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I’ve been running variations of 531 for a little over a year now. I’m definitely a pretty devout fan. While I’ve made more progress on other programs, I was younger, had less stressful jobs, and my joints felt like they were thrown in a wood chipper. So I’m devoted at this point.
I just have some simple questions that Jim may have considered trivial, or I may have just over looked in the book, as well as looking for others varied experience; now that I’m not totally blind to the programming like when I started. Also some personal experience to note.
How do you guys handle rest times? For the big lifts, I slam through my warm-up sets without rest. I typically rest until I feel recovered during the working sets. Then during assistance, in try to super/giant set what I can and keep my rest ~1 minute. I also have to account for 2 other people, so I like to hustle whenever possible.
I’ve been alternating pull-ups at the start of every training day.
Mon: 5×5, final set to failure.
Tuesday: Progressive overload, generally get to about 5x5 capping out around +50lbs.
Thursday: 5×5 +25lbs, followed by 5 reps bodyweight between each set of OHP
Friday: wild card. Its deadlift day, so if I feel up to snuff I’ll do a 5×5, or I may nix it if I’m feeling run down.
I’ve seen awesome progress, at 250lbs I can do a pretty extensive number of sets at 5 reps, and around 17 dead hand 1 second pause pull ups if I’m fresh, and its doesnt seem to negatively impact the rest of the workout.
- What do you consider “light conditioning”? This is definitely a weak point, and I typically try to superset what I can, as well as tag on anything to get my heart rate up during warm up, and post workout. I’ve just been doing 40 jumping jacks, followed by something a bit more intense, either burpees, or battle rope, or mountain climbers for sets of 3 with minimal rest. Is this a decent starting point, or am I just fucking this all up?
3b. What are everyone’s thoughts on complexes 2 times a week for heavy conditioning? I dont lift to be good at anything other than my job and… lifting. So using a barbell complex seems logical, I get to train movement patterns, while giving my heart and mind a run for its money?
- What are your favorite 531 program? What was the most efficient for your goal, and what was said goal? I’d just like some input moving forward, I may be more inclined to try programs that didnt appeal to me right away.
My personal favorite is Coffinworm so far. I hate assistance, I consider it boring. While its necessary, the pace of CW and the number of barbell sets allows me to superset in most of it, which takes away a lot of the boring nature of the assistance.
I cant speak for most effective, but I ran variations of standard 531 mixed in with FSL and Widowmakers for the majority of the year and am marginally stronger in all lifts, especially squat and bench. Bench went up roughly 30lbs, squat went up 40lbs.