First Week of 5/3/1 - Currently Adapting Training to My Newly Discovered Hip Joint Problems and Planning on Competing in Fall.
This was my first squat day for 5/3/1, I'm doing all my squats with just a belt right now, and working on finding an ideal stance that doesn't aggravate my hip. It was my "3s" week for 5/3/1 and my final set was 365x6, I followed that with 3 down sets (first set last) of 285x5 on beltless pause squats. After that I went and hit some GHR and then went to OU's fieldhouse to push the Prowler (10 trips of 40 yards was a lot harder than I expected!) I'm really liking the simplicity of training right now, and it's definitely been challenging.
Warm-Up:
*Couple short trips back and forth of:
a. Toe touch to leg swings
b. Lunges
c. Hip flexor stretch/Spiderman crawl
Strength Work:
A*Kettlebell Swings - 3x5
A2* Box Jumps
B. Squat - 5/3/1 week 1 (3s week)
[youtube=https://www.youtube.com/watch?v=__EUBghCyIM]
285x3
325x3
365x6
C. Squat Down Sets - Beltless, paused, with band around knees to work on externally rotating evenly - 3x5 w/ 285lbs
D1. GHR - 3x8
D2. Ab Wheel - 3x10
Conditioning:
*Prowler: 10 trips of 40 yards each, with 90lbs on prowler (on turf)
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