TM.