Thanks for such a chomprehensive answer, current program ive been running is 531 but a variation that goes 2 cycles with all the sets on all the weeks being done with 5 reps, after the first sets i do 75/80/85% of the training max for 5x5 percentage depending on the week in the cycle. Then the third cycle is regular 531 with ramping up to the training max following those first sets. After all 3 cycles are complete therese is a second deload (i deload once during those 3 cycles) where i test my maxes and adjust the percentages for my next 3 cycles. I also dont really train to total failure atleast its really rare, i train til something in my technique fails or i dont think the next rep will look clean, on squats that requirment is met quite often since i really suck at them.
Im gonna use your template and follow it, would it be okay to use the principles i have in my current program eg the 3 cycles and the deloads. I will be following your layout starting so it now looks as following
*Squat 531(3sets5reps in this cycle im on atm)
*Front squat and or a quad movement
*Bench 5x5 @80%
*Rows and pulls
*No more volume 5x5? (uncertain about how much volume i can handle atm so im wondering if i should do more sets as i think getting that 3rd squat day in would benefit more instead of burning out)
*Front squat and or quad movement (will se how fatigue gets as i get here, might do front squat on one day and quad move on another or both who knows)
And then basically the rest as you have laid out in the program, i will be squating twice a week from now on and 3 times a week when i feel i can handle it, bench 2 times and no ohp, deadlift stays pretty much the same.
Does this look good and im wondering what do u guys think about shoulder health in relation to no ohp and benching twice? The rows should keep that in check? And as far as paused squats etc for assistance are there any other accsessories that could be added after squat when a third day gets introduced? Thinking safety bar or anderson squat maybe?
Sorry about all the questions but thanks so much for the input, its been a long time since i have looked forward to a squat workout and now i am. Cant wait to fix this shady squat and make it comparable to my deadlift.