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I saw a guy that took one of these and just replaced the animals with local food places for whenever the Mrs "didn't know what they want""

I’m in Canada and bought Forever. Yea it was like $100 total. Worth it though. However, if you want a book on conditioning and pairing it with weight training I’d look at the tactical barbell books. Book 1 is about weight training but Book 2 is all about conditioning. You can get the ebooks pretty cheap on Amazon.

If it was a one time payment, I might have purchased it, but paying every month for it makes no sense for me, especially since it's so focused on just 531. I use Strong for tracking of my excercising in general, and the spreadsheet for calculating values and recording a lot of extra stuff for myself. I'm a data geek and an app doesn't do it for me.

Not as complete as an index, but I’ve been using Post It flags to mark the location of the programs I’m interested in. Making notes? Haven’t needed to do that yet.

https://smile.amazon.com/Post-Flags-Assorted-Colors-683-VAD1/dp/B01C5IHTOY

If you actually want to squat, it can be a goal. Depending on where you live, you may be able to find a good PT who can help you work toward it. I just spent a weekend at a clinic where a few of the speakers talked about their experiences getting injured vets back to lifting, running, biking. If they can do it, surely you can.

This Here is written around the story of a world-class lifter coming back from a serious back injury. The author, Stu McGill, has some great content on back injury & rehab if you just google him.

In the meantime, the suggestions of goblet squats & lunges are good. I'd add to that single legged squats, ATG split squats (also bodyweight) , and/or pistols (youtube search for 'pistols progression' as you're unlikely to be able to just do them on your first try). Can get pretty strong with just bodyweight on those movements. Sprinting is also good if you are able.

I recall Wendler recommending that kind of progression for women (and really he said for most people)

https://www.amazon.com/Logest-Fractional-Olympic-Plates-Set/dp/B081P4Q8P2/ref=sr_1_1_sspa?keywords=1.25+weights&qid=1671136360&sprefix=1.25+we%2Caps%2C246&sr=8-1-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEyR0lXR0pIVEE5UEtHJmVu...

Mass Made Simple is a book/template from Dan John.

https://www.amazon.com/Mass-Simple-Six-Week-Journey-Bulking/dp/1931046026/ref=tmm_other_meta_binding_swatch_0?_encoding=UTF8&qid=&sr=

It's a 6-week template that uses high rep back squats as the anchor for a hypertrophy block. You lift once every three days so there are a total of 14 workouts in the template.

The book also has some material around eating to gain and uses a progression with some common supplements like creatine and protein.

The whole book is about 160 pages and about 50 pages are devoted to the template and another 50 pages are for logging the workouts.

I injured my back in early June and am just getting back to being able to squat or deadlift at all, let alone heavy. I'm doing an LP for those lifts and plan to start this program in the new year.

If you're just spicing up walks, you don't have to get fancy. I have one similar to this, and it works fine for that. https://www.amazon.ca/PRISP-Adjustable-Weighted-Training-Vest/dp/B08ZGY73WP/ref=sr_1_16?crid=B2ZUR3V9A88P&keywords=weight%2Bvest&qid=1663366132&sprefix=weight%2Bvest%2Caps%2C110&sr=8-16&th=1

I've found it leaves something to be desired for use while working out, so if I were doing it again I'd maybe splurge a bit more for a tighter fitting and/or more compact vest. The one above will work, but it;s just not ideal. But on a budget for weight vest walks, I'd still recommend it

I started with a Basic 5/3/1 with BBB assistance from my Wendler app >!inb4: I know there is no official 531 app!<

I then added some additional assistance work a couple of cycles in that someone off handedly mentioned they did and some of my own (hip thrusts and dumbbell curls because I didn't think I was hitting either much).

Looking back, I've definitely made good progress on most of my lifts, and I've also changed the weights of apps assistance sets of the main 4 to be heavier and try and push my progress.

But I'm doing all this solo and wanted some opinions if I'm doing anything pointlessly, or anything is being missed?

Kindle Version of 5/3/1 2nd Edition.

I would pick up a landmine attachment so you can do landmine presses, Meadows Rows, and other unilateral exercises since you are limited in dumbbell weight. This one includes a handle for T-bar rows as well https://www.amazon.com/gp/product/B079M5FTM3/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&amp;th=1

Just a small tip but depending on your rack you can probably rig up an overhead cable system for much cheaper than an official attachment.

I got this one initially:

https://www.amazon.com/dp/B084D4G37C/ref=dp_iou_view_item?ie=UTF8&amp;th=1

Although there are more complete sets with actual weight pins, and more handles. If you are doing pull downs you'd need 2 pulleys.

Not douchey at all, just more experienced. The ones Ive seen are usually straight across with downward bend at the end, kind of like this, except on captain chairs and those cable multi gyms. Thanks for your advice.

I understand being tight on money, but surely you can cut back on something for a week and get some cheap plates? $14 for a pair of 2.5lb plates. Facebook marketplace is another great option for used gear.

Absolutely not-- In fact, you're expected to binge on your cheat day-- Another part of the psychology is to eat so much you don't want to eat any more crap for a while! I just weigh myself on the morning of my cheat day and no other time, then I get a general trend line (which is going down).

Four-Hour Body on Amazon, but I'm sure you can find it at your library!

Not OP, but I agree with them.

I use rucking shoes when I wear the weighted vest. I use these: https://www.amazon.com/dp/B07JNFFTRF?ref_=cm_sw_r_cp_ud_dp_AC06VZ0ZY38WP9RX1VMV

But really, any good rucking shoes are probably best. I don't like using regular sneakers or running shoes because they aren't as supportive.

You should be able to get a vest that’s adjustable.

The weight you put in the vest is going to depend on more than just your strength, it’s also a function of time and distance.

I have this vest: MiR Short Weighted Vest With Zipper Option 20lbs - 60lbs Solid Iron Weights https://www.amazon.com/dp/B016X5I81I/ref=cm_sw_r_cp_api_i_22M27FG0NYS28FY5ZBZK?_encoding=UTF8&amp;psc=1

I currently have it set to about 40lbs and I wear it once a week or so when I take the dog on a roughly 2 mile walk from my house, around the lake, and back.

If you’re just starting out, I’d set the weight to around 10lbs and go no more than a mile. I also wouldn’t do it on a day before weight lifting (that is, use it for light conditioning on a Tuesday if you have Wednesday off lifting for any other conditioning).

The reason is, and I learned this the hard way, it really takes a toll on your ability to recover your core. I made the mistake of going hard one week and then doing the best conditioning on the day before the 1 week bench.

I couldn’t hit my reps because my core was too fatigued to keep my stance for the bench. I kept flattening out towards the end of each rep and couldn’t finish my supplemental since my core was just totally wiped.

So use it, it’s awesome, but be aware of how much you use your core.

The CAP Barbell weighted vest is on deep discount on amazon today

One of the primary issues I see people bring up when it comes to Jim's conditioning recommendations is a lack of weight vest. Here's a solution.

I looked into getting some but couldn’t justify the price of them… ended up getting 10- 4.5” steel flat washers, with a interior diameter of 2-1/8”[4.5” steel washers, with a interior diameter of 2-1/8”](www.amazon.com/dp/B009OJ93K6/ref=cm_sw_r_cp_api_glt_i_5VRB6EBB4BH8D2GP8B8F?_encoding=UTF8&amp;amp;psc=1), and plasti-dipped them. Each one weighs roughly 10.5oz so 4 together is 2.625 pounds which is close enough for me. Washers were less then $20 and a can of Plati-dip was $6.

I don’t know about forever being $15 but the OP can get Beyond 531 for under $20 - kindle edition.

https://www.amazon.ca/Beyond-Simple-Training-Extraordinary-Results-ebook/dp/B00DT5FIYQ

Or off Jim’s website for $25 USD

https://www.jimwendler.com/products/beyond-5-3-1-ebook

I had similar issues from years of carpentry work and playing guitar and this did wonders for me.

https://www.amazon.com/TheraBand-Tendonitis-Resistance-Tendinitis-Intermediate/dp/B000KGOMBC/ref=mp_s_a_1_1_sspa?crid=DLJNV3EUL0D9&amp;keywords=theraband+flexbar&amp;qid=1639748840&amp;sprefix=theraband%2Caps%2C117&amp;sr=8-1-spons&amp;psc=1&amp;s...

Ok three things I found helped immensely and I had it so bad in both arms I couldnt hardly do anything... so i feel your pain.

1) religious muscle flossing in my elbows. There is tonnes of youtube stuff... but here is a good one to start: https://youtu.be/RVWjVSQXsl4

2) these things. I kept them in my pocket and would exercise whenever i thought of it. Hand Grip Strengthener, Finger Exerciser Stretcher, Grip Strength Trainer(3 PCS),Forearm Grip Workout Hand Wrist Exerciser for Rehabilitation Athletes Climbers Musicians https://www.amazon.ca/dp/B08YYGMZLV/ref=cm_sw_r_awdo_navT_g_BTSB15GN9VADDMSAR0W4

3) wrist extensions over a bench. Light weight with arm complety straight and wrist hanging over the bench. Flex wrist as high as you can and then lower weight as low as you can to stretch. 3 sets of 10 every time you workout.

Take it with a grain of salt. Im not PT but i refused to believe I had to live with it or heavy drugs at 45.

Take care and well wishes your way.

If you are using google docs, Tools->Script Editor, and write your own custom functions. Since most people aren't programmers, here is what I wrote for mine:

https://ghostbin.com/paste/rtawc

&#x200B;

If you save that in the Script Editor you can then go back to your sheet and put something like

=getPlateString(145, 45)

in a cell and it will show "45 5"

> I got the ebook version but I hate not being able to write on it and flip through pages.

You can install calibre and print pages if it is a standard ebook format (epub, mobi etc).

I print kindle stuff this way all the time if a specific section of something is interesting and I want a hard copy for easy reference.

I got this one on Amazon.

I got the 40lb one with shoulder pads (which ended up being useless since the vest doesn’t bother my shoulders anyway). It has 10 sand bags (5 across the front and 5 across the back). You can adjust the weight in 4lb increments.

I’ve been using it for a few months now and it’s been great for rucking. I’ll be using it for weighted dips and chins soon as well.

The book is Kelso's Shrug Book

Here's the Canadian Amazon page for it.

I'm seeing an estimated total price of $56.91

this is the app I'm using, Jim doesn't have an official app but I like this one. Ended up paying for it.

And I think it's up to you. I'm doing 4 accessories right now, and doing 10-20 reps depending on the exercise. Usually 4-5 sets. In the gym about an hour and a half.

you don’t need every set to be challenging to build size and strength. In fact, it is the most counterproductive mindset in strength training. Sometimes disciplining yourself to NOT go heavier is the HARD WORK.

Pavel Tsatsouline and Dan John wrote a masterpiece on this concept: Easy Strength

interesting to note - Dan John, the Yoda of strength, describes in the book a 5/3/1 template he uses with his HS football players—quite the endorsement.

The conditioning book (https://smile.amazon.com/Tactical-Barbell-II-Conditioning-Black-ebook/dp/B0143HDCWS) just lays out conditioning protocols. It prescribes protocol minimums for hard and easy conditioning (using Forever terms), and it’s got a ton of things you can do in the book. It does make mention of the programs from book 1 (Operator, Zulu, etc.) but doesn’t describe them. It usually says things like “You can use a 3 day strength program (like TB Operator) with this protocol)”.

Go get yourself one of these - https://smile.amazon.com/AmazonBasics-DIP-BAR-Dip-Bar/dp/B0753Q2GCX. And you can follow the bodyweight assistance as described in 2nd edition on page 52. You won’t be able to do the GHR movement, but you can put your barbell on your back and do good mornings (EliteFTS just released a pretty good video about them - https://youtu.be/5CsbDyGLABg). Or you can do Straight Leg Dead Lifts instead of GHRs. If you’re handy you can build a simple platform for Nordic curls. IMO these are much harder than GHRs.

If you’re too heavy/weak for chins and dips right now, do inverted rows and more push ups till you lose the weight. Or pick up some assistance bands. YMMV, but I have better luck with bands than negatives. I weigh enough that all my fat puts a lot of strain on my joints when lowering myself slowly. So I do a couple of negatives and fill in volume with bands while I cut some fat.

Once you’re light/strong enough, hold one of those dumbbells between your feet and do weighted. Or go the safe route and pick up a weight belt to attach your plates to.

But that’s how I’d start if I was in your situation - main lifts and body weight assistance. Run this for a few cycles (4 to 5) to get used to 531. If you’re still making gains, stick with it. Otherwise move onto BBB. By this point you’ve got a good base of work capacity from all the body weight volume.

I second Tbone_steak88, I used my rack for inverted rows before which works great! I’ve recently incorporated wooden rings hanging from my functional trainer to do ring dips and ring inverted rows and L-sits.

I have a pull-up bar, because you are tall, get the kind that has a curve to the bar that gives you more height, I upgraded to this kind (it’s totally worth the $50 I dropped on it):

Ultimate Body Press XL Doorway Pull Up Bar with Elevated Bar & Adjustable Width https://www.amazon.com/dp/B01NCP3S71/ref=cm_sw_r_cp_api_glt_fabc_M332041A01ARJ9YV5HDT

I've used two apps for Android, but this one:

https://play.google.com/store/apps/details?id=com.ultimate531&amp;hl=en_US&amp;gl=US

has ALL templates from Forever...it's pretty fantastic. He's still working out weird little bugs but functionally it's better and less cluttered than a spreadsheet.

The Tenics app is excellent for bodyweight progressions such as working your way up to a planche, single leg squat, or front lever. The workouts in it are surprisingly hard.

1 - 5/3/1 2nd Edition is cheap as an ebook (I linked you to UK Amazon page). You can read on cloud if you don't have a kindle. It's the first intro to the methodology, but you can also find a lot of the information in it online. And the programming has gotten a lot better since then.

Beyond 5/3/1 is also cheap and gives more ideas on how to add volume and alter frequency/intensity/volume for long-term growth. This is the book that made me think "wow 5/3/1 is great!" It can be hard to read if you are not familiar with the first book or haven't researched 5/3/1 online.

The cost of 5/3/1 Forever may be steep, but if you have success with other 5/3/1 programs, it'll be worth it. Forever is really the book you can program off of for the rest of your life. Just try out the other books first.

2 - Coming off SL, you have a lot of base-building to do. Definitely do 5/3/1 for Beginners. Don't neglect cardio/conditioning.

3 - Learn how to make spreadsheets. Apps are too unreliable.

i picked up 5/3/1: The Simplest....

is there a difference between what i have and the 5/3/1 Forever? if there is, i want to pick it up.

And im totally sold on 5/3/1. i did the SL5x5 for a long time, and i have sort of gotten bored with it. i like this as a nice transition from the 5x5 to something different.