Thanks for this. I actually really like the way that program is laid out. There are good options for assistance and the main work is done in a way I enjoy. Not just boring ass 531. I’ll take this advice. I’ll run this for a cycle, see how I feel, if good about it I will run more.
I hadn’t really considered it that way. My stubbornness came from the book saying to use a true 3RM and that will do. For the program above I’ll have to lower it or I wasn’t be able to do all set/reps
Thanks @gt213
@gt213 @RayWilliams @oldbeancam @FormerlyFast @JFG
OK guys, so here is my latest attempt at programming true 531. It is 531 for hardgainers with these tweaks:
I don’t have access to a prowler or sled, I substituted those for Airdyne and Row Ergometer both done HIIT style (best I can do with what I have). The only thing I could think that could be better is loaded carries, but that doesn’t give the same results as HIIT but could be similar in effect to prowler or sled work
I added curl SS with my Rows
Instead of just choosing one ab exercise I chose to be a little more dynamic (per coach CTs advice) in order to train my core better.
What do you guys think? Please if you have anything negative to say about it, please offer an alternative. Thanks for any feed back.
Yeah I’ve gotta agree that to make progress on this program you have to get the volume in, and that means don’t try to go heavy every workout, and drop your training weights to get more good reps in if necessary.
HOWEVER, to directly answer your question, if you want to focus on a specific range of motion on the deadlift, for instance trouble getting it off the floor, you could do some deficit deadlifts (stand on a plate or board so the bar is lower relative to you), or you could try some snatch grip deadlifts. Likewise if you’re having trouble with lockout, you can add bands or chains to your DL, or do some assistance movements like hip thrusts.
Again though, I think running your programming more smartly is the answer in this case. You don’t really need to worry about weak points and specialized techniques until you’re in the 250-300KG range on DL, IMO.
Good luck.
@Juggs What’s your take on the spreadsheet in the post above, 531 hardgainer? If there aren’t any objections from yall then I plan to begin tomorrow
Looks good to me, make sure you start super light on the zercher stuff and work up gradually.
Also plug in what your TMs would be on your 3rd cycle and see if those are numbers you’d be able to hit, if not consider dropping the TM’s a little more.
I prefer to start with the original program, then with time and experience make smaller, incremental changes. However, I don’t see any glaring issues. In my experience any genetic differences associated with being a “hardgainer” can be accounted for with a small increase in training volume and a large increase in food intake.
I’d stick with one ab exercise, unless you’re getting enough volume on each for them to stand on their own. Otherwise, you’re really only getting a good training effect on where/how they intersect. Think of it like a Venn diagram.
Will do. I’ve never done Zercher anything so it’ll be a crap shoot a first . I think I’ll see about warming up to 60KG and do a session with that to see how it feels.
I did. I think it all looks very manageable. That third cycle looks like a beast but manageable. The only thing I noticed is the OHP may be a bitch. But I’ll adjust if necessary
Thanks man for your time. I’ll put up a video when I can pull 180 for a triple!
I hear you. I had not considered that at all. However they are separate enough in nature to stand alone. Only put them together cause that’s the slots I was given for ab work in the article. Thanks man
You’ve lowered your TM! Great. That is the most important thing. The only caveat being that perhaps 85% of your current 1RM might be better. With the Hardgainer template I’d go down to 150kg as my TM, but you might feel that’s too big a drop?
Zerchers, not sure. I know Jim is not a fan of them. As a hold and carry I can’t see any problem; might be quite a nice change in fact if you’ve done standard loaded carries with a pair of dumbbells. Zercher Split Squats: again, I prefer to hold a pair of dumbbells but I have held plates at my chest so it might simply be a case of what you like.
Front Squats, 1x20 with FSL! I wish you well. F Squats are a b@#!h for high reps.
In short, good changes. I’d lower the TM further and avoid Zerchers, but the main thing is the former. Nice work.
Best,
Ray
I wanted to give Zerchers a try. I think they’ll help me out. But I’ll pay with it a bit and see how it goes. Yeah going down to 150 would be to low for me. Last week I pulled 160 for 7 solid reps. Maybe it’s just ego but I would find it difficult to be motivated. I’ve done 5x10 f squats. Never a set for 20 tho. Maybe I should wear my son’s superman underwear!
Thanks man
Is it acceptable to turn these high rep sets into rest pause sets if needed. Heck, on my 531 week I’ll likely need a double rest pause. Bodybuilders do it for hypertrophy, couldn’t hurt anything I suppose.
Yeah, I just have a phobia about racking the weight when doing Front Squats. Probably a legacy from my 20-rep Squat days!
To the OP re TM: you know what you can do best. Jim recommends 85% of 1RM, but if you feel–even from a psychological level–that it would be better to use 160kg, then go for it. I think things might have changed from the books anyway with the TM equating now to a good 5RM. I mentioned 150kg TM because you wrote of doing Jokers for a number of workouts and thought you’d relish a step back to get the ball rolling. However, as above, if you feel enthusiastic about a higher weight, I can understand that. Let us know how you’re progressing. Good luck.
Best,
Ray
Hey thanks man for the encouragement. I did my 20 reps and sweat Jesus was that awful. I had to do a rest pause after I hit a very slow 15th rep. After the last five my first thought was I’m gonna need a bucket! But it was good. After I caught my breath and did some dips I felt great. Tho I can tell I’m gonna feel it in the AM! And the Zercher holds were great. I didn’t end up doing the carries. I worked up to about 100KG and did 5 sets of 10sec holds. Great core workout. They will definitely be a staple.
Just out of curiosity is there a reason you front instead of back squat?
It’s pretty simple. I live in Chiang Mai, Thailand. I got lucky and gym opened up a few months ago close to my house. No power or squat rack. Owner says he’s still waiting for it to come in. It suck huge ass but I’m able to rack and unrack a front squat from an Incline bench. Luckily the seat is low enough to the ground where I don’t have to back out and am still able to get full ROM. I can unrack and squat down till I tap the seat. Hopefully the power rack gets here soon cause front squats suck. But I gotta say, I’m getting pretty damn good at them
Cool. Just be careful not to let the 20 reps tax you too much. It is an assistance exercise after all, despite the “widowmaker” moniker.
R
Just a shout out to all the nay sayers! So I’m on the second week of the new program (above Google sheets doc). Today I did DL. I felt really great after an 8 rep PR set. I did singles working up to my max. Then I put on 180KG, and pulled a solid triple! It was my lack of proper bracing and Lat contraction that was holding me back.
So you didn’t need any special exercises to do this then. Therefor, there was no need for this thread. Congrats on the pull though
Maybe, maybe not. I did incorporate the core work. Even though I feel it has added to my ability to contract optimally. Most definitely my struggle was what I said above. Which is why I was struggling off the floor. Which was why I posted the this… Couldn’t just let it be huh?
Same goes for you I suppose