Did a week of complexes last week trying to mix with 531 - i don’t think it worked
was very tired all week from newborn and work anyway but after doing 531 exercise then complexes, i don’t think my work capacity or shitty sleeps allow for it
i’m more strength then explosive so i’m doing it in reverse order as prescribed…split is day 1 - mp 531/complex…tu - squat 531/complex…day 4 - bench 531/complex…day 5 - deads 531/complex
by fri i was almost done, managed 6 reps at 117kgs for deads when the wek before i got 5 at 132 or something like that although you only do 1 lower power complex day i think…i also did 4 rounds for upper and 3 rounds for lower instead of 6
also my set up doesn’t allow for smooth transitions btw exercises un fortunatley
anyway i was thinking this set up for each day:
3 x 5 of 1st explosive exercises paired (feet elevated plyo pu / mb push press - maybe do power cleans here too?)
6 x 3 supra lift (top 1/2 seated military)
1 x max reps 531 lift (military - maybe ramp again??)
3 x 5 of 1st 3 explosive exercises (plyo pu/mb push press/power clean)
[quote]swans05 wrote:
so just did the military press workout, it looked like this:
feet elevated plyo metric push up x 5
medicine ball push press from knees x 5 (low roof)
push press x 5 @ 40, 42.5, 45kgs
x 3 circuits
top 1/2 military press from pins x 3 @ 50, 52.5, 55kgs (could have gone higher but didn’t want to do too much before 531 military press)
531 week 2 military press x max reps @ 90% or 50kgs x 6 (got 7 x 47kgs last week)
feet elevated plyo metric push up x 5
medicine ball push press from knees x 5 (low roof)
push press x 5 @ 50, 52.5, 55kgs
x 3 circuits
so activate / supra max / mp / post activation explosiveness
took me maybe 30mins which is good
whattyathink?[/quote]
I think that combining two full programs into one might not be the best idea. Complexes are neurally challenging, they are not meant to be the “assistance” work of another program.