Many of us have run countless 531 templates, and have the experience to make some changes that have worked well for a variety of reasons. I wanted to put some my favorite personal versions up in the event they would be useful to others. I’ll start with a standard and add more if there is any interest.
My favorite: 3 times a week. Also, I’m 47 and like to do other activities, with my goals being strength, performance, and sustainability.
Day 1. Squat day.
4x5 Power cleans (at SSL weight) with jumps/throws between sets
531 5’s PRO with Zercher squats.
3x10 FSL with back squats (using FSL weight from zerchers, so this isn’t too heavy)
Supersets with all squats work: Ring dips and Ring rows (or normal versions) at 5x10-15 for each.
Day 2. BP day:
(Jumps/throws prior to your first BP)
531 5’s PRO (+ 3 plyo push ups immediately after each BP set during warm up and main work)
5x10 at FSL (BBB)
Superset all BP work: with Ab wheel and pull ups both at 5x10-15 reps.
3-5 airdyne sprints
Day 3. OHP/DL day
5x2 DL’s (start with 135, and keep going with big weight jumps up to a heavy double). Do jumps/ throws between sets.
OHP 531 (with PR set)
OHP 5x10 at FSL
Superset all OHP press work with: SLDL with shrugs 5x10-15, pull ups or rows 5 x10-15
"Assistance" day: (optional)
Fat gripz reverse grip curls (3x15)
Hammer curls (3x15)
Plate raises 3x10
Rear delt raises 3x10
Lat raises 3x10
Everyday: 100 band pull aparts, Agile 8
2x a week: 30 min airdyne, jog, sports, weight-vest work, or equivalent.