5/3/1 Injury Supplementation

Training 5/3/1
1

Hey guys. Title is a bit click bait-y.

Not injured, but having noticeable core weakness and mobility issues on squats. Looking for thoughts on 2 changes.

The Pain Points:
Left Glute
Left Hip
Left Trap
*Only during extended sets. The 5/3/1 sets are always solid and fast.

The Plan
Run Pervertor as prescribed. (Yes including jumps and conditioning)

McGill 3: 7 days a week until I die.

Run a further variant of squat on the supplemental with its own TM for the FSL/SSL/BBB. Thinking either front squats (for core, as both are very weak) or lunges for endurance to take some of the repeated squatting out that’s seems to flare up pain points.

Unrelated, but also swap out the OHP supplement sets for a 3rd (further) bench variant. As high volume on one day for shoulders has historically done Jack shit for me. I would likely have 2 or 3 days of shoulders under my “push” accessories to try frequency over daily volume.

Otherwise everything else would stay exact.

Thoughts or changes?

2

Hello, Could you not do a dedicated program for core and mobility for a couple of weeks. Then run pervertor etc?

For example - I had a pelvic tilt when squatting. So ran 531 for a couple of cycles without squats. I kind of reset my squats i.e., bar with no weight. Then built it back up. Also did some mobility exercises etc. I didn’t really lose out on any progress as have got a couple of new PRs since! Tilt is also fixed.

Your entire left side seems to have issues. May be worth taking a couple of weeks off and returning to 531 when your healthy again.