Current lifts
Bench:300
Ohp:175
Squat:350
Deadlift:450
I’m about finished on my 4th cycle of the og 5/3/1. I hit new rep prs for my squat and deadlift but no luck with my pressing if anything I lost some reps.
My question is what template do you think I should do next I have the forever book refer me to the page of it. And also since my squat and deadlift are doing fine could I do say the og 531 for squat and deadlift and another for ohp and bench or should they all be the same template?
What is your goal? That will dictate your path.
Honestly I just wanna be able to bench 315.
Run an anchor with some jokers in it to get used to handling heavier weights.
So do you recommend running 5s pro fsl for leader
Then for the anchor 5pro, joker, and fsl?
I would just run an anchor now and get used to heavy weights again, since you have been pushing rep PRs up until this point.
Ok thanks after I run the anchor. What leader should I run?
Volume & Strength and Leviathan are good for consistently handling heavier weights. Both have you hitting your TM for a few reps every week.
This, then 1.2 gives very good results for pressing…
That will depend on how the anchor goes.
Alright thanks I will give it a go
I have another question when it says
25-50 pulls and push for extra work
Does that include the fsl set?
Or does it look like this
Bench 531
Bench fsl
Dips
Pull-up
Row
No, it doesn’t include FSL work
Best template in Forever
pg. 177
Combination Template.
Just for your current situation.
looks like that
main (531)
Supplement (FSL)
Assistant - 25-50
Good luck!!!
Thanks I’ll check that out
What deload is more effective. The 50% of Tm or working up to the tm for 1?
Neither deload is more effective. They’re simply different. Use the appropriate deload for the appropriate situation.
I am now almost benching my max bench for reps, I am now doing 290 for 4 when my max was 300 when I made this thread. I been doing 3+/5/1+ with fsl 3x5 and I take a deload every 7th week.
Squat was around 300 for 5,now I’m up to 375 for 5.
Weights are starting to feel heavier. on my 3s week I aim for 8 reps and on my 531 week I aim for 6. But the last couple cycles I lost a rep each one.
I know I can’t rep my tm for 5 reps now.
my question is should I keep going until I can’t get the prescribed reps anymore. Or reset my tm to my 5rm?
If you cant hit your TM as prescribed (3 reps for 90% and 5 reps for 85%) drop the TM. 531 is a “1 step back 2 steps forward” type of scheme. Reps should be clean and fast.