Best strength and size gains I made were on SL 5x5 with added overhead pull (pulls down or chins depending how i was feeling) and hitting arms on cables at the end of every workout. I done this for 6 months or so and got reasonably strong. When the gyms opened back up last year I started W4SB1 and made decent progress in the 10 weeks or so before they closed.
Right now after doing next to nothing during the second covid lockdown I’m a little fat. love handles and lower belly
I like simple stuff that doesn’t needs changed often. It’s why I keep getting drawn back to 5x5.
So here’s my plan. It’s a mix of what I enjoy, what’s worked in the past and hitting weak points.
Max effort upper day
Rack lockouts - work up to the max over 5 sets usually
Incline DB press 4x8
Bent over barbell row 4x10
Chest fly 4x10
Straight bar face pull 50 reps ( rope attachment isn’t out for covid reason, hard to clean it)
Max effort lower day
Box squat - working up to max over 5 sets
Box squat 5x5 drop the weight down each set from my max
Leg curls 4x10
Calves 50 reps
For some grip I’m doing 3-5 hammer curls between reps
Rep upper
Bench 95lb 3 sets to one before failure.
Press downs 4x12
Neutral grip pull downs 4x12
DB shoulder press 4x8
Any curl I’m feeling that day 4x12
Facepulls 50 reps
Full body day - keep it challenging but easy to recover from, just hitting areas I feel need extra work
Squat 5x5
deadlift 5x5
shoulder press 4x12
vertical pull 4x12
calves 50 reps
The goal is the usual, little less fat, little more strength and a little bigger. A recomp basically.
Roughly eating a 1g protein per lb of bodyweight and about to eat 1800 calories for a few weeks. I’m 6ft 89kg right now.
I sit on my ass for work, so making time for hour long walks most days.
Conjugate is a poor choice then; max effort movements are rotated every 1 to 3 weeks, and rep effort and supplemental stuff gets changed frequently as well.
I had planned to just keep the exercise selection the same and run it for 12 weeks to see how I got on. Does it look balanced enough and worthwhile to run with?
I’m not an expert, but the couple times I’ve tried it lead me to believe running a conjugate program without rotating the max effort moves is going to lead to some aches and pains and frustration
You’re very close on some days to building a 531 workout. E.g. on your max effort lower day you build up to a top set , then 5*5 (fsl supplemental) at a lower weight then, 50-100 reps of legs/core and pull (accessory).
I would look at his fsl workouts. Especially if you’re planning to keep a movement for 12 weeks.
I put the 531 terms in brackets so you can get into reading the programmes a little easier.
I’ve read a lot into 531 , I plan to start it once I’ve already got a semi respectable level of strength and size. Anytime I’ve been lifting consistency it’s always essentially been a 531 prep in my mind!
I know Wendler says to start 531 regardless of training age, it’s a marathon not a sprint. But I want the quicker progression while I’m able to.
I do prefer full body 3x per week. Using the 531 app would be good as well.
I made the mistake of putting my TM too high coming off starting strength as I wanted quicker progression. It didn’t work. Who knew
Adding a 10th rep to a 9 rep record will happen much more often and allow quicker progression then adding a 4th rep to a 3 rep max, which doesn’t happen frequently.
Punisher is right, once I did the programme properly the gains came much quicker. And I was much further from injuring myself and/or burning out. And you may have days where you add multiple reps to a PR.
