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Can someone check my programme pls? (girl) watch

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    (Original post by Angry cucumber)
    The programme is full of fluff and doesn't really achieve anything. It's not run off percentages or similar.

    How much lifting have you done before? If a fair bit, what's your current Squat/ bench/ dead
    About a year-ish

    Squat currently 32 kg but was 50 before the injury
    Deads 50 currently but was 60 before injury
    Bench 24 (yeh i know :/ )

    What do you think of the 5/3/1 programme?
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    That's a list of exercises, not a program. Where is the planned progression/fatigue regulation?
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    (Original post by tootles44)
    About a year-ish

    Squat currently 32 kg but was 50 before the injury
    Deads 50 currently but was 60 before injury
    Bench 24 (yeh i know :/ )

    What do you think of the 5/3/1 programme?
    I'd recommend something a bit more high frequency for women tbh. My gf ran 531 for a bit and progression is seriously slow on it.

    You have room to improve to where you were pre-injury. I'd use a beginner programme like SL or ICF5x5 or the linear periodisation thing that Blaha has put out until you're at least back to where you were, if not further
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    (Original post by Angry cucumber)
    I'd recommend something a bit more high frequency for women tbh. My gf ran 531 for a bit and progression is seriously slow on it.

    You have room to improve to where you were pre-injury. I'd use a beginner programme like SL or ICF5x5 or the linear periodisation thing that Blaha has put out until you're at least back to where you were, if not further
    What do you mean by high frequency?
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    (Original post by tootles44)
    What do you mean by high frequency?
    More workouts/sessions per week.
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    (Original post by tootles44)
    What do you mean by high frequency?
    Doing lifts more than once a week

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    (Original post by Angry cucumber)
    Doing lifts more than once a week

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    Would 2x week be good or should i increase it to three? bear in mind I do fairly intense cardio 2x a week for sports
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    This looks great! keep up with it!

    i workout about 2hrs everyday its intense but my body feels great after!

    i dont tend to follow strict workout plans they never stick
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    (Original post by tootles44)
    Would 2x week be good or should i increase it to three? bear in mind I do fairly intense cardio 2x a week for sports
    At your stage I would say two. You can squat 3x a week if you want

    Sorry for long response

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    (Original post by Angry cucumber)
    At your stage I would say two. You can squat 3x a week if you want

    Sorry for long response

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    Okay so heres what I'm thinking, do 3 sessions per week, two of which will be 5x5 and one will be an extra sessions of squats and supplemental training, what do you think?

    If it sounds good can you give recommendations on which exercises esp since i want to build legs?
 
 
 
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