so I'm coming off a few minor set backs from injuries. nothing MAJOR. but took a long time off and lost a lot of strength , gained a lot of fat, and am still not 100% back.

tired and don't want to go back to SS 5x5 so i thought i would start back up and try out 5/3/1

couple questions

does it make sense, if I'm starting up again from low weight to do this program ? not sure what my maxes are and % as ill be starting from low amount of weight.

which assistance work do i do for each of the 4 days ? most beneficial and rewarding ones to do ?

should i just start SS 5x5 again instead?

can anyone link me the routine for 5/3/1 etc... or have any input..

strength routine for cut / weight loss win!

Not sure of ur maxes, have a test week.
assistance based on goal, read the ebook.
Honestly do whatever u want, just stick to it.
just google 531 wendler pdf

Ya

There's nothing worse then having to set time away because of injuries man... if i can do things again differently 10 years ago, i would be professional as we speak imo. call me crazy, no fucks given..

These bull-shit programs work alright, it's good honestly to do it like once a year for 6-10 weeks but in reality it's not really needed.. just get in the gym, work your ass off.. and go fuckin home...

The most rewarding thing that I changed that actually rewarded me, and fast... was just to start actually dieting... because for the past 2 years.. it's just been an all you can eat buffet, and sometimes no eating, i dont care lol, i live by the motto " WHAT THE FUCK IS DIET? "
I enjoy my hot cheeto fries (2x3$ bags) shockers.. sour strips.. thai food, chinese.. ben n jerrys... just fucking everything... but after cutting it out the past i believe it's almost been 2 weeks now since i slowly wined things down, and this week everything has been cut


as i said.. just cut the junk.. stock up on water, the change is ridiculous.. even if you don't eat man, it's fine.. just eat good food 1 or 2 meals, hopefully around 3 or 4 you will do, but stay slightly under maintenance with calories, and focus on form in the gym and mind/muscle connection, let your body mature, and adapt to this new enviorment, and see what changes it brings..
after that based on how you look/feel, you can change something else or if nothing stalls.. keep it the same until you feel the need to change whatever it is that it may be..

start yourself off with a 6 week "cut", and then take your muscle building goals from there since you tuned your body to this new level of abilities
just because you starve doesn't mean you will get small, as a natural you may lose a little size but nothing drastic
on hormones you just maintain and then fill out a little extra some depending on drugs used...

give me ur email ill send u the beyond 5/3/1 book. im about to go back on this program now as well

talking about injuries is the worst set backs
continues to say just work your ass off without any thinking

gotta love it

yes.. work your ass off... doing so means quality work.. we don't hurt ourselves with quality work...
and the "work your ass off" workouts are going in.. doing your pump up lift good feel right..

something tells me you lack a little education somewhere... loose screw maybe.. its ok.. many loose screws here also friend.. i adore u

i adore u bcuz im ur favorite... i respect that.. keep coming at me with love.. maybe im fortunate to see u naked.. oh show me so me and my wife can stare.. pls..

get your head out of your ass, you dislike me for god knows what reason, it doesn't make any logical sense
those who don't act on logic are usually women, women act on emotion

are you a woman WAW?

the conclusions you come up with is quite laughable

since one person got confused, hopefully waw is just retarded and others can elaborate without an explanation ....


I personally cannot do deadlifts at the moment
with time, effort, working smart, and slowly doing exercises that are similar to the deadlift, i was able to do them again, my lower back inflames very quickly due to my spine being too straight, barley starting to fix it after big injury 2 years ago, since then i've avoided exercises that put major stress on the lower back

point is.. do what your guide tells you.. progress.. but imo, you dont need to follow a guide and follow what your body is telling you, just work effectively, pretend you are in the 70s.. these guys worked HARD for no more then an hour and 30 mins.. anything past that was for the camera of course..

only you can avoid your injuries, and while programs can force u to feel limited and as if you have to do them, you might screw yourself up over complicating it, this is why we listen to the body, and i know many many can tell you this and you probably heard a million times, but when everything changes overall i guess it's easier for me to say then do... this is why i am barley doing.. lol...

I think you're pretending to be a boy, or are just a little boy, no adult man would act like you, LOL.

In all seriousness, i'm not here to argue, debate, or insult people

Take my opinion or leave it, I do not care, It has 0 effect on me other then me killing time at the computer while I multi-task other things, i'm here to help, so fuck you little girl LOL.