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Combining 531 with LPP12895

ajm87 private msg quote post Address this user
Would this work?

Day 1- Squat 531 (Legs A)
Day 2- Bench 531 (Push A)
Day 3- Pull A
Day 4- OFF
Day 5- Deadlit 531 (Legs B)
Day 6 - Military 531 (Push B)
Day 7- Pull B
REPEAT!

accessory lifts: 3 x 10-12 reps

Legs A

Squat 5/3/1
Romanian Deadlift
Leg Extension
Dumbbell Walking Lunges
Standing Calf Raises

Legs B

Deadlift 5/3/1
Leg Press
Lying Leg Curl
Seated Leg Curl
Seated Calf Raise

Push A

Bench 5/3/1
Weighted Dip Machine
Seated Dumbbell Shoulder Press
Dumbbell Side Laterals
Triceps Cable Pushdown (either with rope or one handed with pulley)

Push B

Military 5/3/1
Incline Dumbbell Bench Press
Cable Crossover
Dumbbell Rear Delt Raises
Overhead Rope Cable Triceps Extension

Pull A

Weighed Chin Ups
Wide Grip Lat Pulldown
Chest Supported Dumbbell Row
Cross Body Dumbbell Hammer Curl
Face Pull

Pull B

Barbell Row
Underhand Lat Pulldown
Seated Neutral Grip Cable Row
Dumbbell Curl
Face Pull
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Perfidy private msg quote post Address this user
You're just not gonna have enough recovery time to make the gains you want. Overtraining is a very high possibility too with that. Why not stick with a program that is proven to work, instead of trying to make your own?
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Xandar private msg quote post Address this user
Put one more REST day in there and I see no problem whatsoever with it.
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mikew private msg quote post Address this user
This actually looks pretty awesome! Nice job.

However, I agree with @xPerfidy and @Xandar --- you will need more downtime to get the most out of each workout. Add at least 1 more rest day during the week in addition to the scheduled deload week (week 4).

For me, every split is focused around a specific goal - e.g., better bench or bigger squat or bigger deadlift. I have had good luck running 5/3/1 without the Military press day and use that as a speed/dynamic day for one of the big 3 compound lifts.

Alternatively you can replace some of the supp work with speed work. E.g.,

Quote:
Originally Posted by ajm87
Legs B

Deadlift 5/3/1
Leg Press
Lying Leg Curl
Seated Leg Curl
Seated Calf Raise


So on Legs B you might remove Leg Press and replace it with something like 3x5 60% 1RM speed squats.
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Danimal_88 private msg quote post Address this user
@ajm87 I have run something similar to this. Iwas running it as:

L - Squat Juggernaut
Pu - Bench Juggernaut
Pl - Deadlift Juggernaut
Repeat

It will be tough the first couple weeks but your body will adapt. When you start a programming like this that forces over-reaching it is critical to listen to your body. If you feel your connective tissues and joints being overworked through in a deload. I was try-hard this summer and reaggravated a platella strain because I wasn't willing to back off and listen to my body. It set me back right around 3 months. Running a program like this is a great way to "sprint" for a couple months and makes some quality progress.
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ajm87 private msg quote post Address this user
I decided to go with Boring but Big instead but working each bodypart 2x per week. I'm also throwing in a Bi and Tri exercise on one of the off days where I just do some running.

Day One
Press – 5/3/1
5 Chins in between Press sets
Incline Dumbbell Press – 5 sets of 10 reps
Wide Grip Lat Pulldown – 5 sets of 10 reps
Face Pulls - 3 sets of 20 reps

Day Two
Deadlift – 5/3/1
Front Squat – 5 sets of 10 reps
Lying Leg Curl - 3 sets of 10 reps
Hanging Leg Raises – 5 sets

Day Three
Bench Press – 5/3/1
5 Pull-ups in between Press sets
Press – 5 sets of 10 reps
Dumbbell Row – 5 sets of 10 reps
Face Pulls - 3 sets of 20 reps

Day Four
Squat – 5/3/1
Straight Leg Deadlift – 5 sets of 10 reps
Leg Extensions - 3 sets of 10 reps
Leg Raise + Butt to Sky – 5 sets
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GrizzlyBerg private msg quote post Address this user
Why not do the Boring But Big 3 Month Challenge that Wendler himself laid out. He made a template the allowed you to work the main 4 lifts twice a week. It is similar to what you laid out but I feel his makes a little more sense.
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