I would like to do 531 more squatting because I like a high squat frequency (did smolov mesocycle) and my recovery for squat is good.
The problem is I only have access to a barbell, power rack and flat bench.
So are these adjustments acceptable.
Monday
Squat â?? 5/3/1 sets and reps
Floor press â?? 3 sets of 10-15
reps
Pendlay Rows â?? 3 sets of 10 reps
Tuesday
Squat â?? 65%x3, 75%x3, 85%x3
Seated press â?? 3 sets of 10-15
reps
Chin-ups â?? 3 sets of 10 reps
Wednesday
Squat â?? 75%x3, 85%x3, 95%x1
Bench Press â?? 5/3/1 sets and reps
Chins/Pull-ups â?? 3 sets of 10 reps
Thursday
Squat â?? 65%x3, 75%x3, 85%x3
Dips â?? 5 sets of 10-15 reps
Chin-ups â?? 3 sets of 10 reps
Friday
Squat â?? 75%x3, 85%x3, 95%x1
Press - 5/3/1 sets and reps
Deadlift - 5/3/1 sets and reps
Saturday/Sunday: OFF
Stats:
have been lifting for around 3 years.
BW:163 lb
Squat:405x1
Bench:253x1
Press:165x1
Deadlift:440x1
I have done 2-3 cycles of 531 with BBB.
Excuse me for my awful english.
Not sure why you need dumbbells to squat but I think craming an entire squat cycle into one week is a bad idea (at least in this fashion, see spinal tap for an alternative approach)
I did not say that squatting was a problem and ask if the squatting was a good idea.
Most of the assistance exercises are dumbel exercises (outlined in the book).
I like high frequency squatting so the squatting is not a problem at all.
I just want to know if the assistance exercises are good.
Looks okay but you need some ab work and I’m not sure if pendlay rows will cut it as lower back assistance. You want to lay the foundation for an iron core.
Tsantos, this is actually a template by Wendler.
Greg, I’d rather see you do weighted pushups so your hands get a break from holding a bar. I also agree with tsantos about the rows - you load your spine five times a week with this, don’t add more on top of it. try fat man rows or meadows rows - both should work with your setup.
So instead of the Floor press and dips weighted push ups?
And replacing pendlay rows with fatman rows?