I love the different set/rep schemes for the different lifts.
Going for a PR set on Squats and Deadlifts is probably my favorite part of any of your templates. That’s where my recovery, nutrition, bar speed on the earlier sets and rest times really pay off when I come out of my last set stronger.
Pressing has always been the hardest lift for me because I seem to burn out fast if I’m going for reps over 5. The last set being capped at 5, and the FSL work being 10x5 will be better for training strength instead of the burn/fatigue I normally feel when I press. By capping all 15ish sets at 5, I can work on being explosive on the press.
You know how people work way too well. The heavy 5x5 sets of Bench with no FSL work allows all the chest people to get their extra DB work that you know they’re going to do. Really smart, just making that the program and not having to answer questions if people can swap DB pressing instead of BB benching.
For a beginner/hardgainer type this looks perfect to me. I’m taking the approach of keeping my assistance to only what can help me. I’ve been supersetting chins with all my warmups for my main lifts for months using the Malcolm X method for 25 reps. The rest of my assistance is kept to rows, dips, curls and some core work.
I know it’s subjective, but quick question:
- Do you have a recommended set/rep scheme for DB benching and/or Rows? What % of weight would you call appropriate?
Thanks for this template, after moving through your beginner and full body templates, I was getting to the point where I thought maybe just the original 531 would work best for me. This template has the best of both worlds and I can’t wait to start it up.