Willie's 5/3/1 back to fitness
Purpose of this thread is to keep me honest on my 5/3/1 results.
I have done Linear Progression via SS and CFFB Amatuer program. I got pretty strong, then reasonably "in-shape" and then my whole lifestyle changed.
i based my starting weights off of estimated rep-maxes and after the 5's week, i think they were a reasonable starting point. I chose my assistance exercises and conditioning based on my own goals and im sure some tinkering will be required as i see how i react to this new stimulus.
I swapped push-press for military press and that's that. i didnt ask anyone's permission, i didnt shake a magical 8-ball, or have a prophetic dream. it is simply what i decided to do with my programming. i dont really see anyone convincing me to do otherwise in the near future. if it sucks, ill let everyone know.
My schedule is as follows:
Mon
-Squats 5/3/1
-Squats 3x10 (no need to push these)
-Bench Press 5/3/1
-Press (still got love for The Press, not pushed for PR's though)
-Pullups equalling total reps of pressing (chins, pullups, doesnt matter. no kipping though)
Tue
-conditioning (hill sprints, sledgehammer, boulder carries, swimming)
Wed
-rest or swim
Thur
-Deadlift 5/3/1 (yeah, i strap my right hand, big whoop)
-Deadlift 1x10 (more for grip on my injured hand. i will push for weight increases since crippled grip is limiting factor)
-Push Press 5/3/1
-Press (volume. again no structured increases)
-dips (~30)
-pullups (again, 1 for each push rep)
Fri
-conditioning (same)
i swim often and im trying to get back in Tae Kwon Do which will take place of most of my conditioning and squat accessory work.