So. Jumping back into 531 after about a year of no progress. Ive had about 9 months of basically trying to be a bench specialist and it really has set me back. Gained about 15 lbs of fat. And my bench really didnt get anywhere. Most of it is pure laziness. Realized how out of shape I am and so am going to go back to 5 3 1 but with a more basic template.
M: Squats: 531 + rule of 50
W: OHP/Tris and Bis: 531 on ohp 50 reps on tris and 50 reps on bis.
F: Deadlifts: 531 + rule of 50
Sat or Sun: Bench: 531 + rule of 50.
My goal here is to lose fat but not necessarily weight. I want to change the body composition and to get back to feeling powerful and able to handle most anything.
Im doing Rule of 50 because after running 531 for two years i realized the main lifts were the best assistance exercises. As the numbers get higher I’ll drop the rule of 50 and do drop sets of FSL multiple sets, then the triumvirate for assitance exercises. But for now the basic template is best.
I might compete in the future but right now im more focused on getting back in decent shape. My training maxes(I tested and used the formula in beyond 531) are:
Also some more stats:
I train early in the morning: 6am to 8am. And since i sit at a computer all day and input numbers its not that hard to recover from. Supplements are aminox during the workout for energy(and i need this in the am) and corepower shakes after the workout(really like how portable they are. No mixer needed).