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This is a weird question. They are two different sports.

What are the benefits of ice hockey over ice dancing?

It is hilarious to me that you actually did all that because it said to on an app.

Phenomenal post, appreciate your taking the time.

day 1
Squat Heavy
Bench Light
Squat Assistance

day 2
Deadlift Heavy
Low Back/Lat Assistance

day 3

Box squatting is a terrible idea. You need strength and control out of the bottom, neither of which you're developing with the box. You don't approach depth in that video, and your body will be...

This is worse than the worst kind of strawman. Total misrepresentation of the program. There is no iteration of it that looks like what you just described. Which book did you get that from?

The...

Xmas/16

Ia. Drop Snatch 4x5
Ib. Pullup 4x5

II. Explosive Pushup 3x5

A. Bench x5@8.5/5%
112.5x5@6.5
120x5@7.5

12/23/16

Ia. Goblet SQ 5x5
Ib. Chinup 4x5

II. Box Jump 2x5

A. Squat x3@6-7/3%
150x3@5.5
160x3@7

12/21/16

Ia. Drop Snatch
4x5
Ib. Pullup
3x5

II. Explosive Pushup
3x5

12/19/16

Ia. Goblet Squat
5x5
Ib. Neutral-Grip Pullup
4x5

II. Box Jump
3x5

Week 1, Day 3

Ia. Drop Snatch
4x5
Ib. Pullup
4x5

II. Med Ball Slam
3x5

Very exciting, look forward to following.

Week 1, Day 2

Ia. Goblet Squat
4x5
Ib. Pullup
4x5

II. Box Jump
2x5

It's time to start up another online log, as I've benefitted from keeping these in the past, both in terms of feedback from other lifters and in the ability to have a large block of training at my...

Training my wife to about a 2.5xBW Deadlift, 2xBW Squat, and 1.25xBW Bench, the lessons we've learned are:

-She can handle more frequency and volume than I can, and than most men seem to be able...

A. Main Lift - work up to a heavy set. Start light, 8-10rm, add weight week-to-week. Do a couple backoffs with lighter weight.
B. Variation - do this for volume and build some mass (e.g., SSB...

This would be a good example of a piece of advice to take with that grain of salt.

There is no "5/3/1 program". It's an umbrella for a bunch of ideas about training. There is no prescribed...

1. Your training max is way too high. Going forward, use the 7th week protocol to make sure you can hit at least 5 with your TM.

2. Use a higher intensity deload to stay sharp with heavier loads....

2/12

SQ
230x5
280x4
295x4
315x4
315x4

BP

2/12

BP
185x6
225x5
225x5
225x5
225x5
225x7