You can choose to train on any days that work best for you. Ideally, you'd like to have at least one day of rest between workouts, however many times, whether consistently or spuratically, you can't pull off the ideal schedule and you have to train on back-to-back days. So be it. People have certainly worked through more difficult things in their life. Your schedule not being perfect is no reason to quit or worse, not start at all.
In this training plan, you will be doing 4 main movements as part of your program (squat, bench, press and deadlift). However, you will be doing 2 main movements/week. Before you panic about this, you can choose appropriate assistance work to cover any mental or physical blocks you have. For example, you can choose to do DB squats and straight leg deadlifts as part of your assistance work. This ensures you will be doing some kind of squat and some kind of lower body pulling movement every week. You're bases are covered.
When training the main lifts, make sure your bar speed is VERY GOOD. This particular program is not about max effort lifting, but rather getting stronger and in better condition. Getting stronger and in better shape might just make you a better limit lifter but we're going to stay on task here and just focus on an interesting new plan that gets results. Back to bar speed. You will only have good bar speed if you don't overestimate your training max. This cannot be repeated enough. Your ego does not belong in your training max, but it should show in your rep discipline. The reps should be clean, perfect and done with authority.
Assistance work should be done similar; make sure you start very light on the assistance work and slowly build up. Focus on quality, not quantity. The same basic Krypteia structure remains; superset the one main lift with two assistance lifts.
Including the warm-up sets, you will perform 10 total sets of the main barbell movements and 5 sets of EACH of the assistance movements per training day. You will be alternating the sets of assistance work (this is clearly shown in the 5/3/1 Forever book.) Reps on the assistance work are generally around 10 - you can go lower or higher based on your experience.
Week 1
Monday- Squat - 5's PRO, 5x5 @ FSL
- Assistance - Choose 1 pressing movement and 1 pulling movement.
- Bench Press - 5's PRO, 5x5 @ FSL
- Assistance - Choose 2 lower body movements; see list below
Week 2
Monday
- Deadlift - 5's PRO, 5x5 @ FSL
- Assistance - Choose 1 pressing movement and 1 pulling movement.
- Press - 5's PRO, 5x5 @ FSL
- Assistance - Choose 2 lower body movements; see list below
- Press - push-ups, dips, DB pressing (any angle), incline press, press, triceps extensions/pushdowns, close grip bench press
- Pull - rows (any kind), chin-ups, pull-ups, curls (any kind), lat pulldown, low row, any back machine, face pulls
*Choose any two movements; be smart.
- DB squat, body weight squat, lunges, Bulgarian single leg squat, step-ups, good morning, straight leg deadlift (SLDL), Romanian deadlift, leg press, hack squat, KB swings/snatches/cleans, low rep box jumps (experienced lifters/coaches ONLY), jump rope, any abdominal movement, back raises, front squat, muscle cleans/snatches
Note: You can be as creative or as boring as you want/need to be. The key is awesome bar speed on the main lift and total control/build muscle on the assistance lift. I would also recommend doing something on your off days - some kind of conditioning, body weight training, mobility/flexibility or anything physical to keep the blood flowing and your mind right. If you have a hard time training consistently, focus on the training days, keep them simple and directly address what issues are holding you back.
