Starting wendlers 5 3 1 tomorrow

[Ghost1]

This week ill do sunday tues thurs

But every other weekend i wont be able to do Sunday

So i cant really do a mon wed fri cuz im busy every friday w/ another obligation

Would it be bad to do mon tues thurs every other week?

@Diode

Also

As far as assistance work im just going ti do the boring but big plan


@PancakeBrah

I think u said u kno wendler a bit too



Talk to me brahs

[Diode]

boring but big is a safe bet.

i would really recommend rippetoe's 5x5 for you, though. wendler is for more advanced lifters since it relies on low repetition, high volume olympic lifts where proper form is extremely important to prevent injury.

but if you feel you have your form down pat (and i cannot stress this enough - you should feel nearly comfortable enough to compete. pause at the bottom of lifts where appropriate (e.g. bench), do actual deadlifts (completely deload between reps, etc).)... 5/3/1 is a great way to increase strength. it broke me through a long plateau.

it is a grind though. they don't call boring but big "boring" for nothing. and don't cheat and do 100% of 1RM as a baseline. 90% is there for a reason. it will be a mental block to know you aren't lifting your current max for another month (at least), but you body needs to be conditioned to this style of lifting.

[Ghost1]

Im not completely sure on my form to be really honest

At least not on deadlifting

U git a link to this rippetoes? U think i should do that then lead into wendler?

[Diode]

and no, there is no damage in taking the approach you mentioned. in an ideal world you'd be able to rest the 3 days you aren't lifting, but unlike other programs, this one isn't so strict. i frequently find my actual lift days all over the map. i do a beyond 5/3/1 3-day split using triumverate maintenance approach, though.

just listen to your body. the days are set up where compounds shouldn't cause issues.. if you obliterate your shoulders on monday, you have deadlifts next - so should be plenty of time to rest them for chest after that. do not reorder the exercises, they are planned that way for recovery.

AND DO NOT SKIMP ON LEG DAY.

[Diode]

also don't get all brainfucked because you no longer have "bicep and tricep" day or "trap day" or "abs day" or whatever. these lifts will work all of those things just as well as isolated exercises (and then some). if you feel something is lacking you can always add it as maintenance work.

AND REMEMBER MAINTENANCE IS ABOUT MAINTENANCE, NOT LIFTING HEAVY OR PUSHING YOURSELF TO FAILURE.

[Ghost1]

So i should do wendler and not rippetoe?

[PancakeBrah]

Diode's on point. 5/3/1 is for intermediate to advanced lifters. It's for breaking plateau's that you've reached once normal progressive routines don't work anymore.

[Split]

good job bags!