So, iv been doing the regular 4 day 5/3/1 for the vast majority of this year so far, along side it i have been doing 2 crossfit workouts a week on off(cardio) days.
so a weeks training would look something like this:
M - am - Squat 531
T-am - cardio + abs, pm - crossfit
W - am - OHP 5/3/1
T - am - cardio + abs, pm - crossfit
F - am - Deadlift 531
S - off (recently arms and or abs)
S - bench 531
I have not had a deload week for a while now and with being on a fat loss diet, im completely fried.I dont want to wake up early to train, i dont put 100% in when i do train and im finding it harder to stick to the diet. I know full well i have tried to do too much all at the same time and its eventually caught up with me.
i was planning on taking the rest of the week off, so thurs,fri,sat,sun - no exercise. normally after 3-7 days off i feel fresh and ready to go again.
now i want to continue dieting down until im <10%, i think 5 weeks and i should be there. after that i want to try to add as much lean size as possible.
so really i want help to figure out how can i keep doing crossfit (1-2 times a week) while still cutting then making the transition to a mass phase.
any opinions on workouts i should do? and how to set everything up so i dont burn out after 4 weeks. obviously with being on more calories i should really be able to cope better but iv still got 5 weeks to go before then.
i apologise for such a wishy washy thread but i really would appreciate some advice.
i kinda get the feeling a decent 3 day split would resolve a lot of the issues. but i dont really like the look of most 5x5's or the 531 3 day split.
so a weeks training would look something like this:
M - am - Squat 531
T-am - cardio + abs, pm - crossfit
W - am - OHP 5/3/1
T - am - cardio + abs, pm - crossfit
F - am - Deadlift 531
S - off (recently arms and or abs)
S - bench 531
I have not had a deload week for a while now and with being on a fat loss diet, im completely fried.I dont want to wake up early to train, i dont put 100% in when i do train and im finding it harder to stick to the diet. I know full well i have tried to do too much all at the same time and its eventually caught up with me.
i was planning on taking the rest of the week off, so thurs,fri,sat,sun - no exercise. normally after 3-7 days off i feel fresh and ready to go again.
now i want to continue dieting down until im <10%, i think 5 weeks and i should be there. after that i want to try to add as much lean size as possible.
so really i want help to figure out how can i keep doing crossfit (1-2 times a week) while still cutting then making the transition to a mass phase.
any opinions on workouts i should do? and how to set everything up so i dont burn out after 4 weeks. obviously with being on more calories i should really be able to cope better but iv still got 5 weeks to go before then.
i apologise for such a wishy washy thread but i really would appreciate some advice.
i kinda get the feeling a decent 3 day split would resolve a lot of the issues. but i dont really like the look of most 5x5's or the 531 3 day split.
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