T Nation

531 1st Ed 2 Day/Week?


#1

Hi

I’ve recently had to go back to a 2 day/week (+ a conditioning day) programme for family reasons.

I previously did the template from the 1st Edition, which with some of the newer stuff I was doing as per your more recent recommendations would look like:

Deadlift 351 + Squat FSL x 5
OHP 351 + FSL x 5
Chins 5 x 10

Squat 351 + Deadlift FSL x 5
Bench Press 351 + FSL x 5
Chins 5 x 10
GHR 3 x 10

I’d do the 5 forward/3 back progression, and would probably do FSL for the 1st 2 cycles, BBB for 3rd/4th cycles, then SSL for the 5th as previously recommended to me on the forum.

Does this look like a reasonable programme? Something very similar (but with 531 and only BBB) worked pretty well before. I swap the Squat and Deadlift supplemental stuff as I always feel more supple and fresh when I do this (as per the suggestion in the BBB section in the 2nd Edition).

Looking through Beyond, I see there is a newer 2 day programme.

I would really value people’s opinions on whether I can go back to this updated version of my old 2 Day split or I would be better to just do the newer version in Beyond?

Many thanks in advance!


#2

Looks good to me. You’re getting all your main lifts in, which is the most important piece. Keeping the assistance simple.
I like how you’re hitting all lifts 2 x a week.

Best of luck


#3

should work fine. I would swap the chins with dumbell rows and/or face pulls once in awhile.

also some good ideas here…


#4

Dear Both,

Thanks very much for your time and advice. I’ll crack on with this and see how I get on.