T Nation

531 FSL and Farmer's Walk


#1

Ok, so ive decided to go with 5/3/1+ and fsl 5x5 for my next 6 week cycle but i would like to add some farmer’s walk on lower body days… it would look like this

-OHP 5/3/1
FSL 5X5
DB ROWS 5X10
TRICEPS 5X10

-DEADS 5/3/1
FSL 5X5
BICEPS 5X10
FARMERS WALK (FOR DISTANCE)

-BENCH 5/3/1
FSL 5X5
DB ROWS 5X10
TRICEPS 5X10

-SQUAT 5/3/1
FSL 5X5
BICEPS 5X10
FARMERS WALK (FOR DISTANCE)

Would it work? Any modification? Im after strenght and size and been already training for a year and half with 5/3/1 various templates


#2

I would add chins/pull ups in on upper body days.


#3

Yea im going to do chins between main pressing and fsl pressing movement on upper body days… already been doing this and it feels damn good


#4

I don’t think the farmers walks would be a problem.


#5

Great, thanks… always wanted to do farmers walk but never did for a reason or another so this seems the most logical way to include them


#6

If you are interested in getting stronger with it, I had great success using the 65%,75%,85% protocol. Set a fixed distance, say 80 feet, then week one build up to a final run with 65%, week 2; 75% etc…