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Old 01-12-2014, 12:23 PM   #51
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I have decided to get brave and dump 531! The great raw lifters seem to eventually either create their own program, or let an experienced coach write for them. I've been doing a lot of thinking and researching, and have decided to attempt my own programming. I'm both excited and nervous at the same time. Excited because its something new, and nervous because what if I fail?!

The basics are that I will be working up to a heavy single with each main lift, then backing down a little for a few relatively heavy sets, and then backing down even more for back off work. This will be applied to each lift a little differently. The majority of my working sets will be in the 80-90% range. I see this as pretty common among todays great lifters. They do a ton of work above 80%. I'll be doing a 3 day split, including a day for assistance/bodybuilding.

Monday
Squat
Deadlift
Leg Curls

Wednesday
Bench
Floor Press (or incline/dips depending on access to do floor press.)
pushdowns
fly variation

Friday
Front Squat
Leg Extensions (maybe...)
Rows
Pull Ups
Curls
Abs

Facepulls and pushdowns with a band will be done at home several times a week. BPAs will be done just about everyday as long as I remember.

Tuesday will probably do farmer walks and some ab/conditioning

Thursday will either be off or more conditioning.

Last edited by Nathan; 01-12-2014 at 12:25 PM.
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Old 01-12-2014, 12:39 PM   #52
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The fact is if you consistently give 100% to your main lift sets it really doesn't matter what method or protocol you use. Good luck!
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Old 01-12-2014, 01:26 PM   #53
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Good luck! Interesting that your doing squats and Deads on the same day...
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Old 01-12-2014, 02:45 PM   #54
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Quote:
Originally Posted by fenrisulfr View Post
The fact is if you consistently give 100% to your main lift sets it really doesn't matter what method or protocol you use. Good luck!
Quote:
Originally Posted by Braveone View Post
Good luck! Interesting that your doing squats and Deads on the same day...
Thanks guys. As for squats and deads on the same day: My low back never seems to be recovered enough to do both on separate days of the week. I like having a full week to recover from the heavy lower stuff.
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Old 01-12-2014, 06:34 PM   #55
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Maybe squat light for volume and heavy Deadlifts one week, and next week heavy squats and light deads for volume next week. Your body will adapt to the workload and then you can recover better.
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Old 01-12-2014, 07:01 PM   #56
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Good luck on whatever routine or programing you use! Consistency and pushing for progress each time in the gym is what matters!
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Old 01-13-2014, 01:36 AM   #57
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It doesn't matter which program you are using but if you are (1) consistent in exercise and diet and (2) ready to push yourselves to your limit then you will excel w/o any doubt. Good luck ...
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Old 01-14-2014, 05:45 PM   #58
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1/13 - Monday - W1D1 Squat/Deadlift

Hard workout but I'm feeling pretty good 24 hours later. Not nearly as sore as I usually am with just focusing on one of the lower lifts in 531. As you can see I lifted heavy in both the squat and deadlift. Im gonna attempt this and see what happens. I figure I don't have anything to lose. The volume is so low there really shouldnt be any problem with my recovery.

Squat
262.5 x 1 @ 87.5%
240 x 4 x 2 sets @ 80%

Paused Squat
185 x 5

Deadlift
365 x 1 @ 87.5%
335 x 3 x 2 sets @ 80%

Seated SL Leg Curl
40 x 15 x 3
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Old 01-14-2014, 05:46 PM   #59
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1/14 - Tuesday - Conditioning stuff

Rower
2615m in 15 minutes
500m in 2 minutes

Farmer Walks

Conditioning Circuit x 1
ab wheel x 15
jump rope x 100
burpees x 10
push ups x 10
prisoner squats x 10
db swing x 45 x 15

X 2
ab wheel x 15/ 25lbs x 10
jump rope x 100
db swing x 45 x 15
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Old 01-15-2014, 12:12 AM   #60
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Going good brother ... keep pushing your limits buddy ...
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