Ah, you responded.
I bought 531 forever a while ago, and was studying the book. Pretty much, I’m just trying to build my own optimal mousetrap. To make a long story short, I noticed that in the Beginner Prep School program you mentioned it was ok for people to do some light assistance work on days off.
Now, I’m doing 2x2x2, and you brought up how it’s fine to do extra mobility and easy conditioning. You’re probably thinking I’m trying to combine two programs, and thinking, “JUST DO THE PROGRAM AS WRITTEN!!!(slams fists)”.
Actually, I’m not intentionally trying to do that.
I was just wondering if for 2x2x2 it would be fine to take the notes from Beginner Prep School about extra assistance work on “off days”/days away from lifting and doing some light assistance work on the non-lifting days would be fine or not.
Example: on a “conditioning” or “mobility day”
50-100 upper body push(pushups, dips, plate raises; not all three done for 50-100 but combined to make that total)
50-100 upper body pull(pullups, inverted rows, kroc rows w/KB; not all three done for 50-100 but combined to make that total)
50-100 single leg/core(one are KB swings, hanging leg raises, ab wheel, KB goblet squat, lunge; not all four done for 50-100 but combined to make that total)
50-100 neck TOTAL(neck extension and neck flexion)
Let me give you an example of my lifting days. I just did this today: weight is in LBS
DL:135X5, 170X5, 200X5, 235X5, 270X5, 300X5, 235X5X5
(In between 7 of these sets, 3 med ball throws either overhead, chest, or behind; for a total of 21 reps)
(In between the FSL, 15 raises with a 25 lb plate)
KB Kroc Row: 50 reps each hand with a 24 kg bell
Press: 65x5, 80x5, 95x5, 115x5, 135x5,145x5, 115x5x5
(In between the FSL, 15 goblet squats with 24 kg bell)
BB Curls: 85x10x3
Neck Flexion: 25x50, 25x30
Neck Extension:40x50, 40x30
An easy conditioning session of a 3 mile jog and then a cool down made up of hanging for 5 mins from inversion table and a few total body stretches.
Pretty much, I just want to see if I’m on the right track or screwing up somehow.
The purpose is:
Maintenance or maybe even slight improvements in strength
Improvement in conditioning(YES, I know a prowler and hill sprints would help, but no hills where I’m at and I have no prowler, so it’s intervals and sprints for me, making due with what I have)
Maintenance or even improvement in mobility
Improvement in basketball skills(the easy runs are when I don’t have time to get to a court)
Finally, if you got through the whole thing, I know you’re a metal head, and maybe these bands aren’t your cup of tea, but have you ever heard of two groups out of Toronto called Cauldron and Skull Fist? I try to recommend them to anyone. When you get a chance give them a listen.