Been working out consistently for about 3 months now using a beginner plan (Grey skulls lp) and I think I'm hitting plateaus just using linear progression. I'm up to:

DL: 120kg

Squat: 120kg

Bench: 75kg

OHP: 55kg

And I've had to deload all those weights twice, so I think now is a good time to find a different routine. I was looking at 5/3/1, but I'm not really sure I understand it well and there's a lot of variations (reddit also seems vague on details cause they want you to buy the books or something, idk). The volume also looks kinda ridiculous and I don't wanna spend more than an hour and a half at the gym everytime.

So yeah, sorta progress update, sorta asking where to go next.

  • john_browns_beard [he/him, comrade/them]
    ·
    2 months ago

    You don't need the books for 5/3/1. I would strongly recommend that program though, it made me very strong.

    Use the Black Iron Beast calculator website, pick the Boring But Big variation, less boring swap option, leave everything else recommended and pop your numbers in. That will be your basic setup. Four days per week will probably be easier and definitely leave you less sore than three, if you can manage that.

    The basic setup for each day is 5/3/1 sets for lift one, volume sets for lift two, and one (or more, if desired) accessory lift. Days alternate between upper and lower body. You can add more lifts if you want after you get a feel for it.