KenDowns wrote:@mark74, I made a spreadsheet using your first suggestion, with a couple of assistance exercises:
I don't feel I'm experienced enough to say whether the schedule itself is any good (in fact I'm following a textbook version of 5/3/1 myself), and will leave that to others.
With that out of the way, this is what hit my eye:
- the press schedule is out of whack, e.g. no 5/3/1 day
Actually that's a mistake on the copy of the spreadsheet I posted. to make everything fit Press got a 5/5/5 day and a 5/3/1 day, no 3/3/3.
[*]the deload day seems too busy to me, I'd do either the BP or the OHP, and no rowing
Since the numbers are my own, I can look at them and feel how much work it looks like. Not surprisingly as deload number every individual exercise looks downright easy. It's an open question how they will add up. I'm tempted to try it as proposed, and if it runs long or i tire out drop rowing first. I'd prefer not to drop Press since it already has lost one day, the 3/3/3 day. This is all open to revision.
[*]rowing follows 5/3/1 percentages which is not what Wendler recommends for accessory work
Yeah, I'm just coming to recognize that rowing is thought of as accessory. I'll have to read more Wendler on that to get closer to textbook.
[*]assistance work may simply be too much
Yeah, I put everything in to see what I'd get. But if I keep in mind that I'm transitioning from late beginner to very early intermediate, I ought to be able to maintain a linear progression (on a 2 week cycle) on the major lifts just by doing the lifts
. So the Pin-Pause squats and the Rack Press will be the first to go if I decide to simplify. I have to say I'm leaning very heavily towards dropping them until a 2 week linear progression stops working, at which point it would be time for textbook 5/3/1.
[*]intuitively, I would say do the deadlift before the press
The sequence is left over from Stronglifts, where every session would have started with squats. I'm also mulling around the exercise order.
Finally I'm thinking to make the "smallest plate" increment specific to each exercise, so I can round to five pounds on everything except Row and Press, where I'd like to keep rounding to 2.5.