Day 1
Power Snatch 5x2
Back Squat 531
Bench Press 531
Barbell Row 5x10
Dips 75+ Reps (BW)
Abs
Day 2
Power Clean 4x3
Deadlift 531
Chin Ups 75+ Reps (BW)
Chest Supported Rows 3x10
Good Morning 3x12
Abs
Day 3
Hang Clean 3x3
Front Squat 531
Overhead Press 531
DB Rows 4x10
DB Press 4x8
Abs
It seems to me like rows, dips, chinups, ab work will be most beneficial to me for assistance work. I didn’t want to overdo the pressing so that’s why Day 2 is more of “pulling” day.
Do you think this setup for 531 would work or should I lessen the amount of assistance exercises? I feel like my posterior is getting hit pretty hard but should I maybe remove something and add in some RDLs or GHRs?
I would not do this program. However, you are the best one to write your own program so if you’ve had success before, so be it. Do what you need to do.
There are numerous Full Body Programs on this forum, in the book and on my forum that kick a lot of ass. Remember that you are doing a lot of movements in a week, trying to be everything; I’m counting 8 “big” movements in your program. If you want to do that, you are going to have to train more often (6-7 days/week).
I have read the book 3x through and enjoy the principles that make 531 the great program that it is. After digging through the forums, reading the FB part of the book again and taking into account your insight, I think I’ve found a better solution for my 3 day. I want to transition more into an Oly lifting program and I think this will do it.