My first post so I hope I won’t get eaten or burnt.
To give you some background, I am 34 and I have overall around 3 years of gym experience split over the years but my main sport is bjj which I do from 2 to 4 times a week. I also do stretching in the mornings. I do not compete in bjj often (once, twice a year) so I do not care that much about the weight. That being said, I have been looking for a gym program where my main goal is strength and the secondary is size (upper parts especially).
After reading the main “5/3/1” book and also “5/3/1 for powerlifters”, I have started the following 5/3/1 2 day split in September:
1st day: OHP and DL 531s + some kettlebells swings, Turkish get ups and pull ups 2nd day: S and BP 531s + chest dips and kettlebells as above
I was doing a deload week after each of the 3 cycles which I managed to complete (missed one week). Now, I am in my 4th cycle. My initial plan was to complete 6 of them but last Saturday, doing the 3x3 BP I have not managed to complete the last reps. So far, I have found BP the most difficult exercise, even more than OHP.
Here come my questions
- shall I reset already or still try to accomplish the cycle (531 days) and reset with the next cycle?
- is “5 forward, 3 back” still valid approach? I saw some posts here on the forum where Jim and others advise to simply remove 10% from TMs?
Moreover, I would like to consult with you my next steps.
After the intended 6 cycles I was planning to switch to BBB, however some doubts popped up in my head once I bought “Beyond 531” last week. I have also seen here that BBB is not the best for the strength gains.
Therefore, my plan now is to:
remove 10% or move back to the 2nd cycle TMs (depending on the feedback here)
start the program from “beyond 531”, page 13 called “FSL: Multiple Sets” which would look like:
1st day: OHP + FSL, DL + FSL and kettlebell swings 2nd day S + FSL, BP + FSL and Turkish get ups, chest dips
This will be done in 6 weeks cycles so I will do deload after 6 weeks, reset TMs (no matter with which approach) and start over again.
Here are my questions:
- Do you think this program suits my needs (strength and size)?
- kettles are not necessary so I will try to add them only if I feel strong enough but maybe it is already too much and you would advise to do only main lifts with FSL?
My RMs are (initial -> current):
Bench: 194 lbs -> 214,9 lbs Over Head Press: 88,2 lbs -> 104,7 lbs Squat: 194 lbs ->227 lbs Deadlift: 198,4 lbs -> 231,5 lbs Weight/ height: 176.36 lbs (80 kg)/ 5,74" (175 cm)
P.S. I also think that I overestimated my upper body RMs and underestimated the S and DL ones at the beginning of my 531 journey.