In the last 8-10 years, everyone I know (in real life and on the interweb) have given 531 a go get reasonable result so I decided to finally give it a crack.
I am doing the 5’s Progression program for beginners, 3 sets of 5 for main lifts (Day 1: Press/Snatch Grip Rack Pull, Day 2: Bench/Squat, two assistance lifts per day, around 5 sets of 10 each)
With TM, I am using 90% of my last calculated 1RM
Press 1 × 47.5-> 1 × 42.75
Bench Press 1 × 66.663 → 1 × 59.996
Squat 1 × 94.228-> 1 × 84.805
Deadlift1 × 123.472 → 1 × 111.124
Yesterday I did the Bench/Squat day (week 3)
I failed at the last rep for both. I think it is because of my (lack of) conditioning.
I don’t feel too bad because it was supposed to be a 1+ day anyway.
Question: For next week/next cycle, Should I do it again with the same TM, or lower it?
Next cycle I will have more consistency with my supplementary lifts.
Might do BBB for 1 and 3x5 FSL for another.
This is my log:
#####Week 1#####
Day 1
Overhead Press 27.5 X 5, 32.5 X 5, 36 X 5
Snatch Grip Rack Pull 72.5 X 5, 87.5 X 5, 93.5 X 5
TRX Tri X 10, 10, 10, 10, 10
Batwings 12.5 on both hand , 7 short holds 7 short holds, 3 long holds
Day 2
Back Squat
57.5 X 5, 63.6 X 5, 72.5 X 5, 57.5 3 X 5
Bench
38.5 X 5, 45 X 5, 51 X 5, 38.5 5 X 5
TRX Knee Tuck 3x10
TRX inverted Row 3 X 10
Curl 22.5 3 X 5
-Not bad
#####Week 2######
Day 1
Overhead Press
30 X 5, 35 X 5, 38 X 5, 30 3 x 5
- feel heavy
Snatch Grip Rack Pull
78.5 X 5, 90 X 5, 101 X 2
Rack Pull 101 X 5
- my grip strength gave out so I decided to do a set with normal mixed grip.
Maybe I should switch to clean grip from next workout
KB Swing
24KG 2H EMOM 20,20,20,10
- first time swinging since years
Skull Crusher
22.5 X 16, 12, 10, 8
Day 2
Bench
42.5 X 5, 48.5 X 5, 55 X 5, 42.5 5 X 5
Back Squat
60 X 5, 68.5 X 5, 77.5 X 5, 60 X 3 X 5
TRX Row 3 X 15
Curl 22.5 X 8, 7, 6
######Week 3 #####
Day 1
Overhead Press
32.5 X 5, 37.5 X 5, 41 X 5, 32.5 3 sets x 5 reps
- feel heavy
Clean Grip Rack Pull
83.5 X 5, 95 X 5, 106 X 5
- not bad. working on lowering the bar (quickly so I don’t do my back in).
KB Swing
24KG 2H 8 sets x 10 reps
- crisp
Skull Crusher
22.5 5 sets x 10 reps
- will keep my upper arm more vertical next time
Day 2
Bench
45 X 5, 51 X 5, 57.5 X 4, 45 x 5 sets X 5 reps
-failed on last set of last rep. considering week 3 531 normally aim for 1+, it is not too bad
Back Squat
65 X 5, 72.5 X 5, 81 X 4
- didn’t feel right after the 4th rep, skipped the back off sets.
Curl
22.5 X 10, 10, 8
Cheat 1 arm row
24KG KB 4/4, 4/4
-testing the water