531 full body

[jimmy1]

Hey,

Im planning on running the 531 full body workout from the second edition.

Anyone tried it out?

Experiences?

I see there are several different variations on the full body workout.

Which would be best?

I think I might give the routine a try where you squat every workout, but Im not sure if this wouldnt be too much, bc I also do bjj and a bit of kickboxing 2-3 times a week.

The thing I like about the routine is that, since I train at home, the workouts are short.

 

[rikwebb]

If i remember correctly KnightTemplar is/was running it. He might be the best person to ask from my knowledge. Plus worth to see what variation he was running. Ask him in his training log, i'm sure he'll be happy to answer.

 

[jimmy1]

Thx,

I just checked his log, but Im not sure which version he is using, so I just asked.

 

[tracknfieldgear]

If i remember correctly KnightTemplar is/was running it. He might be the best person to ask from my knowledge. Plus worth to see what variation he was running. Ask him in his training log, i'm sure he'll be happy to answer.

Thanks, i have checked his log

 

[KnightTemplar]

Guys, I wouldn't recommend the Full Body routine I was running, as I had to modify it due to shoulder issues/injuries.

I'd recommend the Full Body routine Jim outlines in Beyond 5/3/1. Along with Boring But Big, it's the most popular 5/3/1 template, partly because it adds a lot of volume to one's training.

Jimmy, it you're worried about recovery effecting your Martial Arts training, there is also a 5/3/1 MMA template. This is basically a 2 day split. You train Squat and Bench on the first day and Press/Deadlifts on the second.

 

[Obscure Terror]

I have also done the full body template from the second edition and had mixed results. To start I got sore, then had two cycles where everything felt good, and then 4 cycles where I dreaded the additional squatting. What I eventually did was run it like this over 3 days:

Tuesday:
Squat 5/3/1
Power Cleans 5/3/1
Assistance - either squat assistance or upper back work like rows or chins, can't remember

Thursday:
Squat 5x50%, 5x60%, 5x70%
Bench 5/3/1
Bench Assistance

Sunday:
Deadlift 5/3/1
Press 5/3/1
Front Squat 5x50%, 5x60%, 5x70% (using my front squat max)
Press Assistance

Did this while I was still fighting MMA and training 3-4 sessions of that per week. I found that squatting and deadlifting on the same day, even if the squats were light, was very fatiguing on my low back (I low bar back squat). Front Squats solved this and let me work on my quads which assisted the deadlift.

A good option is to add in a second squat day to your current day and see how it affects you. Generally the same as above but no squats on deadlift/press day. Run for 6 weeks, if you want to or feel you can squat more frequently, add that third day.

Full body training in general works if you minimize your assistance work and use the compound movements to support each other. I eventually burned out on it and moved to a split where I hit the main movements hard, which I've also now moved away from and squat 2x per week. It's ultimately an individual question that you can only answer yourself.

 

[jimmy1]

Guys, I wouldn't recommend the Full Body routine I was running, as I had to modify it due to shoulder issues/injuries.

I'd recommend the Full Body routine Jim outlines in Beyond 5/3/1. Along with Boring But Big, it's the most popular 5/3/1 template, partly because it adds a lot of volume to one's training.

Jimmy, it you're worried about recovery effecting your Martial Arts training, there is also a 5/3/1 MMA template. This is basically a 2 day split. You train Squat and Bench on the first day and Press/Deadlifts on the second.

Hey, yeah I have seen the MMA template, but I would like to try more training days to start with. 3/4 days a week, maybe I should just try a regular 531 split?

Im still unsure lol, started reading the beyond 531 book and there is too much choice. For now Im starting to like the boring but big variations more.

 

[jimmy1]

I have also done the full body template from the second edition and had mixed results. To start I got sore, then had two cycles where everything felt good, and then 4 cycles where I dreaded the additional squatting. What I eventually did was run it like this over 3 days:

Tuesday:
Squat 5/3/1
Power Cleans 5/3/1
Assistance - either squat assistance or upper back work like rows or chins, can't remember

Thursday:
Squat 5x50%, 5x60%, 5x70%
Bench 5/3/1
Bench Assistance

Sunday:
Deadlift 5/3/1
Press 5/3/1
Front Squat 5x50%, 5x60%, 5x70% (using my front squat max)
Press Assistance

Did this while I was still fighting MMA and training 3-4 sessions of that per week. I found that squatting and deadlifting on the same day, even if the squats were light, was very fatiguing on my low back (I low bar back squat). Front Squats solved this and let me work on my quads which assisted the deadlift.

A good option is to add in a second squat day to your current day and see how it affects you. Generally the same as above but no squats on deadlift/press day. Run for 6 weeks, if you want to or feel you can squat more frequently, add that third day.

Full body training in general works if you minimize your assistance work and use the compound movements to support each other. I eventually burned out on it and moved to a split where I hit the main movements hard, which I've also now moved away from and squat 2x per week. It's ultimately an individual question that you can only answer yourself.

I have the hardest time recovering from deadlifts, my lower back is fried for a week after DL'ing.

 

[KnightTemplar]

Hey, yeah I have seen the MMA template, but I would like to try more training days to start with. 3/4 days a week, maybe I should just try a regular 531 split?

Im still unsure lol, started reading the beyond 531 book and there is too much choice. For now Im starting to like the boring but big variations more.

I love Boring But Big, however be aware that it takes a lot of recovery, especially the DL and Squat days.

There are several different BBB Templates; I'm using the 5X3 version because I actually find it easier to recover from than 5X10, even though the weights are heavier.

 

[jimmy1]

This is what I have come up with so far.

I think I wont do full body. When Im free from work I want to be able to train every day, this will be hard with a full body program, I think.

I might just do:

1.
531 squat
5x5 fr squat (easier on lower back)
assist: ??

2.
531 bench press
5x10 or 5x5 dips
assist: ??

3.
531 or 3x3 DL (3x3 bc I think the last set of DL fries the lower back)
more squats ??x?? (low intensity maybe?)
assist: ??

4. 531 OHP
bench ??x?? or 5x5 OHP
assist: ??

 

[NurseKnuckles]

Meh, full body is great, but if you don't want that kind of work, I would pick something from Beyond and not try to make something up yourself.

 

[jimmy1]

There is just too much choice.

 

[NurseKnuckles]

There is just too much choice.

I know. I had a hard time too. I just asked Wendler directly. He gave me my cycles, so I figure he knows what he's doing.


Whats the goal?

 

[NurseKnuckles]

I was never a fan of 531 because I could never get enough volume in. And BBB is just that! Boring. Now I have a set up where I can get in the volume. But you don't want full body, right? Beyond really takes the good from a lot of different ideas and combines them. I also liked Steve Pulcinella's book too.

 

[jimmy1]

Im still interested in doing full body.

Which routine are you running?

If its given to you by the master himself, I should try it.

 

[jimmy1]

Whats the goal?

Basically get stronger.

 

[MilkManUK]

Check my log if you like. I have moved from doing Boring But Big to a routine from "Beyond 5/3/1" which is easier on the recovery, but still allows me to get some volume & heavier weights in. Wasn't tricky to set up at all. I'm doing 4 days a week though so that might not fit in with what you require.

 

[RemyR]

Guys, I wouldn't recommend the Full Body routine I was running, as I had to modify it due to shoulder issues/injuries.

I'd recommend the Full Body routine Jim outlines in Beyond 5/3/1. Along with Boring But Big, it's the most popular 5/3/1 template, partly because it adds a lot of volume to one's training.

Jimmy, it you're worried about recovery effecting your Martial Arts training, there is also a 5/3/1 MMA template. This is basically a 2 day split. You train Squat and Bench on the first day and Press/Deadlifts on the second.

What assistance work does he recommend for the MMA template?

 

[jimmy1]

Check my log if you like. I have moved from doing Boring But Big to a routine from "Beyond 5/3/1" which is easier on the recovery, but still allows me to get some volume & heavier weights in. Wasn't tricky to set up at all. I'm doing 4 days a week though so that might not fit in with what you require.

Just checked it.

I have done the joker set in my previous 531 routine, but I think once you get near your 531 max, its too hard to do the joker sets, one of the reasons I checked out boring but big.

 

[MilkManUK]

Just checked it.

I have done the joker set in my previous 531 routine, but I think once you get near your 531 max, its too hard to do the joker sets, one of the reasons I checked out boring but big.

Yes, I've heard other people say the same. You could always do the First Set Last sets though - I do 5 sets of 5 after my main 5/3/1 worksets, using the weight I used for my first workset. I don't find it as taxing as boring but big, but still a decent enough amount of extra volume at a higher weight.