Original 5/3/1 Challenge - Leader 1

This routine is the 3x per week plan found in Forever. Do yourself a favor and buy the book. It will answer any questions you may have and it supports the big man himself.

The challenge is to run this program for 2 Leaders (6 weeks in this case) and 2 Anchors (another 6 weeks).

The only difference between Leaders and Anchors is a change in assistance work and conditioning.

Add 10lbs to your Squat and Deadlift after each cycle, and 5lbs to your Bench and Overhead Press.

Rules:

1. TM is 85%.

2. Assistance Work.

• Push ups or Dips: 50-100
• Pull ups (any grip): 50-100
• Ab Wheel or Back Raises: 50-100

3. Conditioning.

• Tues/Thurs, running. 1600m total.
• Sunday: 10 x 40m Prowler @

4. Every 3rd week, you will use the “7th Week Protocol” and alternate between Deloads and TM Tests.

Bastardization by Me:

1. Day 3 of 7th Week Protocol is something I do to add a pump day. Sue me.

2. My rep range on chin ups is because I’m fat and getting better at them.

3. Jim isn’t going to read any changes you might make to his programming, drive to your home, and call you a pussy. Do what you can and get better.