I’m encouraged to start this program, I’ve been off the gym in a long time (almost 2 years of complete inactivity), so I started about a week ago with just really small weights to squat, bench press and deadlift, as well as some walking and running, you know, to start my muscles up again a bit.
Now, my main goal is to get stronger, as I’m planning on taking over my BJJ classes and maybe even compete next year. I know this sounds too general, I’m just that vague about my objective, since as I said before, I’ve been off sports completly for almost 2 years, which means that any result is way better than nothing.
I’ve been reading a lot about programs, and I found 5/3/1 to be the simplest for me, however, I have the most stupid question about it (I already ordered the book, I’m sure the answer is there, but maybe someone can point it out to me before, so I can get started):
- I understand that we focus on one lift per day, but my question is, let’s say I start monday, I choose deadlift for that day, and once I complete the sets for this lift, what else do I do? I read about the complementary excersices, such as pull ups, chin ups, but I understand that’s accesory to the main training. Can someone give me an example of a complete day with this program?
I know this is a stupid basic question, and I’m sorry for the long post, but I’m just not understanding it completely and I want to start off with the right foot.
My lifts right now:
Deadlift: 72.5 kg (counting the bar) x 8 reps
Bench press: 40 kgs (counting the bar) x 8 reps
Squat: 72.5 kg (counting the bar) x 8 reps
Any piece of advice you think I need, I’d appreciate it, and any questions you may have, I’m here to answer.
Thanks in advance,