I'm very busy, so I have little time for working out, and I'm also also old (43), so I need time to recover. Love the logical progressive approach to 5/3/1, but I need to design a template that works for me over the long haul. Here is what I am thinking about doing every week:
Squats (5/3/1, FSL - 3X8)
Press (5/3/1, FSL - 3X8)
Deadlifts (5/3/1, FSL - 3X8)
Bench (5/3/1, FSL - 3X8)
Now my question. I am considering replacing the press with rows. I have two reasons for doing so:
- Most "experts" suggest doing more pulling than pushing exercises. Specifically, rows work the opposing muscles to the bench, providing a balanced upper body.
- Without rows, I don't work biceps, and have to depend on deads for lats.
Personally, I would prefer doing the four main lifts in the original program, so I am open to being convinced to stick with it. I am just worried that with little to no time for assistance work, I may develop imbalances if I stick to the big four.
Am I concerned over nothing?
PS: I am non-competitive, and my goals are a combination of strength and mass.