17 Ways to be Awesome, 5/3/1 Style

17 Ways to be Awesome, 5/3/1 Style
The following was my response to a post on the Jim Wendler Forum.  The answer kind of goes off track a bit. But regardless of your question, you may find an answer here.
  • Generally speaking - if you can't hit 5 strong reps at 95% (final set of your 5/3/1 week), lower your Training Max.
  • The more that I work with people, the more that I believe the adage of "bodybuild the upper, athlete the lower".
  • Make sure your squats and deadlifts are fast, crisp and done with insane power.
  • Make sure your abs/low back are strong as hell.
  • Make sure your assistance builds muscle, especially in your back (lats/upper/mid), arms and shoulders.
  • Become champion of DB squats or lunges or Bulgarian squats or something similar.
  • If you don't know what to do - push-ups, dips, chin-ups and lots of DB rows.
  • DB Rows - 1/2 bodyweight x 20 reps is bare minimum. Goal is same weight done for 50 straight reps/arm.
  • Abs - strict hanging leg raises, ab wheel and weighted sit-ups on GHR/back raise.
  • Low Back - back raises, 45 degree back raises, RH
  • Arms - fat bar curls, triceps pushdowns/extensions, dips
  • Do rope climbs, rope/towel chins or pull a sled with a rope (hand over hand).
  • Your bench and press will always be pre-menstrual - accept it, build muscle and push forward.
  • Not all lifts will be doing well all the time or at the same time - accept it, build muscle and push forward.
  • Stop comparing yourself to others or to some ridiculous standards and stop thinking there is some secret formula between lifts - be yourself, get to work and just get strong.
  • Don't ignore mobility/flexibility - it will bite you hard at some point.
  • You don't have to be a Navy SEAL but please - be in better shape than the average person.

Programming is part of the game. But there are a lot of things that need to be accounted for in training. The very center of it all is attitude and discipline.

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