Finally got Beyond 531 and just have a few clarifications anyone could clear up with me.
I love the idea of a 531 pyramid, setting the PR on the last set, (a possible Joker set), and the down sets (AMAP on the last set). It would look something like this, ex. week 3 %'s.
Warmup 3x5 @40,50,60%
95%xAMAP (PR set)
105%xAMAP (Joker set)
85%x3 (down set)
75%xAMAP (FSL set)
This really seems to me like the absolute best way to lift, especially with the basic template.
As a beginner and 5's Progression being the recommended template, at least for my first cycle, how much of "pyramid 531" scheme can I apply as a beginner and 5's PRO?
- Is it best to cap my last set at 5, and not shoot for a PR? Meaning take advantage of the Joker set?
I'm a little confused here because what I really liked about 531 is training sub-maximally because I'm not strong and had a hard time ever dropping the weights and progressing. I've always stalled and quit. I know if I set my TM at 85-90% I have room for a Joker or two but I really am pushing my max. Can I still shoot for a PR on my last set or is it really best to just cap at 5 reps and hit a Joker?
-Can I apply the pyramid scheme to 5's PRO? Taking my middle set to 5 reps and then a FSLxAMAP, or is it better to just skip the down set and just drop straight to a FSL for 3-5x5?
Setting a PR on the last set, a Joker and taking the first set x AMAP is a lot of work. I ask these questions and imagine the original 531 template is the only way to do that much.
As I said above I really think the original 531 template with the newer "beyond" principles (joker/pyramid), is the best way to get strong. I want to run 5's PRO for 6 weeks and deload and want to know how or if I can apply any of these principles.
Last question. After my 6 week cycle of 5's PRO and a deload can I switch to 531 with the PR set, Joker (if possible), down set and FSL? Seems to me like the most optimal way to train. I could see myself training that way forever. All I would need in the weight room would be some body weight work and Rows, and I like the simplicity of that.
Thanks ahead of time.