T Nation

Changing the Order of the Days


#1

A few years back, I changed the order of the days on 5/3/1 so that I squat on a Monday. I figured that if I am going to be walking around like I've shat my pants I might as well do it on the company's time so I can be active with my family on the weekend.

So my question is, if Squats are on Monday, what is the best order for the remaining exercises? I originally just reversed it to Squat/Bench/Deadlift/Press but I was wondering if Squat/Press/Deadlift/Bench might be better? Or does it not really matter?

Thanks!


#2

I'm not Jim, but I think you're over thinking it a bit too much. IMO it doesn't matter what day the main lifts get done on as long as your pushing them hard, you're able to recover, and you're seeing progress.


#3

That is fine man. - Lower - Upper - Lower - Upper...


#4

I can do any day, any order BUT I have also had the best success with what EHG said with a 4 day a week training schedule. Generally speaking, I get more rest/ food over the weekend so on Monday I am freshest. I train the squat that day. Wednesday is my bench day because I can bench with sore legs, whereas had I had benched Monday, my back wouldn't allow me to squat to the fullest potential. If I do deads on Monday my upper back is beat to shit so benching on Wednesday is less than stellar. I do 'Best' with Squat,Bench,Dead,Press. Then again, I am nearly 41 so I'm not as 'bulletproof' as I once was :slightly_smiling: Your mileage may vary. Hope this gives you something to think about.


#5

Shit, I am only 24 and I train 2-3 days/week. I find if I do 4 days/week other shit gets left behind, like conditioning and mobility stuff. Also If I do 4 by the time I get to day 3/4 I am not as excited to lift as I was on days 1/2. If you are feeling beat up give 2/3 days a try.


#6

yes, I admittedly do more " I'm not doing jack shit"or " I'm doing the minimum shit", lately, than I should. It's deer season. :slightly_smiling: Last year I killed some deads. Next day I killed a 150# Buck. Had to drag his ass out of the woods on an 85 deg evening Up a steep hill, across a field, to the side of the road so I could go get my ride. Next deer I killed was also after Squat day. There must be a deer and lower body correlation? lol.

I tried a 3 dy a week thing but my mind kept telling me I was a dead beat. Need to tell myself to STFU lol.


#7

I'm 42! :slightly_smiling: My press hadn't been going up for a while so I wondered if doing it at the end of the week was holiding it back. I'm about to swap from 18months+ of BBB to Simplest Strength template and see how that does me for a few cycles.


#8

Haha, yeah dude. Listen to what your body is telling you, shut your mind off.

Squat
Bench
Assistance

Dead
Press
Assistance

Thats all I do. Started doing the Agile 8 everyday as well. I feel a lot better than I did when I was training 4 days/week. My lifts went up too...that's always good lol.


#9

I prefer to use a 4-day split. I feel overall more productive with my exercise when I do and more over; time in the gym is like meditation for me, it's therapeutic. Especially after a good workout I feel better and the world just seems to slow down around me. Plus I just feel better at work afterwards too.

When I first started back on 5/3/1 I prioritized my deadlift and did a, Deadlift, OHP, Squat, Bench Press split. Now I've prioritized my squat so that and the DL have swapped places. I like keeping my Bench Press last on Saturday morning because it gives me added motivation to wake up and get my ass to the gym.


#10

Just do whatever you want - the order doesn't matter much.