Free 5/3/1: The Simplest and Most Effective Training System for Raw Strength (2nd Edition) by Jim Wendler Page B

5/3/1 sets and reps
    Friday
     Hip flexor stretch between all sets
    Squat – 75%x3, 85%x3, 95%x1
    Dumbbell Bench Press – 3 sets of 10-15
    reps
     3 sets of 5 reps of box jumps in
    between squat warm-ups
     3 sets of 10 reps of chins between
    all dumbbell bench press sets
     3 sets of 10 reps of chins between
    squat sets
    Wednesday
    Deadlift - 5/3/1 sets and reps
    Squat – 75%x3, 85%x3, 95%x1
     Hip flexor stretch between all sets
     3 sets of 5 reps of box jumps in
    between squat warm-ups
    Press - 5/3/1 sets and reps
     3 sets of 10 reps of chins between
     3 sets of 10 reps between all press
    squat sets
    sets, including warm-ups
     
    Note: This requires time, strength, commitment, and mental toughness. You had better be ready!
     
    More Full Body Training Ideas
    The next template isn’t really a 5/3/1 based. It is something a friend of mine would do and I think it is incredibly awesome. I only add this as something very cool to do when you don’t have a meet coming up, you are an advanced lifter and just want to be awesome and show how strong you are. He would train full body, three days per week and his training would look like this for EVERY workout:
    Monday/Wednesday/Friday
    Squat – 135x5, 225x5, 315x5, 405x5, 495x5
    Bench Press – 135x5, 225x5, 275x5, 315x5, 365x5 (sometimes work to 405) Deadlift - 135x5, 225x5, 315x5, 405x5, 495x5
    He’d finish off each session with some curls and some lat pulldowns and that was it. The guy was huge and I do this in honor of him. Each of his sets was explosive and looked easy as hell.
    Sometimes he’d use the standing press, push press or incline press in place of the bench press.
    But he’s always squat and always deadlift. I asked him if he ever changed these exercises. His response? “Why the hel would I do that?”
    More Squatting
    Here is another template that I have never tried and I’m just throwing this out there to see if anyone wants to. Use with caution. This template is all about More Squatting. I firmly believe that the squat is the basis for all strength. Not only does it require tremendous leg and hip strength but it requires a pair of balls to squat hard and heavy. You can always drop a deadlift when it gets tough. Missing a squat is a little bit scarier. And nothing tests your will more than a heavy barbell across your back and smashing your lungs.
     

    Monday
    Bench Press – 5/3/1 sets and reps
    Squat – 5/3/1 sets and reps
    Chins/Pull-ups – 3 sets of 10 reps
    Dumbbell Bench Press – 3 sets of 10-15
    Thursday
    reps
    Squat – 65%x3, 75%x3, 85%x3
    Dumbbell Rows – 3 sets of 10 reps
    Incline Press – 3 sets of 10-15 reps
    Tuesday
    Chin-ups – 3 sets of 10 reps
    Squat – 65%x3, 75%x3, 85%x3
    Friday
    Dumbbell Incline Press – 3 sets of 10-15
    Squat – 75%x3, 85%x3, 95%x1
    reps
    Press - 5/3/1 sets and reps
    Chin-ups – 3 sets of 10 reps
    Deadlift - 5/3/1 sets and reps
    Wednesday
    Saturday/Sunday: OFF
    Squat – 75%x3, 85%x3, 95%x1
     
    Figure 9: Five Points - Native Owned
    5/3/1 and Crossfit
    I know this is going to be read and re-read and highly scrutinized. I’m not going to go into detail to the uninformed of what Crossfit is or what it has turned into
    Things that suck about Crossfit
    1. Programming – It’s no secret that the programming is awful. You can try to explain the rhyme/reason for the randomness but just be honest; when you have no end goal (competition, for example) other than being a good worker-outer it’s hard to program TODAY when you don’t where you want to be tomorrow. This is known as AttaBoy Training. Lots of motivational screaming and ass slaps. Myopic training (“Let’s just work real y hard!”) is probably not a bad idea for the chubby masses but not ideal when you want to be great. Just because a trainer or a gym has good intentions to share their fitness enthusiasm does not mean he is a good coach or the gym is great. Good intentions when combined with ignorance and lack of experience are a