Garth and I have both started 531 at the same time…he went through the first cycle easily, though I couldnt cause I went on holidays.
Here is a highlight video of his 3rd week on the first cycle.
Here is me doing squats on the first week.
If you search in the channel page you will find more videos…
Here is Luke, another member of the training group, strong as fuk but not into the 531…
nice progress… almost 4 plates on those deads!! can you show some of ur assistance routine
Okay…so ill post each day of the routine
Deadlift day
1- Deadlift
a) 531 sets
b) 2 extra sets with your plus (+) weight set.
2- Rack pulls: 5x5 (Use near your max weight or slightly above)
3-Lat pulldown: 4x10
4-Dumbbell rows(for the hoes): 4x10
Squat day
1- Squat
a) 531 sets
b) 2 extra sets with your plus (+) weight set.
2- Pin squats: 5x5 (Use above your max)
3-Front squats: 4x10
Shoulder press day
1- Shoulder press
a) 531 sets
b) 2 extra sets with your plus (+) weight set.
2- Dumbbell shoulder press: 4x10
3-Dumbbell curls: 4x10
4-Chin ups: 5x10
No need for much accesory work because similar muscles are worked on bench day.
Bench press day
1- Bench
a) 531 sets
b) 2 extra sets with your plus (+) weight set.
2- Weighted dips: 5x5
3- Two incline exercises or dumbbell incline and decline press : 4x10
Alernatives
a)Weighted dips or dumbbell floor press
b)Pin squats: 5 hard sets of 3
c)Dumbbell shoulder press or side laterals
d)Lat pulldowns or chin ups
e)Core can be done anywhere except before leg day/ cant affor a tired core on leg day
[quote]Matias A. wrote:
Shoulder press day
1- Shoulder press
a) 531 sets
b) 2 extra sets with your plus (+) weight set.
2- Dumbbell shoulder press: 4x10
3-Dumbbell curls: 4x10
4-Chin ups: 5x10
No need for much accesory work because similar muscles are worked on bench day.[/quote]
Curls before chinups? What is this madness?