I asked a similar question a few weeks ago on the 531 section but got no traction. Since then I’ve refined my thoughts a little but I’m still unsure about programming.
I’m 16 months into lifting and I’m 40 years old. I ran out my noob gains on SS and then moved to 531. Texas method was to much too quick for me. Recently the beyond 1.1-1.3 has worked well but two things have happened:
- It’s now spring in blighty (England) and I’m into the outdoors so I’ll be climbing twice a week. That means I’ll cover row and pull up movements on those days. BPA and face pulls will also take place.
- I’ve given up on barbell squats as my mobility is trash. I only hit parallel if I’m squatting more than 100kg and then that forced stretch wrecks my hamstrings or back for days. I’ve hit my target for it and in the two weeks I’ve stopped doing squats I’ve biked 5 times and climbed. I may do hack squats for quads.
This leaves me with a push pull focus and I want to train twice a week with weights. My first thoughts are either a 531 butchered routine or run Gillingham’s bench routine and add in some ohp, deads and tricep stuff.
The 531 would be:
Mon: bench 531, back squat, and cgbp (not sure what weights or reps), LTE 3*12
Thurs: OHP 531, dead 531, bench 55@75% (as this worked well on beyond). LTE 312
Any recommendations? I have a habit of overdoing it so I’m trying to prune it down in these examples. If my question is somehow daft then let me know.