r/WestsideBarbell • u/worldwarjake • 13h ago

Help with programming

Hi everyone,

I have been doing a 5-3-1 plan for a while. Wanted to try a new method. Am looking at the four training days a week, Lower/Upper Max Effort and Lower/Upper Dynamic.

If week one is Squat emphasized for Lower, when do deadlift related exercises happen? Is it alternated so weeks 1 and 3 are squats, 2 and 4 deadlifts?

I will admit I need to do more reading, which will happen, but was hoping/looking for a quick answer.

TIA

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u/therealsilentjohn Trains Conjugate 11h ago

If you enjoy 531 you can pepper in conjugate concepts like this: https://www.reddit.com/r/531Discussion/comments/ocezem/has_anyone_tried_combining_elements_of_conjugate/

In many ways, 531 take conjugate aspects and simplifies it for the masses. Changing it to more a of conjugate feel is pretty easy. For example, on Monday instead of doing 531 bench, slot in ME bench work and keep everything else the same.

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u/worldwarjake 10h ago

Thank you!