T Nation

531 GPP


I will be tracking my progress with the 531 program, which is geared towards general usefulness and fitness rather than powerlifting, bodybuilding or anything pertaining to a certain skill set requiring specificity.

My starting weights for the first cycle:

  • Actual max
    Close grip bench press - 60kg
    Overhead press - 30kg
    Squat - 60kg
    Deadlift - 80kg

  • Training max
    Close grip bench press - 54kg
    Overhead press - 27kg
    Squat - 54kg
    Deadlift - 72kg

I will be logging progress on a weekly basis rather than a daily one. Here are my cycle 1 week 1 workouts:

WEEK 1 WORKOUTS

DAY 1 SQUAT

5X22.5KG
5X27.5KG
3X32.5KG
5X37.5KG
5X42.5KG
AMRAP 47.5KG - 10 REPS

FSL WORK 3X8
8X30KG
8X30KG
8X30KG

ACCESSORY WORK

BODYWEIGHT BOX SQUATS


DAY 2 OVERHEAD PRESS

5X20KG
5X20KG
3X20KG
5X20KG
5X22.5KG
AMRAP 25KG - 10 REPS

FSL WORK
8X20KG
8X20KG
8X20KG

ACCESSORY WORK

LAT PULLDOWN

???

DAY 3 DEADLIFT

5X20KG
5X40KG
5X45KG
5X50KG
5X55KG
5X60KG
AMRAP 62.5KG - 15 REPS

FSL WORK
8X50KG
8X50KG
9X50KG

KB SWINGS
10X20KG
10X20KG
10X24KG
10X24KG
10X24KG
10X24KG

???

DAY 4 CLOSE GRIP BENCH PRESS

(SPED UP WARMUPS)
5X20KG
5X30KG
5X35KG
5X40KG
5X45KG
AMRAP 47.5KG - 11 REPS

FSL WORK
8X40KG
8X40KG
8X40KG

DB ROW

16KGX10
22KGX8
22KGX8
22KGX8
22KGX6

TBAR ROW (FIRST TIME USING THIS, LOWER BACK WAS TIRED FROM DEADLIFTS ON FRIDAY, FELT AWKWARD)

10KGX10
15KGX10
25KGX9
25KGX8
15KGX12

CG LAT PULLDOWN

30KGX10
40KGX8
30KGX10
30KGX10
30KGX10

DB CURLS (ARMS WERE EXHAUSTED FROM BACK WORK)

8KGX10

DROPSET

10KGX5 - 8KGX3
10KGX4 - 8KGX3