5x5 alteration

[gymmy]

is it ok to do the 5x5 program by doing 1 on 2 off to get the most out of my military presses and incline bench so i can fully recover?

such as:
wk1: mon, thurs, sun
wk2: wed, sat, tues

 

[Bob Smith]

Why do you need to fully recover? and what exactly do you mean "fully recover?"

 

[gymmy]

my front delts will be sore on wed from my mon incline bench. I feel like i would be able to lift more on the two presses.

 

[Bob Smith]

Waah, my arms are gonna be sore. Waah.

jk bro, but who gives a rats ass about a little soreness? Unless it is debilitating soreness (potentially indicating an injury), then you have nothing to worry about in regards to training through the soreness. Eventually your body will adapt. Plus, soreness isnt a good indicator of work done or a good indicator of when its time to lift again.

 

[gymmy]

no, its just that i started wk6 and did 225 3x3 inlc bench mon and on fri i couldn't do 230 1x3. Thought more rest would bring more strength. should i stick w/ the same weight next wk for 3x3?

also, should i lower the bar until it's an inch before my chest or can i hit my chest with the bar when doing incline?

how can i squat so it doesn't aggrevate my bicep which has been giving me trouble?

sorry about all the questions

 

[Nevr2Big]

Regarding the bicep pain while squatting, you can widen your grip on the bar or just place your arms over the bar really wide (nearly touching the weight w/ your hands) to take some strain off the bi's.

Nevr2Big

 

[gymmy]

so on monday i did incline bench: 225 3x3 barely then friday i tried 235 1x3 and only got 1 rep. Then i tried 230 and only got 1 rep. Should i just do 225 3x3 again this wk or go for 230?

 

[Bob Smith]

If youre doing 3x3, youve already completed 4-6 weeks of 5x5, yes?

 

[gymmy]

4 wks of 5x5 then deload on wk5, 225 3x3 wk6, now i'm starting wk7