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Training Two Days/Week – Option 1 Question

This is from Jim’s 2nd edition Training Two Days/Week – Option 1

I know it is a minor point but since I can not do dips I am thinking about replacing them with either Dumbbell Press or Push-ups.

Which would choose do and why?


Squat - 5/3/1
Bench - 5/3/1
Chins 3x10
Back Raises 3x15
Dumbbell Bench Press 3x10
Rear Laterals 3x20

Wednesday or Thursday
Deadlift - 5/3/1
Press - 5/3/1
Dumbbell Rows 3x10
Dips 3x10-15
Good Mornings 3x10
Curls 3x10

I would do pushups because I like them more. But it’s not like you’re committed forever. Do one for a few weeks or months and then change it up.

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You can do either one of these choices - or choose any of the long list of “push” assistance exercises. Remember - this is not Sophie’s choice…you get that, right? I mean you CAN change the assistance work.


Why not concentrate on the main lifts for two days and then have a third day for assistance? The routine that I’ve been working with looks like this:

Squat 5/3/1
Bench 5/3/1
BB row 5/3/1

Cleans - 3’s PRO
Dips AMRAP 5x
Chins AMRAP 5x

Deadlifts 5/3/1
Press 5/3/1
Dumbbell rows 5x5