531 advice on how to progress

Training Training Logs
21

Thanks guys. Think I’m going to go FSL 3 days a week over the 4 weeks with the following assistance.

Bench day
5 pro + FSL
HLR 4 x 10
Rows 5 x 10
Single leg 3 x 10

Squat day
5 pro + FSL
Pull ups 3 x 10
GM 5 x 10
Dips 3 x 20
Biceps curls 3 x 10

OHP
5 pro + FSL
HLR 4 x 10
Rows 5 x 10
GM 5 x 10

Deadlift
5 pro + FSL
Pull ups 3 x 10
Single leg 3 x 10
Dips 5 x 10

If anyone has any other suggestions, I’m all ears.

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22

This is pretty standard and I have no complaints with anyone running 5’s PRO + FSL. But , given your stated goal to get leaner, what are you doing to address diet and conditioning?

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23

Hi,

I’ve dropped my calories by 500 a day and doing cardio 3 x a week which will be 30 mins bike ride.

Each week will be 3 days weights, 3 days cardio and 1 day off. Mobility on everyday.

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