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Question about order of workouts.


Welcome to the EliteFitness.com Bodybuilding Site! Please join this discussion about Question about order of workouts. within the Weight Training & Weight Lifting category.

Excerpt: So heres what I do now for my 531. Mon. Military Press Tues. Deadlift Wed. Off Thurs. Bench Fri. Squat As you may know, 531 involves repping out till near failure on the last set of each compound.

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  1. #1
    Pro Bodybuilder miked8c's Avatar
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    Question about order of workouts.

    So heres what I do now for my 531.

    Mon. Military Press
    Tues. Deadlift
    Wed. Off
    Thurs. Bench
    Fri. Squat

    As you may know, 531 involves repping out till near failure on the last set of each compound.

    What I want to change my schedule to its this.

    Mon. Deadlift
    Tues. Military Press
    Wed. Off
    Thurs. Squat
    Fri. Bench

    All I would so is switch my Bench with my squat day. Heres the question

    Going balls out on a squat set takes alot out of you and makes you sore for at least a couple of days later. If I do a squat day before my bench, even though its two different muscle groups, will it hurt my bench on Friday because of cortisol levels and a CNS drop off?

    I know this sounds like a dumb question, but I don't want my bench to suffer because I squated the day before.

    What about if I did my bench after my deadlift day. Monday-deadlift, Tuesday-Bench day. The reason I am being so picky is because I can grind through leg days no problem even if I'm sore, but on upperbody days I need to be ina pretty decent condition to perform.
    Last edited by miked8c; 11-Mar-2011 at 08:59 PM.

  2. #2
    Good Broly
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    Re: Question about order of workouts.

    I'd be more concerned about squat and deadlift days so close. i do squat mon, bench wed, deads fri, mil press sat.
    As long as ur not on a keto diet and refeeds r on weekends i think u should be fine sticking bench on fri. Really doesnt make sense tho since ur sticking bench on friday then mil press on monday just 2 days later. Then Deadlift and a Squat 2 days apart. I would keep it the same as ur doing right now.

  3. #3
    Pro Bodybuilder miked8c's Avatar
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    Re: Question about order of workouts.

    My bad I screwed up, I edited my first post. This is what it would look like

    Mon. Deadlift
    Tues. Military Press
    Wed/off
    Thurs. Squat
    Fri. Bench

    I know squatting takes alot out of you, it increases cortisol levels which i guess makes your entire body weak. Although its mainly ass and legs I know squats are the hardest to recover from. Would they screw with my bench the next day?

  4. #4
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    Re: Question about order of workouts.

    nah, that how a lot of college football programs lift.
    Mon: Lower
    Tues:upper
    Wed
    Thur:lower
    Fri: upper

  5. #5
    Good Broly
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    Re: Question about order of workouts.

    something like back squat mon, bench and cleans tues, front squat thurs, and upper friday.

  6. #6
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    Re: Question about order of workouts.

    Quote Quote posted by miked8c View Post
    My bad I screwed up, I edited my first post. This is what it would look like

    Mon. Deadlift
    Tues. Military Press
    Wed/off
    Thurs. Squat
    Fri. Bench

    I know squatting takes alot out of you, it increases cortisol levels which i guess makes your entire body weak. Although its mainly ass and legs I know squats are the hardest to recover from. Would they screw with my bench the next day?

    Thats my routine to the T, I loved it, Ive tried other versions but I always find myself coming back to this one.

  7. #7
    Pro Bodybuilder miked8c's Avatar
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    Re: Question about order of workouts.

    Thanks guys, I think that is what I'll go with.

  8. #8
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    Re: Question about order of workouts.

    Dude your bench isnt going to suffer from cortisol levels or whatever lol. Stop reading so deep into things. But either way your going to have training days next to each other in a 4 day split so if you feel tired take extra days off. Maybe try just a 1 day on 1 day off set up

    The chances are it will be the fact you worked out the day before and you havnt physically (in terms of energy) or mentally (in terms of mental fatigue) recovered due to lack of sleep/quality food.

    But if you've used the 531 before and it has worked what makes you think you need to change it.

    For the record I seem to do better on a 3 day split rather than 4 day and for a while I used the 3 day setup version of the 531... it worked well.

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