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5/3/1 Every Other Week


#1

I have been doing the 5/3/1 program normally but now due to work restrictions I am only able to go to the gym every other week. I have been able to still following the program but with a mandatory week off in between each part. It has felt ok so far, but I was just wondering if this will affect the program in any way. If this should not be done what are some other alternatives that would work better for me in regards to strength based systems.

Example:
Week 1: First Part 5/3/1 Percentages
Week 2: Off
Week 3: Second Part of 5/3/1 Percentages
Week 4: Off
Week 5: Last Part of 5/3/1 Percentages

Thanks In advance for your information.


#2

Any chance that the weeks you can’t make it to train on week days, you go sat/sun? Even some weeks where you can’t be there forever, what about just going in and getting the required work done?


#3

This isn’t ideal, of course, but if it is the only possibility, then I am sure you can make it work. I would be willing to bet that people have overcome larger training obstacles with great success.

I would suggest keeping up with mobility and conditioning on your off week if possible.

Good luck!


#4

Like others have said. Do something you can on your off weeks: bodyweight stuff, conditioning, mobility - anything you can.

Go nuts when lifting, do rule of 10, spinal tap or some other heavy work and make workouts count.

You could also reduce movement selection and hit same movements multiple times in training week.


#5

If it were me (and I am glad it’s not) I’d do something like Spinal Tap from “Beyond” where I am getting the entire cycle done in a week - at least I think that’s what ST is, and then just treat the off week like a d-load


#6

[quote]Sereous wrote:
I have been doing the 5/3/1 program normally but now due to work restrictions I am only able to go to the gym every other week. I have been able to still following the program but with a mandatory week off in between each part. It has felt ok so far, but I was just wondering if this will affect the program in any way. If this should not be done what are some other alternatives that would work better for me in regards to strength based systems.

Example:
Week 1: First Part 5/3/1 Percentages
Week 2: Off
Week 3: Second Part of 5/3/1 Percentages
Week 4: Off
Week 5: Last Part of 5/3/1 Percentages

Thanks In advance for your information.
[/quote]

This can easily work - the only way it wouldn’t work is if you didn’t believe. Also, this is a form of a Hobson’s choice so it’s easy.

There are numerous templates you can choose from, different main lift/supplemental lift variations that you can choose from. My only piece of advice is to be wary of overdoing it in the beginning. I can see a lot of people thinking that they can force-feed their body a million things only to fuck things up with this over zealous attitude.

In other words, you still have to be smart.