I’ve decided to let 531 alone for a while and focus on increasing my bench press. I’ve opted to bench Mondays and Fridays now and lower body stuff on Wednesdays.
Using Prilepin’s Table -
55-65% = 30 reps
70-80% = 24 reps
80-90% = 20 reps
Mondays will be light day (50/55/60) at 3x10 along w/ assistance work for “active” recovery.
Week 1 3x10x50%
Week 2 3x10x55%
Week 3 3x10x60%
Week 4 repeat
Wednesdays will be box squatting and other leg/core stuff to help the bench while resting the upper body.
Fridays will be my heavy days (55/60/65/70/75/79/80/82.5/85). Each week moving up in percentages. The goal is to finish the highest rep range in the fewest sets possible based on the percentage.
Example: 75% = 24 total reps. In this workout - you must do 24 reps at this weight regardless of how many sets it takes you to get there. The goal is fewest sets possible to hit 24.
Generally, the first set nets the most. Take the highest rep number and use the following formula:
weight x reps x .0333 + weight = possible 1RM. (170lb x 25reps x .0333 + 170lb = 311.525lb)
Whatever number is the highest at the end of the training regardless of the week or weight used and use that to calculate your new cycle. The cycle is 9 weeks long. On the 10th week - you can try for an actual 1RM, rest or begin a new cycle.
If you’re in a rut, looking for something new to try and at a plataeu, give this a try w/ me and see if you make progress.