From Wendler, thought it might give you something to think about when setting up a HML 5/3/1...
This is obviously inspired by some of Bill Starr’s (and thus Mark Rippetoe) training; I give them thanks for the inspiration. As you can see, you have a press, squat and a pull each day. But each day has a “heavy” emphasis. And you always squat first. Because squatting is better than anything else.
Monday
• Squat – 3 sets of 5-10 reps (using deload percentages)
• Deadlift – 5/3/1 sets and reps
• DB Bench – 3 sets of 8-20 reps
Wednesday
• Squat – 3 sets of 5-10 reps (using deload percentages)
• Bench Press – 5/3/1 sets and reps
• DB Row – 3 sets or do Kroc Rows
Friday
• Squat – 5/3/1 sets and reps
• Press – 5/3/1 sets and reps (or do another pressing assistance exercise in its place)
• Chins or T-Bar Rows – 3-5 sets of whatever reps you want, usually 5-30 reps.
Notes:
• Start with sets of 5 on the “light” squat days. You can work your way up to sets of 10 but you don’t have to.
• You can structure the training however you see fit but this template is probably the best I’ve trained with.
• I’ve been doing this since type of split since my accident – my training log hasn’t been telling the whole truth as I didn’t want to answer questions about the training until I knew the answer.
• This works well and is fun. I take some long breaks between the exercises because I use the weight room to get stronger not to “tone”.
• I don’t compromise on my training or on my workouts – if you want to change something, do so and see if it works. I can’t endorse anything I don’t do personally.
• Eat. Sleep. Mate. Defend.
-Jim Wendler
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