T Nation

531 Anchor Setup

Hi all,

Just finished my second cycle of Beefacke (leader). Now a Deload week before going into a cycle of anchor. How does the below setup look with regards to accessories? Any glaring issues I’ve missed? Cheers!

Note; All main work 531 with AMRAP sets and jokers if I’m feeling up to it

Squat 531+
Squat 5x5 FSL ss 50x ab work
50x Dips ss with 50x rows
(50x push, 50x pull, 50x abs)

Press 531+
Press 5x5 FSL ss 50x chins
50x tricep ss with 50x bicep
(50x push, 100x pull, 0x abs)

Deadlift 531+
Deadlift 5x5 FSL ss 50x ab work
50x Dips ss with 50x chins
(50x push, 50x pull, 50x abs)

Bench 531+
Bench 5x5 FSL ss 50x Rows
50x tricep ss with 50x bicep
(50x push, 100x pull, 0x abs)

  • Big accessory movements (dips, chins, rows) will work up to 5x10
  • Smaller accessories (bis, tris etc) sets of 12-15.
  • I’ve deliberately gone for double the amount of pull than push on bench/press day to give roughly a 1:1 push pull ratio.
  • 50x Facepulls across 2-3 sets of facepulls ss in warm up sets in every workout.

Thanks in advace