Monday: 531 press, first two sets as back off
Lateral raises - 4-6 sets in a variety of rep ranges, sometimes some mountain dog style swings, always some very light controlled reps
Another shoulder press (currently seated dumbbellls) - 5 x 10 superset with facepulls
Sometimes light traps superset with facepulls - 4-5 sets
Shoulder press machine superset with rear delts - 4-5 sets
Sometimes some light triceps
Tuesday: Squat (don’t currently use 531 as I hurt my knee and had to limit the weights I use, but should be back at it next cycle) - ramp to a top set around 5-10 reps
Leg curls - 5 sets, ramped up with decreasing reps (eg: 30,20,15,10,8, dropset)
Squat - sometimes 5 x 10, sometimes 5 x 5 paused
Leg press (ramped) superset RDLs - 5 sets
Calves
Thursday: 531 Bench, first two sets as back off
Close grip bench - 5 x 10
DB floor press - 4-5 x 5-15 (typically pyramid)
Triceps for stupid volume, maybe 15 sets
Friday: 531 deadlift, first two sets as back off but sumo style
Chins - 3 sets AMRAP (3 x 4 is the PR) then 3-5 sets of 10 negatives
DB row - pyramid up over 3 sets to a top strict set of 10, then Kroc row it another set, then pyramid back down - 6 sets total
Heavier trap stuff superset pulldown machine superset facepulls - 5 sets
Straight arm pulldown superset seated cable row
Saturday: Arms
Basically just superset biceps and triceps and get a lot of blood in them. Performance is never great because I’ve just benched and done back the previous days, but this worked out the best place to put them.
Strength gains to be honest aren’t going well on the pressing front despite all that triceps volume and hammering the 531 sets as hard as I can. If anyone has any ideas why I’d be grateful.
I know Jim would say I do too much assistance work. But deadlifts seem to be improving, and I really enjoy all the volume and feeling like I’m going to explode out of my shirt by the end of a workout.
Most recent PRs are: Squat - 120kg x 10 - previous best 1RM was 165kg, getting back up there
Bench - 80kg x 11, 85kg x 9, 90kg x 5
Dead - 160kg x 5 - it’s 531 day tomorrow and I’m going for 170kg x 5, will update
OHP - 55kg x 5