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5's Progression to Regular 531


#1

I am just recovering from hernia surgery. After 6 weeks I started doing body weight stuff, then started doing a sort of 5's progression. Basically I am doing the full body full boring (squat, bench, deadlift) with some extra stuff in there to rehab both my hernia area and my shoulder ( I tore my rotator cuff last fall too).

What I have been doing is basically a 5's double progression with the big lifts. So, I started with just the bar and every workout I add 10 lbs to my squat and bench and 20 lbs to my deadlift for 5 sets of 5. I am planning on continuing to add weight until I can't do 5 sets of 5 at a particular movement. At that point, I will use that weight as my 5 rep weight for that exercise and calculate my 1 rm. I will take 90% of this as my TM and then start with a 5s progression at that weight.

I want to do a cycle or two like this and then, hopefully, switch back to regular 531. But, the 5s progression weight should be much lighter than the 531 weights because you are doing 5 reps even on your 95% days. So, I was wondering how you make the transition. Do you just keep going with the weight from the 5s progression when you switch or redo your TM at that point?


#2

You just keep going. Good luck on getting healthy!