Please take a look at my 5/3/1 program.

[Aslin]

my stats:

6'1
255lbs

Maxes before I switched to 5/3/1 week before last:

squat - 530x3
press- 210x3
DL - 510x4
bench- 285x3

New program is standard 5/3/1 with the six week cycles doing a pyramid scheme (This is when the first two working sets of each main lift are repeated after the top set is completed)

I've added a couple of extra squatting days throughout he week because I feel it's so important. The program looks like this:

Mon
Squat 5/3/1
Weighted situps

Tues
Bench5/3/1
Dips
Chins

Thurs
DL 5/3/1
Squat - Workng up to a triple of 85% of my 'training max'.

Fri
Squat - essentially working up to a heavy triple, I'm going to try and get within 10% of my record on TM
Chins
Dips
BBrows

I've used this template for the first time last week when i started this whole new program. Things seemd to go okay. I'm wondering what you think about squatting heavy the day after Deadlifting. I can't seem to find another way to squat 3x per week and make it work. I was used to squatting 1x5 every other week on the TM, that's how I made 500lbs, I did this without any additional work such as haltings etc... I think it might be a better idea to just scrap the 5/3/1 programming for the DL and keep working on a heavy set of five every other week. Because I'm not squatting heavy for 5x5 across anymore It might be able to make more preogress sticking to that.

I'm also interested in what you think about my choice of additional work for the main lifts. I think the volume on the BBB template would kill me on the lower body lifts where i'm stronger, which is why I've chosen the pyramid scheme.

Thanks,

Matt.

[Paul Horn]

Why did you change your program?

[Sean Herbison]

squat - 530x3
press- 210x3
DL - 510x4
bench- 285x3

I'm sure I'm not the first one to point this out, but either your squat is disproportionately high, or your other lifts are disproportionately low.

[Aslin]

Stupid me.

I was milking out the last bit of progress doing the standard TM template. Shit just got too heavy and took too long. So I've switched over to 5/3/1 to continue while losing a bit of fat I've gained. I thought this would be a sound idea?

Ignore the programming I've written. I'm now following a three day full-body 5/3/1 program Jim recommends in the book. I'm still doing pyramid sets.

Thanks.

[Paul Horn]

It's not a stupid idea, I was just curious what prompted you to make the change. TM works really well but it's brutal and, yeah, it can take 2.5 - 3 hrs to get through a workout. Wendler's program is a solid option, but it'll feel like a walk in the park coming off TM. A few of our veteran coaches on this board have recommended throwing in an extra squat session either before or after deadlifts for three sets of five at about 70% or your 1RM. The pyramid sets are another good way to add extra volume. I also like throwing in some joker sets if I'm feeling strong that day, but I usually save those for week 2 or 3. You might want to search the board for "Karl's Method" which is basically the 5/3/1 program without weeks 2 and 4. Whatever you decide to do, stick with it for awhile and let us know what you learn

[Aslin]

It's not a stupid idea, I was just curious what prompted you to make the change. TM works really well but it's brutal and, yeah, it can take 2.5 - 3 hrs to get through a workout. Wendler's program is a solid option, but it'll feel like a walk in the park coming off TM. A few of our veteran coaches on this board have recommended throwing in an extra squat session either before or after deadlifts for three sets of five at about 70% or your 1RM. The pyramid sets are another good way to add extra volume. I also like throwing in some joker sets if I'm feeling strong that day, but I usually save those for week 2 or 3. You might want to search the board for "Karl's Method" which is basically the 5/3/1 program without weeks 2 and 4. Whatever you decide to do, stick with it for awhile and let us know what you learn

Thanks for the information Paul. Good to hear it's easier. I've just done my 5/3/1 worksets today and went for a single for a joker set that is 10lbs above what I did for my top triple of intensity on TM. Feeling very happy at the moment with the programming.

I just meant I was stupid for forgetting to tell you why I'm switching over!

thanks again,

Matt.

[Paul Horn]

Got it. Keep us posted on your progress!