Due to a variety of reasons (time, recovery, other sports/activities) I am better off with 3 times a week lifting. Also, because there is at least one day each week I do a 531 workout prior to a soccer game, this day must be OHP (or it affects my playing).
I am currently running 531 BABY (building a bigger yoke). It’s awesome. It calls for 4x a week, and I know about “extending the week” to adjust a template like this to being 3x a week, but I can’t do that because I need certain lifts to fall on certain days each week.
Here’s one option I am trying:
Week 1:
Monday: 531 Squat day
Wednesday: 531 Bench day
Saturday: 531 OHP day
Week2:
Monday: 531 DL day
Wednesday: 531 Bench day
Saturday: 531 OHP day
(I play soccer Tuesday, Thursday, and Saturday. I do a 5 mile run on Sunday. I take Friday as a day of rest).
So, in this scenario I’d do DL and squat every other week and their cycles would take longer. This would allow more time for recovery for sports and life in general.
The other option would be do just do trap bar DLs on that day (and take out back squats and traditional DLs completely), and keep the other days the same. If I did this, I would likely use zercher squats as the supplement after the trap bar. Something like:
Monday’s workout:
Trap bar 531 sets and reps
Zercher squats SST
100 KB swings
SLDL with DB’s
Neck/ab work
Any thoughts on what would be the better choice?