I decided to switch to 531 because each main lift is done on a different day which makes it more adaptable to my units PT schedule. That way I don't have to set a new PR for my squat when I did a bunch of hill sprints in the morning.
These are the 1RMs I lifted on Sunday. Squat 230, bench 170, press 105, deadlift 255. 90% of those numbers are: squat 205, bench 150, press 95, deadlift 230. These are the training maxes.
On Monday I did squats.
Squat 2×5 @ 135, 155 lbs, 1×7 @ 175 lbs
Lunges 3×10 with 30 lb dumbbells
Leg curl 3×10 @ 55 lbs
Today morning I benched.
Bench 2×5 @ 95, 115, 1×10 @ 135
Dumbbell bench 5×10 with 35 lb dumbbells
Dumbbell row 5×15 with 35 lbs
I was surprised by how easy 2 out of 3 sets for the main lift are. I was only supposed to lift 65 and 75% of my training max which itself is 90% of my 1RM and they count as a work sets? That feels like a warm up. The last set in which you try maxing out on reps was the only one that felt hard.
My last program I never did any assistance exercises. So I wasnt sure what weight to pick for the volume that I was doing. I think I could have gone heavier for lunges and dumbbell bench.