I’m just giving you some things to think about, ok? It may be useful to you now or it may be more useful to you in the future. Then you can look back here and reread it.
FTR I’ve never done 531. I’ve only used the progression model for some lifts, one of which is currently the Smith Machine Squat. I know I will burn in hell for this.
I was forced to do smith squats ,since it was all i could use for squats in my old gym where i used to live. unfortunately this resulted in the devil taking my soul and i will burn in hell. Haha nah man smith squats are actually great for size and strength.
I was starting to think this actually, then maybe i can see how much strength i gain from it.
What could go wrong?
Man that sounds so silly " feeling like a beast" its true though , also my other goal is to gain muscle so basically yeah you’re right i want to be big and strong.
Well thankyou! I hope it doesnt seem like i dont appreciate your advice, i appreciate everyones advice. Somethings are just hard for me to take in and it will be along time before i can absorb new information easily in regards to training. So i tend to disagree with everything because my opinion is under developed and i struggle to comprehend certain things.
5/3/1 does all that at the speed that you want, just not with the method you prefer. Ultimately the program you will follow is better than one you won’t.
Yes true, thanks for everything by the way. I hope i havent offended you etc theres just alot of information to take in.
So anyway heres short story time:
Found a program i like that seems great for strength and hypertrophy: (paul carters guaranteed muscle mass)
Did my first leg workout of this week and it was Amazing. I loved it!
Here is the setup:
Theres three workouts a week
First week is
monday lower body 1
Wednesday
Upper body 1
Friday lower body2
Week 2
Monday upper body2
Wednesday lower body1
Friday upper 1
So everythings trained three times in two weeks.
Upper1:
Bench press warmup to 85% of your max ×1 ( to make the working sets feel lighter)
Then 75% ×amrap aiming for 8-10 reps.
Rest 60 seconds then your goal is to get half the reps from your first amrap set.
Incline press 350 method
( pick a weight that you can hit 50 reps in three sets )
Barbell row 2 sets of 8 heavy as possible strict form.
Then two sets of 12 as heavy as possible with strictish form.
Lat pull down (any attachment ) 350 method.
Barbell curl 350 method.
Then iv added rear delt work
( as suggested by @danteism) which is good to keep the shoulders healthy.
Facepulls 3×10.
Upper 2
Overhead press
Warmup to 85% of my max ×1 rep
70% × amrap
60 seconds rest
Try make Half the reps i made in the amrap set at least.
Weighted dip 350 method.
Yeah theres no way in hell i can get 50- reps in three sets wirh added weight, i cant even do a straight set of 3 so this is being replaced with
Close grip bench press
350 method.
Barbell row 350 method.
Pullups 5 sets of amrap any grip or chins.
Dumbell curl 350 method
( il do any free weight curl variation i feel like probably)
Facepulls 3×10
Lower 1
Squat warm up to 85% ×1
70%× amrap
Rest 60 seconds . Aimfor half the reps at least…
Romanian deadlift ( was stiff legged but i really like romanians and can feel them in my hamstrings and glutes effectively.)
85%×1
70% × Amrap with no rest then get half the reps method
(I like that method so i will be doing the Method.)
Lunge variation or split squat 5×12-20 reps.
Calf raises
Lower 2:
Leg curl seated or prone
4×6 exploding up and focusing on the concentric part of the movement for a stretch.( added these in otherwise theres no hammy work in lower two.)
Squat ( was front squats but i have no interest in them atthe moment and so im going to do back squats instead. warm up to 85% ×1
Then amrap 70%
60 Seconds rest
At least half the reps from previous set.
Leg press 350 method
Lunge or split squats 5× 12- 20
Calf raises
Now each week the goal is to add reps.
You increase the weight when for upper body exercises you can get 12-15 reps in a set
Legs its 18-20 reps.
it is just breaking personal records; example.
Reps on the first set from last week
Reps on the 60 second rest second set
Total reps from both sets in the week before.
The 350 method weight goes up if i hit 50 reps
So say if i wasnt ready to move up in weight id get 42 reps in the three sets. Etc
If i havent covered this already:
Lower body work sets are 70% of your max
And upper body is 75%.
And thats basically it nothing too complicated i think it will be simple and effective.
Sounds good Duke! I like your enthusiasm! Just one teensy suggestion.
Why not try to get as many bodyweight dips in 3 sets. Keep trying to beat that number. When you can get 50+ in 3 sets than start adding weight.
A lot of people get awesome chest development from dips.
Close grip is fine too though. Just a thought 
Hard to go wrong with anything by Paul Carter.
Monday
Lower body 1
Warmup sets
85% of my max ×1 (80) kilos. ( i tested it last friday , i couldve gotten 115kg i think but had a cold and didnt push it, i had at least 3 more reps in the tank for 100kg.
60 kg amrap 15 reps
60 seconds rest
8 reps ( went a bit lighter on the amrap sets and didn’t push it i was just testing my set weights etc so it was only 60 percent.
Romanian deadlift didnt know my top weight on this, so first i worked up to 60kg×8 didnt push it to hard, id estimate my one rep max to be 70-80 for a few reps.
50 kg ×12 amrap
60 seconds rest
×6
5 sets of walking lunges with just the 20kg olympic barbell . Brutal!!
12-20 reps, in the future i will push my last two sets to get as many as possible so 20, i pushed it too hard and struggled to get ten each leg by the 5th set
Yeah so I was supposed to do calf raises, i started doing them then calves cramped to the shithouse so r.i.p calves.
And the 1.2km bike rode home was absolute death, i definitely worked these legs good today!
Thatd be like 7 total at this stage haha!
For now i will stick to close grip bench because it hits the chest as well, although not as much as the dip i dont think.
Thankyou☺ After the mini war in my log about programs etc and all that it got me really thinking. Iv been trying for a bit now to find a good upper low split i like and this one just stood out alot! After awhile if progress stalls i can always just do 4 workouts a week or whatever etc
Anyway, im going to address some problems that need fixing. When squatting i find it hard to tense my abbs, i think this is due to a poor mmc connection with my abbs. I can tense them a little but not enough for my liking. I may need to add in some abb work somewhere and i was thinking at the end of upper body days?
Also i need a good warmup ( im going to look into agile 8) etc because right now my hips are feeling really tight and somethings off on the the left part of groin / leg area . I noticed this when lunging as well.
Now also theres this piece of equipment of which i have no idea what it is?
This was it’s purpose
Yeah it certainly worked😊
Anyways so the gym also has a prowler sled, battle ropes , and lots of other equipment so i want to boost my conditioning and the prowler seems fun. Might give it a go.
Looks like a mini Swiss bar. May be good for those close grip bench presses, used with a neutral grip.
Looking back in my log from all the advice ive gotten, with all the advice, a person whos never step foot in a gym would know how to train and eat.
Thanks guys id still be doing curls and shrugs everyday if it werent for all of you!!
Tnation is definitely the best website out there. ( dont condemn my soul to the devil for this ) before tnation i was on bodybuilding.com which was pretty much useless to me (no offense to the site).