T Nation

Restarting 5/3/1


#1

Hey, fellas

I’ve been training 20+ years consistently but lost strength in recent years. Time to get it back

This is what I have planned

Day 1
Squat: second set last template
Incline barbell press: 4x6-8
Chins: 5x5
Ab wheel: 3x10

Day 2
Bench: second set last template
SLDL: 4x6-8
DB bench press: 3x10
Face pulls x 50 reps

Day 3
Deadlift: second set last template
Barbell row: 4x6-8
Dips: 25 reps
Belted squat: 3x10

Day 4
OHP: second set last
Incline dumbbell press: 3x10
Curls: 50 reps
Back extension: 3 sets

I will walk/jog 3x/week for 30 mins while slowly improving 2 mile time

I’m going to lift 3x week and work off a 9 day schedule and I plan to deload after every 4 week cycle to stay fresh

I will do two leaders of SSL and two anchors of FSL

38 years old

What do you guys think? Does my setup look good to you?

Regards


#2

It looks decent to me, but I haven’t run 531 in a while and am not particularly familiar with the newer setups.

One thing I might offer is that you could probably go higher in reps on the assistance and vary it from week to week in terms of exercise, sets and reps. My understanding is that Jim recommends something like 50 reps each of a push, pull and single leg. Maybe just work within that?

Also, when running 531 I did find that deadlift could benefit from being treated a little differently. I found FSL really, really tough. I’m guessing SSL may be similar.


#3

He recommends 25-50 reps each for push/pull/single leg in the SSL template.


#4

I’ve done two workouts now and I changed the above layout I initially put up.

One of the reasons I switched to 531 is that the workouts appeared to be shorter. I got tired of grueling linear workouts that would make me feel horrible after 4-6 weeks.

On squat day I’ll do pushups and facepulls with back extensions

On bench day I supersetted seated rows with bench. Then I did some incline dumbbell presses followed by farmer walks.

So some of the assistance exercises are a lot less stressful and thus quicker to finish

This feels good


#5

For day 2 I would move face pulls to the front of the workout and try for 100 reps of whatever triceps move is easy on your elbows or renegade rows.they are really great post bench they help build your brace and keep core strong for the main lifts.as you work into week 12 or so youll want to have your dumbell press in the 5 sets of 10 range if possible volume works well in the accessory work

day 4 if possible run your curls on a fat bar or use dumbell hammercurls youll build thickness across the forearm and biceps, that width will actually help in bench press and grip strength will help with deads

back extensions id shoot for 100 reps min


#6

Day 1
Squat: second set last template
Incline barbell press: 4x6-8 (Change this and follow the program)
Chins: 5x5
Ab wheel: 3x10

Day 2
Bench: second set last template
SLDL: 4x6-8 Change this and follow the program
DB bench press: 3x10
Face pulls x 50 reps

Day 3
Deadlift: second set last template
Barbell row: 4x6-8 (change this and follow the program)
Dips: 25 reps
Belted squat: 3x10