5/3/1 sandbags

Been having a gas with a 5/3/1 variation. Jim Wendler's fingerprints are here but he didn't write the actual program. The roots of this method are in 5/3/1 forever - 2 day a week training + first set last.

Two week cycles

Six week program

+ 50 rep goal in 4 sets

++ 60 rep goal in 4 sets

Week 1

Sandbag squat 5/3/1 ss calisthenics press+

Reverse grip floor press+ ss calisthenics pull+

Biceps, lats, hams, triceps, shoulders++

Floor press 5/3/1 ss calisthenics pull+

Sandbag deadlift x 4 ss calisthenics press+

Biceps, lats, hams, triceps, shoulders++

Week 2

Reverse grip floor press 5/3/1 ss calisthenics pull+

Sandbag squat x 4 ss calisthenics press+

Biceps, lats, hams, triceps, shoulders++

Sandbag deadlift 5/3/1 ss calisthenics press+

Floor press+ ss calisthenics pull+

Biceps, lats, hams, triceps, shoulders++

Sandbag movements progress range of motion then weight.

- 6 weeks: two block

- 6 weeks: one block

- 6 weeks: floor

- 6 weeks: two blocks new weight

5/3/1 sandbags days have two carries until failure:

- top set

- last set

+ Sandbag days use one carry until failure on the last set.

Off days:

- mace, club

- mobility