Question about Wendlers & lifting sequence

binaryjester

I used a new spreadsheet for my Wendler's lifting...and it started with OHP, not flat bench press. This confuses me a little. Why potentially fatigue a lesser muscle before a major muscle? It's why I don't do arms separately, I prefer chest/tri's & back/bi's. So why have my anterior deltoid be sore going into bench? Am I missing something?

The sequence is Sun - OHP, Mon - DL, Thur - Bench & Fri - Squat

Some_Watery_Tart

Lurking because I'm curious about this too.

rybo

So you are worried your shoulders won't be recovered by thursday if you lift them sunday?

jwdieter

So you are worried your shoulders won't be recovered by thursday if you lift them sunday?

Apparently. But this. You wouldn't do OHP before Bench on the same day, but they're several days apart so it's nothing to worry about. Also, in that setup, bench is more "before" ohp than ohp is "before" bench.

TR0berts

I used a new spreadsheet for my Wendler's lifting...and it started with OHP, not flat bench press. This confuses me a little. Why potentially fatigue a lesser muscle before a major muscle? It's why I don't do arms separately, I prefer chest/tri's & back/bi's. So why have my anterior deltoid be sore going into bench? Am I missing something?

The sequence is Sun - OHP, Mon - DL, Thur - Bench & Fri - Squat

Wendler recommends powerlifting style bench, not flat.

OHP is still a compound lift, so there really isn't a distinction between lesser muscles and major muscles. Lesser muscle work would be like doing triceps extensions before benching.

You do OHP Sunday. You do bench Thursday. That's 4 days recovery time.

Capt_Apollo

i don't follow. you give yourself plenty of time to rest your upper body from OHP before going at it on the bench.


btw, i don't really know the difference between powerlifting style bench, and flat. is powerlifting where you have your back arched, but your but and shoulder blades still touch the bench? cuz thats what i do.

TR0berts

btw, i don't really know the difference between powerlifting style bench, and flat. is powerlifting where you have your back arched, but your but and shoulder blades still touch the bench? cuz thats what i do.

Yep - that's it. Realistically, either should probably be fine. It's just a minor point that I was making. I probably shouldn't have made it, though - I see now that it could be taken as snark, which wasn't my intention.

jimmmer

It doesn't matter.

Sun->Thurs

Thurs->Mon

Is the same difference.

You'll always be following one with the other in an endless cycle as week turns into week.