Training 1 day a week

Bigger Stronger Leaner Jim Wendler 5/3/1 Coaching
1

Hi people,

Looks like for at least the next 6 months or so hitting the gym only.once per week is my only option

Trying to pre plan a set up. I’ve been running 5s Pro FSL but a mixture of soccer season, work and family commitments means it’s looking like I only have Wednesdays to train at my gym

I’ve seen Jim write about the MMA template with option a 2v2v2 or b with hitting the main lift once every other week. I was thinking of running 5s Pro FSL week 1 would be bench and squat with some back work and accessories around movements not hit, week 2 press and deadlift etc

I realise strength gains might be very minimal at best but to be honest during this period I’d be more then happy just maintaining my current strength levels until things ease up towards next year or even summer months

For record my current lifts and BW

BW 83kg

Lifts:

Incline Bench 75kgx5, Squat 130kgx5, Deadlift 180kgx3, Press 62.5kgx5

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I think your gym day setup makes sense. I’d probably try to do a lot of band and bodyweight work on my off days. If you lifted heavy and with a lot of volume your one day, then filled the week with pushups, pull ups, pistol squats, jumps and sprints, I’d imagine you’d be a formidable guy.

2 Likes
3

I second this, if you have a weight vest then it opens up the Walrus training too.

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4

Hi thanks for reply

So setting it up as 5s Pro FSL with

Week 1 being bench and squat

Week 2 being press and deadlift

With one or 2 days a week sprinkling in some bodyweight stuff at home should work nicely?

I was unsure on the 5s Pro vs the + set on the final set for a PR

Thank you

The other option was his limited time template but I prefer to add it FSL at the end

5

Did you read this on his website? I’d rather follow exactly what the man himself said to do in this scenario rather than crowdsource it, but that’s just me…

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6

This is very very much an option my only concern regarding recovery is the widowmakers, I like the idea of the PR set but I’d be tempted to add some volume in the form of FSL 3-5x5 rather then what is mentioned

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only concern regarding recovery

You’ll have 6 days to recover.

And you’ll actually get MORE volume with the widowmaker compared to the FSL unless you specifically doing 5x5. You’re talking 20 reps of your FSL weight vs 15 if you do 3x5.

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8

I was not more sore and did not have more trouble recovering from Widowmaker sets of squats compared to sets of 5 @ FSL, but, I had better results (strength AND endurance).

And like @T3hPwnisher said, I would not be too concerned with recovery if I was training with barbell only once per week. I would push it.

I would do Widowmaker. I would only use squats and bench (or the press but not both) every week to maximize exposure.

So, like @BrandonCrawford said, I’d do what Jim recommended.

3 Likes
9

Second for Walrus