I've been using JW's 5/3/1 for about 6 or 7 months. I am still making gains in strength from workout to workout and cycle to cycle. But, lately I have been having a hard time recovering from squat day to deadlift day. Would it be better to lower the volume on assistance exercises and continue until I can no longer make progress or switch my lower body days to more of a westside template with a DE day and a ME day? Any thoughts are welcome.
Last edited by Kinsell; 03-17-2010 at 08:26 PM.
How many days a week do you train, 3 or 4? I started out on 5/3/1 almost 1 year ago. I started with the 4 day/week. I switched to 3 day/wk to give me time to recover. I'm 47 yrs old and the extra recovery is proving beneficial.
I also switched my routine up a little. My training it broken into Squat day w/deadlift accessories, OH Press w/bench accessories, Deadlift w/squat accessories and bench with back accessories. I don't feel as "beat up" anymore, even though the weights on my main lifts are going up. I've had to reset bench 1x.
Thanks dude. Right now I'm using the 3 days a week templet. It takes me about 5 weeks to do the cycle. I also forgot to mention that I get good sleep and my nutrition is on point.
Something you could try is regulating the intensity of your accessory lifts. On the 5's week, you can hit all your accessory lifts hard. On the 3's week, you can pick one accessory lift to hit hard and go easy on the others. On the 1's week, you can go easy on all the accessory lifts, saving your recovery for the PR attempts on the main lifts.
How many reps are you getting on your "as many as possible" sets now?
Squat and pull on the same day. Have you tried that?
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