Hey everyone. I’ve been running 5/3/1 for close to a year, and I’ve been battling some pretty damning health issues for a while now. What I’ve found is that I can’t accumulate too much volume, lest I run myself into the ground. Recovery is horrible, as would be expected from someone who can’t digest their food.
With that being said, my goal is to reduce the amount of stress I’m putting on my body while still getting strong as possible as I heal from severe amebic colitis. I’ve thought about approaching this in a variety of ways. Here are three I’ve been considering:
Drop 5 x 5 FSL work on all lifts, supplement lower body days with sled drags and ab work instead of barbell supplementary/assistance work.
Keep 5 x 5 FSL work on all lifts, drop all lower body barbell assistance work (for example: replacing good mornings with sled drags)
Keep 5 x 5 FSL work + assistance work for all lifts and add sled drags to lower body days. But, each cycle would be done in the course of 2 months rather than one (so, I’d be training 2x/week instead of 4x/week).
Currently, I’m running 5/3/1 with 5 x 5 FSL (along with Jokers when I feel up to it) and two assistance exercises (in the range of 50-100 reps) per session.
For upper body days, my assistance exercises are chin-ups, band tricep extensions, and push-ups. No more than two of these three exercises are done within the same session. I’ll frequently push these into the 75-100 rep range. I’m not concerned that these are too taxing, because 1.) it’s not heavy work and 2.) they’re comparatively easier to recover from than my lower-body assistance work.
For lower-body days, my assistance exercises are ab wheel rollouts, good mornings, and Dimel Deadlifts. No more than two of these three exercises are done within the same session. I currently keep the range on these exercises from 25-50 reps, because it does sometimes take me longer than 3 days to recover from the work done in a session.
Any help you guys could offer me here is really very much appreciated. I lost 5 pounds in the last two days (currently going through a bit of a flare).