531 for Hardgainers: Only 5s, No 3s or 1s?

[bonoboschimp]

@ChickenLittle

At 51 I don’t think you need to worry about getting big.

it’s not big muscles that worry me, i get fat in a blink. i get fat even from training. can’t really explain the physics there.

@ChickenLittle

If you are not a high volume guy, don’t even

i don’t know actually. i can’t do high volume on heavy weights that i’m pretty sure about but tuning down my TM and going high volume on medium weights maybe it’s possible. i guess that could make me more resilient to lactic acid.

the strength i want is the kind of strength that would help me in an assault/kidnapping (yes i have been kidnapped before) situation, my hamstrings and calves complain when i run so i see fleeing as a no option. i foresee several aggressors in a coordinated attack. i’d like to be able to take them out one by one with powerful punches/hooks/low kicks and avoid grappling. being hit by several opponents might call for some endurance.

can’t really know when an attack will occur, could happen directly after training, so i don’t want to be completely smoked after training.

maybe the 531 for hard gainers is not the best choice as @dagill2 suggested, also even if it is good program but it leaves me smoked for a day or two.

the program i ran for 6 months up to last week:

@bonoboschimp

A squat, one of 8x3 6x4, 5x5, 4x6, 3x8, 2x10 , 1x20 for a new pr in that set x rep
B squat, just a few lifts to hone technique
C front squat, one challenging set at about 70 to 75 %
D DL 12x1 somewhere at 80 to 90 %
E squat, just a few lifts to hone technique
F squat, one of 3x8, 6x4, 5x5, 4x6, 3x8, 2x10 , 1x20 for a new pr in that set x rep
G high pull, pendlay row

assecories - 2 lifts often ohp and bb row, usually some warmup and just one challenging set 10-20 reps per lift
a finisher sometimes - sled or farmers

didn’t mention it before, my elbows are a bit cranky from over doing pullups, so i don’t do pullups atm. my elbows and wrists also tend to get cranky from cleans.

i want to incorporate martial arts 1 day/week and build the most useful physical qualities possible during the other days. i trained martial arts before like 30 years ago, but so far recently, i have only done 2 sessions and i was completely exhausted after.

so, besides looking at my stats (e.g. 1 RM in some lifts) i can gauge my progress in how well i perform in the ring. of course, not exactly the same thing as the situation i train for but i think it’s the best approximation i can find.

from the martial arts i learn that strength, strong arms strong core, quick legs and healthy elbows are incredibly valuable. to this end, my selection of main lifts: dl, squat, ohp

but maybe it is as simply as tweaking my old program a little and i can see some progress again.

[dagill2]

With a full break down on your situation, I genuinely believe full body, full boring does a lot of what you suggest, and leaves plenty of options open to condition in any way you see fit. Have a look and see what you think.

[T3hPwnisher]

@bonoboschimp

i get fat even from training. can’t really explain the physics there.

Seek immediate medical attention: that sounds like some sort of metabolic disorder. Physical activity cannot (under normal circumstances) cause fat accumulation. A surplus of nutrition is required for that.

[ChickenLittle]

@bonoboschimp

but maybe it is as simply as tweaking my old program

Hmmm… what you posted doesn’t really look like a program, but a list of exercises.

Maybe I’m missing something here, but you say you want to be able to punch and defend yourself but your “program” has very few pushing exercises. Now, I’m no expert, but I think punching involves a lot of the same muscles as benching, yet you see no carryover.

You have also stated, wrists, elbows, shoulder, hip, hamstring and calves hurt in some way. This makes me wonder what your form looks like.

You get fat from training, but you are 16% bf. This makes me wonder what your diet looks.

I hope someone in the combat section can point you in the right direction.

[bonoboschimp]

@ChickenLittle

Hmmm… what you posted doesn’t really look like a program, but a list of exercises.

i have basically done linear progression on a list of exercises. until progress became a bit slow. very simple program, it’s time to upgrade.

yes i get fat after having trained at my most hardest, maybe it isn’t fat but repair fluid retention, but it looks fat. i’ve heard from other aged lifters as well that they experience this.

@ChickenLittle

Now, I’m no expert, but I think punching involves a lot of the same muscles as benching, yet you see no carryover.

there will be some carry over from benching, building bigger muscles will lead to being able to deliver more power. but effort and risk to reward imo makes benching not my best bet. however, imo, punching makes a better puncher. the heavy bag is often part of my warming up.

well, forgot to mention, i do push ups every now and then. imo, i have a quite good punches and hooks, but i think it is most due to practicing punching and not from push ups.

@ChickenLittle

This makes me wonder what your diet looks.

16/8 IF, spinache, carrots, bell pepper and eggs almost everyday, but some crap too. did i mention beer.

[bonoboschimp]

@bonoboschimp

yes i get fat after having trained at my most hardest, maybe it isn’t fat but repair fluid retention, but it looks fat. i’ve heard from other aged lifters as well that they experience this.

metabolic disorder - maybe, wouldn’t surprise me, but a witch doctor or a shaman interfering with my life, idk, doesn’t sound like a great idea. i’ll make a sacrifice to Odin (marvel’s version) and hope for the best.

[T3hPwnisher]

@bonoboschimp

metabolic disorder - maybe, wouldn’t surprise me

I would certainly be surprised if I discovered I had a metabolic disorder.

[bonoboschimp]

i would be surprised if it turned out that i have diabetes 2 or gluten, but mild metabolic syndrome that wouldn’t surprise me. i think 16/8 IF has staved most of the symptoms.

and this bloating i get from very hard training, i don’t miss training that hard anyway and i think that with or without mild metabolic syndrome i have read many authors suggesting not to train that hard after you passed 40 already, and i’m 51 now. however, i saw tc luomas article on bumping it up when you passed 40 but i really believe that was a poor piece of advice. i still challenge myself though, i just pick the smallest challenge i think is yet big enough to lead to some progress, now, i want to make the smartest and informed selection of challenges.

[bonoboschimp]

@bonoboschimp

i was suggested the full body full boring program. i have to take a look at that… oh heavy squat and heavy DL at the same day 3 times a week, no can do.

full body full boring is not within my cards @dagill2

[dagill2]

No worries.