Modofied 531

**UnderTheRose** · 09-26-2011, 10:53 AM

What up?

40 y/o PowerLifter, currently 191lbs 5'10". I have mt diet listed in the diet section if anyone is interested.

I recently came off a 6month high volume workout that had my body pretty fatigued throughout. I'm thinking of taking somewhat of a break and doing a modified version of Wendlers 531. I've done a cycle of 531 in the past and got some good results. Minimal to no body fatigue, great recovery and easy on the CNS. Strength Progress was slow 5-8lbs a month on upper body, 10-15lbs on lower body numbers monthly.

Ill be using 2 power lifts at begining of workout utilizing the 531 principles and 2-3 assistance excersizes to strengthen auxillary muscles and focus on weaknesses.
Anyway here's how it looks:

Mon
Squat (wide)
Rack pulls
Lying ham curls 3x8
Standing calve raises 5x25
Walking Lunges (BW) 3x10

Tuesday
Flat Bench (competition grip)
Floor presses
Tri pushdowns 3x10
Dips 3x10
Face pulls 3x10

Wednesday
Cardio...1 hour on elliptical 1st thing in a.m.
Abs

Thursday
DeadLifts
Box Squats
Setated quad extension 3x10
Box step ups (weighted) 3x10
Seated Calve raises 5x25

Friday
Military press
T-Bar Rows
Rear Delt raises 3x10
1arm DB Rows 3x10
HyperExtensions 3x15

Saturday
Cardio and Tricep work

Sunday
Off

Lemme know what you guys think, is this enough work to be doing during a cycle or do most of you find that higher volume works best due to the faster recovery.

Thanks

**UnderTheRose** · 09-28-2011, 05:53 AM

Hmmmm, no input? ...interesting

**gmantheman** · 10-04-2011, 07:05 AM

Originally Posted by UnderTheRose

What up?

40 y/o PowerLifter, currently 191lbs 5'10". I have mt diet listed in the diet section if anyone is interested.

I recently came off a 6month high volume workout that had my body pretty fatigued throughout. I'm thinking of taking somewhat of a break and doing a modified version of Wendlers 531. I've done a cycle of 531 in the past and got some good results. Minimal to no body fatigue, great recovery and easy on the CNS. Strength Progress was slow 5-8lbs a month on upper body, 10-15lbs on lower body numbers monthly.

Ill be using 2 power lifts at begining of workout utilizing the 531 principles and 2-3 assistance excersizes to strengthen auxillary muscles and focus on weaknesses.
Anyway here's how it looks:

Mon
Squat (wide)
Rack pulls
Lying ham curls 3x8
Standing calve raises 5x25
Walking Lunges (BW) 3x10

Tuesday
Flat Bench (competition grip)
Floor presses
Tri pushdowns 3x10
Dips 3x10
Face pulls 3x10

Wednesday
Cardio...1 hour on elliptical 1st thing in a.m.
Abs

Thursday
DeadLifts
Box Squats
Setated quad extension 3x10
Box step ups (weighted) 3x10
Seated Calve raises 5x25

Friday
Military press
T-Bar Rows
Rear Delt raises 3x10
1arm DB Rows 3x10
HyperExtensions 3x15

Saturday
Cardio and Tricep work

Sunday
Off

Lemme know what you guys think, is this enough work to be doing during a cycle or do most of you find that higher volume works best due to the faster recovery.

Thanks

You know your body best but it seems you have a lot of exercises that
stress the lower back either directly or indirectly. I would drop the rackpulls. I would also replace the t-bar rows with chins or pullups. T-bar puts stress on the loweback and you're doing deads the day before. Why are you doing tricep work at the end of the week? I would drop it.

**UnderTheRose** · 10-08-2011, 10:27 AM

Gman...

Thanks for the input... i switch my assistance exercises every 6-8 weeks and just came off of pull-ups. Good Eye tho!!

My tris and calves recover quickly so i try to stay on top of them...The lock out is my weak point of my bench so im trying to strengthen them by hitting them at different angles.