When it says to choose an excercise, am I supposed to use the same excercises for a few weeks in a row, or whatever I feel like doing that day or should I do them all within a few weeks? Thanks!
most people change the ME exercise every week, but you can do em for a few weeks if you want. especially if you're just startin out with it. when you get more used to the type of program then i would say change em every week to keep you strong and motivated also.
For beginners, the ME workout can be the same exercise for 3 weeks in a row. If you are not setting a PR on week 3, you should stick to 2 weeks. If you can not set a PR on week 2 (over week 1) then stick to 1 week. Pick at least 4 exercises to rotate (don't go crazy, 4 should be fine, but if you want to rotate 5 or 6, that's fine).
Stats: Age: 34 Weight: 205 Height: 5'6"
Gym PRs: Squat:635 Bench:560 Deadlift:495
Meet PRs: Squat:575 Bench:525 Deadlift:510 Total: 1605@220
Alright, thanks guys!