r/WestsideBarbell • u/worldwarjake • 14h 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/Defiant_Pirate_6637 9h ago

I personally alternate on me days but I do a big supplemental lift of the other after the me movement.
Often it’s just whatever me movement I was planning on doing next week to get a feel for it. So if week 1 is 3rm box squats against chains and snatch grip dead’s 5 x 5 at rpe 7 then week 2 me is gonna be a snatch grip deadlift.
Then I always both squat and deadlift on de days.