Been a long time since I’ve been here but I recall some people asking about how to use 531 for weightlifting. Figured I’d share a template that led to PR’s in both the O Lifts and the strength lifts.
Basically followed the regular 531 template but used Squat, Floor Press, Snatch Grip Press Behind Neck and Snatch Pull. All of these movements were done following the basic 531 approach. I started with weights I could hit 10 reps with for 5’s 6 reps for 3’s and 3 reps for 1’s. Did 3 cycles of the 4 day program but averaged 3 days per week and just did it by day.
Template I followed looked like this. Used Prilipens chart for total reps in the O Lifts.
Snatch (5’s week triples up to 80% 3’s week doubles up to 90% 531 week singles up to 95%)
Assistance was light shoulder work for 50 reps
Clean and Jerk (5’s week did combos power clean+hang power clean+hang clean+Power Jerk ×3 up to 80%. 3’s week power clean + hang clean + power jerk + split jerk up to 90%. 531 week work up to 95% clean and split jerk)
Floor Press 531
Dead stop rows 50 reps
Snatch (same as Day 1)
Snatch Pull 531
Snatch Hugh Pull from hang 50 reps
Clean and Jerk (same ad day 2)
Snatch Grip Press Behind Neck 531
Barbell Curl and Triceps plate raises 50-100 reps
Didn’t de load, untIl end of 3rd cycle. Took a week off and pleasantly surprised to hit a number of PR’ most notably for me 15 lbs on snatch 190 to 205 lbs. Clean 250 lbs to 265 power clean 235 to 255, Clean and Jerk 230 to 245 and Squat (high bar) 325 to 345. Those were the only movements I bothered to test. I train alone so I stopped at 345 in the squat but there was plenty left in the tank but didn’t want to orphan my kids…no power rack just stands.
I’m sure this is probably nothing new just figured I’d share what worked for me. It was a lot of fun and I hit a buttload of rep PR’s along the way. Also gained 7 lbs.