I need some guidance on my programming. I have only focused on powerlifting for the last 8 months, doing the original 531 BBB the whole time. Been training lame ass bodybuilding splits 4 years prior to that.
How does this look? Theres a few fluffy isolations inthere, but iÃ???Ã??Ã?Â´ve kept it to a minimum (my calves are really small by nature). I want to get stronger in the big 3, especially the squat, which is falling behind the other lifts.
IÃ???Ã??Ã?Â´m only doing Joker sets, when I feel like I have a good day, and no FSL on DL day.
Squat 531 + Joker + FSL
DL 5x5 80%
Standing BB Calf Raise 60 sec r/p 20 reps x3
BP 531 Joker FSL
Press 5x5 80%
DB Row 3x20
Chins supersets 6x10
DL 531 Joker
Squat 5x5 80%
Leg Press 4x10
Calf Raise 60 sec r/p 20 reps x3
Press 531 Joker FSL
BP 5x5 80%
Seated Low Row 3x10
Lat Raise 3x15
Chins supersets 6x10
Get rid of the Jokers, first of all. They are never intended to be programmed in, and should rarely be performed.
The 5x5 at 80%, where did that come from? Get rid of that, too. You are missing the point of the main sets if you think you can add 25 reps at 80% for a different lift on the same day AND do FSL sets.
Try something like this:
-Main lift, push last set hard - all reps explosive as possible, but controlled
-FSL at 5x5 - all reps explosive as possible, but controlled
-One big accessory movement for 50+/- reps (Rows, chins, RDLs, Step-ups, lunges)
-Curls on upper body days
If you are recovering well and kicking ass with this, then add an isolation movement strictly for pump, no ego training. Remember the importance of eating for size and strength. Don’t assume that you just aren’t doing enough work in the gym.
That is from the BBB variation 5x5 @ 80%[/quote]
Yeah - you are not using it right. At all.
Read Joey’s post. Joey is one of my best friends and has learned more about the program in the past 2 or so years than anyone. This is because he asks a ton of questions, trusts his experiences and thankfully, trusts me.
What Joey said above is 100000% true. Don’t try to overthink what you don’t know. I have worked very hard on this program to make it work. I suggest that you, at the very least, trust that the person that wrote the program knows something about the program.