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I have decided to use Jim Wendler's 5/3/1 Method for my strength training days in the gym to help round out my strongman training. Wendler's book promotes as simple but effective approach to getting stronger that pretty much anyone can benefit. I highly recommend it as guide to help you get back on the right track to building strength.

As per his book, my weekly split will look like this:

Monday: Conditioning
Tuesday: Upper Body Strength Training, focusing on the Military Press
Wednesday: Lower Body Strength Training, focusing on the Front Squat
Thursday: Conditioning
Friday: Off
Saturday: Upper Body Strength Training, focusing on the Bench Press
Sunday: Strongman Practice with Fat Bar Deadlifts to start each session

Since today is Saturday, I did the Bench Press workout. The plan today was to do 3 x 3 on the bench with the last set being a max rep attempt at the same weight. As for accessories they are done for higher reps and sets (more volume for hypertrophy) and using Fat Gripz whenever possible to increase grip strength.

Here is the strength training session in detail:

• A1 Bench Press
• starting with the bar, worked up to 315lbs as a working weight for 3x3 but maxing out reps on the last set
• 315 x 3, 315 x 3, 315 x 6
• A2 Fat Gripz Row
• 5 x 10
• B1 Weighted Dips
• 5 x 6-10
• B2 Fat Gripz Curls
• 5 x 5
• Flex Band Upper Body Circuit
• as a finisher, one round for as many reps as possible per drill
• triceps extensions,curls, face pulls, reverse flys, twists, rows 

Here are some knowledge bombs from Jim Wendler himself.

For semi-private or personal training contact:
Nathan Donahue
Calgary, Alberta
Nathan@kettlebellplanet.com
www.kettlebellplanet.com