My take on 531 Combination Template

Training 5/3/1
1

Hi! I just finished the 531 for hardgainers and saw great gains in everything except the press. Doing a short cut now with 1000% Awesome but wanted to plan my next leader phase straight away.

I am preparing for an ultra marathon next spring and having some shoulder issues I wanted to add extra pulling to balance all the pressing and target my back and arms which are my biggest weakpoints at the expense of single leg/core assistance. In other words I’ll be running as conditioning on wednesday/saturday/sunday. Here is my take on the program:

Squat 5s Pro + Widowmaker
DB Row 3x10
Dips 3x15
Curls 3x15

Bench press 5s pro + CGBP BBB
Lat pulldown 3x10
Side laterals 3x15 (physical therapist told me to do these and it has helped the pain a lot)
Rear delt fly 3x15

Deadlift 5s Pro + RDL SST (RDL feels a lot better than SLDL)
DB Row 3x10
Dips 3x15
Curls 3x15

OHP 5s Pro + DB press BBB
Lat pulldown 3x10
”Tricep Hell” 3x20
Hammer Curl 3x12

Since BBS did not work as I thought it would on my OHP, getting bigger shoulders via volume with dumbbells seems smart. Planning to use the limited time template after this as an anchor and then leader when I’m preparing for my race. Any thoughts or suggestions?

2

You’re planning to lift 4 days per week whilst training for an ultra marathon?

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3

If only the author of the program had thoughts on this very topic…

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4

You beat me to it, was just searching for that!

5

No, I am only doing this for a couple months at the end of the year. Only doing steady runs at zone 2 during this period. I will be switching to lifting twice a week and running five times a week about 16-18 weeks before my race.

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6

Ahh sorry didn’t clock that bit, yes that does make sense.

So that wouldn’t give you any rest days?

What’s your goal with the next phase of training after 1000% awesome?

8

Yes this is correct. Obviously the feeling of the day and ability to recover dictates how much I can push myself but this would be medium/long/short mileage wise on the aforementioned days. Squats and deadlifts on monday and thursday also limits the stress on my legs.

My goal is to gain muscle while still improving on basic fitness. Also prioritizing back, shoulders and arms should be on easier side when it comes to recovery.

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