I’ve wanted to write this for a few months, but I also wanted to wait until I’d been through a meet on 531.
First of, thank you Jim. Your system is great. I haven’t ever enjoyed training as much and at the same time I’ve never recovered better. If that wasn’t enough, I’m stronger than ever and leaner too.
Now, when I say stronger, I don’t just mean in limit strength. I started using 531 in March 2016. I was hovering between 220-230 lbs. My best lifts for singles and reps were:
1x517 lbs (wraps)
5x440 lbs (sleeves)/8x440 lbs (wraps)
13x352 lbs (wraps, to box)
Over the course of the last seven or so months I’m weighing in at just under 214 lbs. Now my best lifts are:
1x203 lbs (grinder)
1x577 lbs, but I haven’t tested a max in a while
1x539 lbs (wraps)
2x517 lbs (wraps)
1x500 lbs (sleeves)
6x462 lbs (sleeves)
8x440 lbs (sleeves)
11x423 lbs (sleeves)
13x412 lbs (sleeves)
Not to mention, in March my raw total in the 220s was 1331 lbs after a water cut. On Sunday I totalled 1386 lbs in the 220s with no cut: 22 lbs squat PR and a 38 lbs meet deadlift PR, giving me enough to qualify for 2017 nationals. Bench I didn’t PR due to a bicep injury three weeks out but I still managed 280 lbs and missed 302 lbs halfway.
I’ve been running four week cycles (shift work and a young family just makes four week cycles easier, plus I recover better). First two I ran BBB, then a cycle of FSL AMRAP and since then FSL multiple sets. Every session I go in with a definite goal of a rep PR in mind for the plus set. For conditioning I jump rope between assistance sets. and walk carrying a 48 lbs Bulgarian bag. I’ll admit to being slack with the walking. To get ready for the meet all I did was cut plus sets to minimum reps two cycles out and instead add in heavy singles.
Anyway, thanks Jim. Looking forward to another six months or so of rep PRs.