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Would Like to Add Light Squats to 2x2x2. Advice?


#1

Good morning.

Here is my current program

Monday:
Squat 5/3/1 + FSL
Bench 5/3/1 + FSL
Rows 5x10

Thursday:
Deadlifts 5/3/1 + FSL
Overhead Press 5/3/1 + FSL
Pull-ups 5x10

I would like to add SLDL and an extra day of light squats (to get some extra squatting in) so it would look like this:

Monday:
Squat 5/3/1 + FSL
Bench 5/3/1 + FSL
Rows 5x10
SLDL 3x10

Thursday:
Light Squat
Overhead Press 5/3/1 + FSL
Deadlifts 5/3/1 + FSL
Pull-ups 5x10

What percentage of weight would you suggest and how many reps?

Thanks


#2

I wouldn’t add a third lift that you’re worrying about percentages on, because your two days of barbell lifting already have enough work, both physically and mentally.

Suggestion 1: superset DB goblet squats with your OHP on Thursday. These wouldn’t be done as a percentage, but they add up. Get in 3-5 sets of 10 with an 85 lb DB and that extra work will make a difference.

Suggestion 2: Add a “circuit” on another non-531 day, similar to Jim’s Walrus challenge. Here, you do a circuit of push ups, pull ups, and squats with a weight vest. If you don’t have a weight vest, at least use DB squats. You’d do five rounds, and if each round has 10-20 squats, again these will add up. The entire “challenge” only takes 15-20 minutes.


#3

Thanks for the suggestions. Definitely something to consider.


#4

I think suggestion 2 above is an excellent idea.
If you are set adding SLDL replace the FSL of DL with your SLDL.
Do 5x5 or 5x10
Good luck