FK.UK: grole - Viewing Profile

All of my lifts (apart from squats) appear to have stalled and I reckon it is probably time try moving to an intermediate program. I reckon 5/3/1 fits in with my goals for the year.

5/3/1 : 4 days a week - Press, Deadlift, Bench, Squat as follows

Mon
Press 5/3/1
Press BBB
Pull-ups (20 pullups program)

Wed
Deadlifts 5/3/1
Squats BBB
Chin-ups (20 pullups program)

Fri
Bench 5/3/1
Bench BBB
Pull-ups (20 pullups program)

Sat
Squats 5/3/1
Deadlifts BBB
Kneeling AWRs

Why?
5/3/1 - Intermediate program, Long term steady progress.
BBB assistance - Keep the focus on the main lifts
Pull-ups
- I suck at pull-ups and need to stop avoiding them or making half-arsed attempts at improving them.
- Assistance for Press & Bench (I also suck at both of these and need all the help I can get)
AWRs - I need something for the 4th training day each week and AWRs are cool

How long?
2 cycles / 8 weeks. Should give me a chance to go through the pull-ups program and draw meaningfull conclusions about how the program is working.

What then?
Review and see where to go next. Assuming I am happy with how things are working out and I have improved my pull-ups I reckon I will drop them to one day a week and add in one or two more assistance exercises.

There is also a high likelyhood that I will be moving house at the end of feb and may also be going for an operation on my foot in early march, so that may need to figure in to my review.