I just wanted to see if anyone had any thoughts or suggestions about the routine that I’m planning on using. I have been using different variations of 531 for some time and have had good results. I am at a point in my life where I really have only two days a week that I can weight train. I have a routine in mind that combines different aspects of 531 variations that I like. I just wanted to see if anyone had any thoughts on it. Does this look okay or am I doing something stupid that I might not realize?
Week 1:
Day 1:
Squat 531, Jokers, FSL
Bench 5x5 of 75% TM
5x5 Dumbbell rows
3 Super-sets of Ab wheel and curls
Day 2:
Dead lift 531, Jokers
Press 5x5 of 75% TM
5x5 Lat Pull downs
3 Super-sets of Side bends and tricep pull-downs
Week Two:
Same as previous week but alternating 531. ie. 531 of Bench with 5x5 of 75% TM Squats, etc.
Thanks in advance for any constructive criticism that is offered.
Looks solid - I’ve been doing the 75/85 volume training with even less assistance on some weeks - though I am going to the gym on more days some weeks.
[quote]Ramo wrote:
I agree, this should work pretty well for 2x/week. Don’t be afraid to push the 5x5 to 8x5 over time. [/quote]
This would be my suggestion: don’t be afraid to mix up the volume work on the second lift. You may also want to up the reps on lat pulldown and dumbbell row. The added volume will just help balance out the shoulder from all the pressing. Plus having a big back is awesome.
Thanks for your suggestion. I actually made a mistake with my original post. I meant to put the volume for the dumbbell row and lat pulldown at 5 sets of 10. I was wondering if anybody was going to suggest that I up the reps and a couple of you have. I will probably mix things up a bit on those lifts according to how I feel.
I wasn’t too sure about whether or not it would be a good idea to ever up the volume on the second lift because I don’t want to over do it. But I guess it would probably be hard to over do it while training only two days a week.?
[quote]BillM wrote:
I wasn’t too sure about whether or not it would be a good idea to ever up the volume on the second lift because I don’t want to over do it. But I guess it would probably be hard to over do it while training only two days a week.?[/quote]
I like to break my training down into 3 month blocks and give each a focus. Strength, hypertrophy or conditioning.
During a strength block I’d keep the reps lower and the intensity higher, such as your 5x5 @ 75% setup.
During a hypertrophy block I’d up the reps and lower the intensity, such as 5x10 @ 50%.
During a conditioning block I’d lower the volume but keep the intensity up, such as 3x5 @ 75%.
I’m not sure how this way of thinking would work with a 2 day/week template where you’re inverting the main/secondary lift every week… Just putting the info out to give you some ideas that may work for you.
I am doing this template from the beyond book. I chose the 65/75/85% x 3 for the second movement. It has worked well for me. There are 3 choices of percentages and reps to choose from,I don’t think there is a 5x5 at 75% suggested.