Long Time No See, New Program Advice

Bigger Stronger Leaner
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Hey guys, been a while!

I’m back in the gym at least 3 days a week finally, and considering myself pretty dialed in. But I want to run some thoughts by the hive mind since I am so limited on time and worked this up myself.

I’ve been running a full body program due to the 3 days a week as opposed to 4 I’m used to. The basic layout is:

Day 1

Bench Supplemental ME (Football Bar)
W1 Top Set 5 (Back off, 85% 24 total reps)
W2 Top Set 3 (Back off, 85% 18 total reps)
W3 Top Set 1 (Back off, 85% 12 total reps)
W4 - Will Change Movement and start at 5

Squat Volume (Conventional 65%)
W1 3x6
W2 4x6
W3 5x6
W4 add 5-10 Lbs, start back at 3x6

Deadlift EMOM (+Bands; 10x1)
W1 55%
W2 60%
W3 65%
W4 Repeat at 55% +5lbs etc.

Accessories - Whatever I can manage to eek out, pending the heat

Day 2

Deadlift Supplemental ME (Sumo)
W1 Top Set 3 (Back off, 85% 18 total reps)
W2 Top Set 1 (Back off, 85% 12 total reps)
W3 Top Set 5 (Back off, 85% 24 total reps)
W4 - Will Change Movement and start at 3

Bench EMOM (+Bands 10x1)
W1 55%
W2 60%
W3 65%
W4 Repeat at 55% +5lbs etc.

Accessories: Focus on Tris, Barbell Rows, Core

Day 3

Squat Supplemental ME (Zerchers)
W1 Top Set 1 (Back off, 85% 12 total reps)
W2 Top Set 5 (Back off, 85% 24 total reps)
W3 Top Set 3 (Back off, 85% 18 total reps)
W4 - Will Change Movement and start at 1
(Specifically choosing lighter weak points to focus more on accessories this day)

Bench Volume (Conventional 65%)
W1 3x6
W2 4x6
W3 5x6
W4 add 5-10 Lbs, start back at 3x6

Accessories: Rows, Chest, Core, Bis

Anything you would change? I don’t have any conditioning in here, because to be honest, until the fall that shit isn’t happening. It is over 100 on any given day in that gym right now. But open to suggestions if needed.

Main goals are size and strength

Accessories are being done based on what I feel up to that day, but all the barbell work is a must.

Thoughts on rotating volume/intensity/speed?

Finally have a FULL access to most gym equipment now that I’m at a proper gym. Racks, Machines, Deadlift Platforms, Dumbbells, Bands, Strongman implements, etc.

Thanks!

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5/3/1 modified for 3x per week fits this bill very well also. May clean up progression and chaos (word chosen for irony due to your handle) a bit.

This is person dependent. Run it and report with progress/thoughts (volume for you is probably different than volume for me).

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Regarding 531, for sure. I’ve run 531 (or one of its many variations) probably more than anything else, it’s just… After awhile it is boring as hell. Ever since I ran Dark horse ages ago I’ve been a huge fan of top sets and dynamic work, it keeps everything fresh, and really gives you alternatives if your days are weather based.

Also, 100% on the volume spectrum. I guess I’m just more curious if anything stands out as a “what the fuck are you doing”. Day 1s are pretty rough with Squat Bench and Deadlift, but I like the challenge of it, and I’m hoping the 2 barbell lifts on the following days balance it out a little

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I guess if this is the case lol…

The amount of squatting and deadlifting you’re doing on day 1 would ruin me for either squats or deads coming up next as my lower back despises me (I can barely handle 5/3/1 squats and deads in the same week, but both 1RMs are north of 2xBW for me so it’s probs to be expected). Does this apply to you? Maybe, maybe not. This is why I say to run it and report =)

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I’m honestly not quite sure where I stand on them right now. Ballparking…

BW 240

Deadlift, probably minimally over 400 (sumo 400x3 today and I’m a conventional by nature, so it should be slightly better than that)

Squat, in the high 300s. In theory, haven’t squatted heavy in a while.

Bench, low 300s

I do get some rough doms on Squats, but that’s the only thing that really trashes me. However squatting more frequently in the past helped relieve that. Fingers crossed that holds true over 30 years old lol.

I’ll monitor closely. I suppose I could always just swap a day of squats for a dedicated row day if they start to kill me.

Thanks for the input!

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Well, I meant that doing the program you wrote would ruin me but might do fine for you - regardless of 1RMs but i should have said that more clearly. If you’re able to manage this program, it sounds fine to me; if it’s too much, then adjust course =)

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  1. I like that you’re using 65% on your squats on day 1, but I question going up to 5x6 over the weeks. That’s going to be a personal thing for you and your volume tolerance. I can’t help but think of 5/3/1 where Jim puts 3x5 at 75% as supplemental main lift work. You’re pushing yourself on ME day so I’m not sure if it’s good to push the volume on a different day.

  2. Is sumo supplemental to conventional deadlifts?

  3. What about shoulders? You could have it in your accessory or bonus work, but you didn’t mention it.

I like your overall layout of staggering your 5s, 3s, and 1s over the lifts and weeks.

Your plan looks very similar to what I’m about to start which is derived from the Tier System. I can post my plan in my log if you want to see it.

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Yeah, the balancing acts of the 5s 3s and 1s top sets has always been fun, and let’s me auto regulate on demand.

  1. Regarding the squats, I agree, I’m playing it by ear there. Depending on how I feel I may flip the script and increase it by one rep every week, then reset.

Ie.

3x5
3x6
3x7

Add 5-10 lbs

3x5 …etc.

  1. Yes, on Sumos being supplemental. I’ve never really done them before, so I figure it should be enough of a stimulus to keep shit moving.

  2. I’ve always generally treated shoulders as primary accessory abusers. I’ve tried going heavy with very little success in the past. Typically I’ll run some giant sets of Acc work twice a week. Something like:

OH Dumbbell Press 2 x 10
Overload Lat Raise 2 x 6
Lat Raise 2 x 10
Rear delt fly 2 x 10
Bent over plate Raise 2 x 10
10 minutes of wondering why I do this shit to myself.

Yeah man that would be great! Anything I can research and gain to fuel this style of training will keep me honest and active!

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