Hi,
I would like to squat more and add the front squat to my 531 program. but, I don’t want to kick anything out. squatting more ist not a problem since I squat in some form every time I train, but I am not quiet sure where front squats with significant load and progression fit into my training.
I have been doing them as BBB accessory but that is not enough.
I currently train on a 3 days a week cycle, where I squat on Monday, Bench on Wednesday and Deadlift/OHP on Friday. I could go 4 days, but usually the Tuesdays are reserved for some strength challenges with my training group…
any advice is much appreciated.
cheers
sebastian
Front squat 5x10@50% is not enough after squatting the 531 program?
it is enough! but on another level…
I would rather push the front squats on a 531 template just like the other 4 lifts. I am just not sure yet where to incorporate them in my weekly plan.
Figure out your 1RM on the front squat.
Do them right after the main movement.
Use 20% less than 1RM and follow normal 531 protocol except don’t do max reps.
Let’s say your 1RM front squat is 200lbs. Estimate your percentages based on 160lbs.
You won’t really need a warm up so just do the 65/75/85, 70/80/90, 75/85/95 - just the three work sets
Why do you want to push them? How you use 531 is totally dependent on your goal. No matter what, all training must be goal oriented. 531 allows for many goals.
You could do the template that comes in this article A Letter to Young Jim Wendler
Just front squat after you pull. There are numerous set/rep combos - so just pick SST, 5’s Pro, HH 5’s, etc.
You can do the template in this article A Letter to Young Jim Wendler
so it would look like this.
mo:
squat 531
bench 531
assistance
we:
deadlift 531
press 531
assistance
fr:
fr. squat 531
assistance
does this look like it makes sense? for assistance I would do GHR, BBB squats, rows, pull ups and sled work.
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Based on your original plan…
[quote]cbassloves2ball wrote:
I currently train on a 3 days a week cycle, where I squat on Monday, Bench on Wednesday and Deadlift/OHP on Friday.[/quote]
Front squat on Friday, after your deadlift and OHP.
[quote]cbassloves2ball wrote:
so it would look like this.
mo:
squat 531
bench 531
assistance
we:
deadlift 531
press 531
assistance
fr:
fr. squat 531
assistance
does this look like it makes sense? for assistance I would do GHR, BBB squats, rows, pull ups and sled work.[/quote]
It looks fine, I’d stick to the template as it’s written, but if you want to change the assistance and dont do the power cleans, it seems ok