5/3/1 Lift & Sleep

A specialized Full Body template designed for re-entry to training (40+) and strict CNS management. Philosophy: Minimum Effective Dose. Success is measured by sleep quality, not just weight on the bar. Configuration: Protocol: 5s PRO (Fixed 5 reps). NO AMRAPS. NO Failure. Schedule: Day 1: Squat + Bench (5s PRO) Day 2: Deadlift + Press (5s PRO) Day 3: Technique Work (Squat + Bench @ FSL) Accessory Plan (Low Impact): Day 1: Lat Pulldown (3x10) + Plank (3x20s) Day 2: Face Pull (3x15) + BW Split Squat (2x8/leg) Day 3: Cable Row (3x10) + Deadbug (3x10) Fatigue & Sleep Rules: Yellow Light (Poor Sleep/Low Energy): SKIP all accessories. Perform main lifts only. Red Light (Insomnia/Pain): SKIP session. Do mobility/walking only. Progression: Only increase TM if sleep quality remains perfect throughout the cycle. Safety: If calculated weight is <20kg, use empty bar. Exit Strategy (When to Graduate): Move to a standard 5/3/1 template ONLY when: Timeline: Completed minimum 3 full cycles (12 weeks). Stability: 4 consecutive weeks with ZERO sleep disruption post-training. Effort: Main lifts feel consistently "too easy" (RPE < 6).