Hello guys, I am currently finishing up my latest leader/anchor and planning my next but would like some input on some parts. I have the books including Forever and have been doing 531 or “531-inspired” training for several years now.
My previous run was 2 leader cycles with: 5’s PRO for squat, dead and press and 5x531 for bench followed by a 1 cycle anchor(351 style): PR sets + 3x5 FSL on squat, 5’s PRO + 1 jokerset + 3x5 FSL on dead and press, 5x531 anchor for bench.
It has worked pretty OK but now I want to change things up a little and add in front squats and close grip BP as supplemental after dead/press and would like some input on which supplemental template to use for these two lifts. I am now on my 7th week protocol and will test my front squat and close grip BP after my main lifts to get a good grip on what TM to use for these supplemental lifts.
What I am planning next is:
2 leader cycles (531 style):
Day 1: Squat 5’s PRO + Forever BBB (the 40-60% version): I am not sure if FSL 5x5 has worked that well for my squat lately so I want to try some higher reps/volume this time.
Day 2: Bench 5x531: I think that 5x531 has finally got my bench moving again so not dropping this one yet!
Day 3: Deadlift 5’s PRO, Front squats FSL 5x5 or maybe SSL 5x5? or if you guys have any suggestions? I have done this setup but with SST in the past and it has worked OK but I am not a big fan of the higher reps on front squats and like to try something different.
Day 4: Press 5’s PRO, Close grip BP FSL 5x5 or SSL 5x5 or something else?: Pretty much the same situation as the front squat, done SST in the past and want to try something else.
Anchor (1 cycle, 351 style):
Day 1: Squat PR sets +maybe a jokerset + 3x5 FSL(w1 and 3), w2 only minimum reps.
Day 2: Bench 5x531 anchor (probably)
Day 3: Deadlift 5’s PRO +1 jokerset on w1 and 3 (1-3 reps), Front squat 3-5x5 FSL
Day 4: Press 5’s PRO + 1 jokerset on w1 and 3 (1-3 reps), Close grip BP 3-5x5 FSL
The rest of the programming (TM%, mobility, jumps/throws, assistance, conditioning etc) will be adjusted according to the books recommendations for the different types of templates. My goal is mainly to get stonger but a little extra muscle would also be nice.
So even if it became a lot of text my questions are simply what supplemental template would you use for front squat and Close grip BP. Also feel free if you want to comment the rest.