I’ve used Triumvirate, Beyond 531 (sets and rep scheme), and Full Body 531 (original) over the past few years. Best lifts something like 400/280/520.
Cleared to start lifting as of last week, and I established some very weak 5RMs. We’re talking Estimated 1RM of OHP 135, Squat 280, Bench 210, Deadlift 310. Weak but hey no way but up.
Goal is simple: drop a few kg of fat, and re-establish lifting in my life, then resume gaining size back and try to remain lean-ish. Diet is under control.
Limitations: None really, though I’ve been recommended not to push squats and deads too hard. I can train up to 5 days per week.
No technical advice required really, just help me choose a new 531 template for coming back from a layoff and injury. I own all the manuals so have access to any of them, but I’m having trouble deciding between the dozens available. I’ll simply do the template with most votes.
Original 531 required reps only on last set for 2-3 sets since you aren’t supposed to push the lower body stuff. This should keep you from grinding for a while, which you probably don’t want to do too early due to the nature of your injury. I would also go thru an entire cycle this way (cycle meaning when you have to reset your TM because you failed to get the required reps on the last set) before you start changing it up. Keep all assistance work very light if do assistance work.
I personally vote for FSL or BBB. I did a cycle of FSL and I really enjoyed it. I’m in the middle of the BBB 3 month challenge. It’s making me wicked sore but I’m loving the challenge (45 sec rest periods are fun).
When I did FSL, it was for 3-5 sets at 6-8 reps. What I did differently for squat and deads were I would pull sumo for those, and squat high bar. It got me use to the variation that I am uncomfortable with. But you can do whatever you wish.
I know the book as a blurb on jokers for that template, but I really like the FSL AMRAP. The first time I used this (before 5/3/1), I called it the flush set. I really enjoyed the what the reps did for my frame of mind and recoup from all the blood rushing to that muscle. No scientific approach here, just how I felt.
I know the book as a blurb on jokers for that template, but I really like the FSL AMRAP. The first time I used this (before 5/3/1), I called it the flush set. I really enjoyed the what the reps did for my frame of mind and recoup from all the blood rushing to that muscle. No scientific approach here, just how I felt.[/quote]
This is interesting - don’t think I’ve heard of anyone adding a FSL AMRAP to 5’s Progression. I wouldn’t be keen on Jokers currently, but a light AMRAP finisher could be perfect.
I really want to stress, I have been doing this way before 5/3/1 has come out. I just happen to try 5 pro’s w/ FSL, liked it and it has a title.
I just do a regular 5 pro’s and strip the bar for my last set by about half. If I have two plates each side for my last set, I just take a couple plates off and do a AMRAP.
the reason I say FSL is because of questions like the above. This is not written in stone, but FSL gives you a good starting point. If it is too heavy, use 50% or 40%. The amount is not the point, just get a good flush and move on. Be it 8 or 15 or 20. This is also not a take it to the limit set. Just light and enough to make your muscle work. You are recuperating after all and the point is to get better and stay in the gym.
If you are coming back from an injury, do 5’s Pro, no jokers and only the FSL you can handle. No more than 5 reps per set.
On off days, be sure to ready your body by doing some general preparedness. This has been a huge help to me and has made a remarkable difference. What you do for the physical preparedness is up to you and your body. So be smart and be creative.
Thanks for the input guys. I started 5’s Progression + FSL (when feeling good) last night. FWIW, I’m doing Triumvirate style assistance work.
I’ll check in with my progress in a few months’ time.
I really want to stress, I have been doing this way before 5/3/1 has come out. I just happen to try 5 pro’s w/ FSL, liked it and it has a title.
I just do a regular 5 pro’s and strip the bar for my last set by about half. If I have two plates each side for my last set, I just take a couple plates off and do a AMRAP.
the reason I say FSL is because of questions like the above. This is not written in stone, but FSL gives you a good starting point. If it is too heavy, use 50% or 40%. The amount is not the point, just get a good flush and move on. Be it 8 or 15 or 20. This is also not a take it to the limit set. Just light and enough to make your muscle work. You are recuperating after all and the point is to get better and stay in the gym.
Again, can’t prove it, it’s just how I feel.[/quote]
What you’re describing are back-off sets and they’ve been around forever. FSL is another version of that. Please don’t act like you came up with this idea, because no one can lay claim to that.