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1/13/2015 3:06:55 PM - Tyler
Hey man, I follow your training here and I like your simplistic approach and you make it easy to understand.

My question is how to setup a 531 style program with higher frequency squatting (squat & front squat) and pressing. I've had good luck with 2x week pressing and my squat is far behind the other 2 lifts, so I figured getting more reps and practice will build confidence in the lift.

I lift in my garage, have everything I need including a safety squat bar and heavy db's. I'm about to be a father for the first time also, so i'm planning on keeping a relatively quick pace throughout the workout by supersetting the accessories. How does something like this look? I do a lot of dips, chins, rows, band work. Will be using the airdyne and jump rope for cardio, prowler when it's warmer.

Monday
Squat 531
Bench reps (5x3-5 @70-85%)
Accessories

Wednesday
Deadlift 531 w/back off sets
Press 531
Front squat (3-5x5+)

Friday
Bench 531 w/fsl or back off sets, occasional singles at higher %
Squat reps (similar to bench reps, 5x3-5)
Accessories

Sorry for the novel, I figured you're the person to ask something like this to since you're quite proficient with 531 programming and full body templates. Any help is appreciated, thanks man.

Hey Tyler -

Thank you for following my log.

I think you're on the right track with that. For the front squat I'd recommend the 5's progression and either 3x5 or the 5x5 with that.

And on your squat rep day I'd recommend a bit more volume. I'd go with the FSL %'s from Monday and push the volume more. I'd possibly through the SSB bar in on these at some point.

Something like:

Week 1: 3 sets of 8-12 @ 65%
Week 2: 4 sets of 6-10 @ 70%
Week 3: 4-5 sets of 5-7 @ 75%

Since you'll be fresh going into the FSL work (instead of following up your 5/3/1 work with the FSL) you may be able to push the reps a bit higher at each respective percentage. This is something for you to figure out. Make sure each rep is fast, technically sound and strong. Move the weight with authority.

Other than that, I think things look good.

Hope that helps!




Thanks,
Chase Karnes


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