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  1. #1
    Registered User Athamanian's Avatar
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    Transformation log

    Hello everybody.

    For several years I was doing powerlifting and strength programs (Texas Method, HLM, Bulgarian, Conjugate etc).
    My all-time PR's are: deadlift 240kg/528lbs, squat 160kg/352lbs, Bench 125kg/275lbs.
    But, as I am now 33 years old, I believe that it would be more beneficial for me to train many more aspects of fitness other than only strength Of course the core of my training will still be strength, but I will not be anymore "obsessed" with training all the time with low reps and weights 85-100% 1rm.

    I will also train more my aerobic/anaerobic conditioning, mobility and explosiveness. So, what I think of doing is 5/3/1(I believe it allows for more conditioning than other strength programs, like Texas method for example), modified as a 3day Push-Pull-Legs:


    Monday, legs
    -Squat 5/3/1
    -Squat FSL 1 set amrap
    -Front squat 2x amrap(add weight when I am able to do 10+ reps in both sets)
    -Barbell lunges 2x amrap(add weight when I am able to do 15+ reps in both sets)

    Tuesday
    -Jogging 10km
    -Mobility and stretching

    Wednesday, push
    -Bench press 5/3/1
    -Bench press FSL 1 set amrap
    -Overhead press 2x amrap(add weight when I am able to do 10+ reps in both sets)
    -Incline dumbbel bench press 2x amrap(add weight when I am able to do 15+ reps in both sets)
    -Lateral raise 2x amrap

    Thursday
    -Intervals/sprints
    -Box jumps and broad jumps
    -Mobility and stretching

    Friday, pull
    -Deadlift 5/3/1
    -Deadlift FSL 1 set amrap
    -Barbell row 2x amrap(add weight when I am able to do 10+ reps in both sets)
    -Upright row 2x amrap(add weight when I am able to do 15+ reps in both sets)
    -Pull-ups 2x amrap

    Saturday
    Jogging 5-10km


    What is your opinion on this? What would you change?
    Thank you in advance.
    ps English is not my native language, so I apologize for any mistakes.
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  2. #2
    Old Man Lifting PhDPepper1111's Avatar
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    Welcome! you certainly are welcome to post here - although this is the PL forum - all are welcome!
    You definitely have a pretty intense/long workout program here, but I'm not one to spend a lot of energy convincing you you are 'doing it wrong'. See how it works for you!
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
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  3. #3
    Registered User Athamanian's Avatar
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    Cycle 1
    Mesocycle 1
    Week 1

    Training maxes: Squat 135kg/297lbs, Bench 105kg/231lbs, Deadlift 200kg/440lbs

    Monday 01/08/2022

    -Squat: 1x5 88kg/193lbs, 1x5 102kg/224lbs, 1x10 115kg/253lbs
    -Squat FSL: 1x16 88kg/193lbs
    -Front squat: 1x17 65kg/143lbs, 1x13 65kg/143lbs
    Last edited by Athamanian; 08-11-2022 at 10:24 AM.
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  4. #4
    Registered User Athamanian's Avatar
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    Athamanian is offline
    Originally Posted by PhDPepper1111 View Post
    Welcome! you certainly are welcome to post here - although this is the PL forum - all are welcome!
    You definitely have a pretty intense/long workout program here, but I'm not one to spend a lot of energy convincing you you are 'doing it wrong'. See how it works for you!
    Thank you sir.
    It is just an experiment. I was always training for pure strength, so now i want to implement more things in my program.
    I don't have the delusion that I can get stronger or bigger while doing so much conditioning. My goal is to preserve as much strength and size as possible, while improving my aerobic/anaerobic endurance and explosiveness.
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  5. #5
    Registered User Athamanian's Avatar
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    Cycle 1
    Mesocycle 1
    Week 2

    Friday, August 12 2022
    -Deadlift: 1x3 140kg/308lbs, 1x3 160kg/352lbs, 1x7 180kg/396lbs
    -Barbell row: 1x17, 1x14 65kg/143lbs
    -Upright row: 2x14 35kg/77lbs
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  6. #6
    Registered User Athamanian's Avatar
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    Athamanian is offline
    Legs today and I decided to experiment with some alternative accessories after the main 5/3/1 session.

    Cycle 1
    Mesocycle 1
    Week 3

    Monday, August 15 2022
    -Squat: 1x5 102kg/225lbs, 1x3 115kg/253lbs, 1x5 130kg/286lbs
    -Squat ssl: 1x6 115kg/253lbs
    -Landmine squat: 2x amrap 60kg/132lbs
    -Goblet squat: 2x amrap 40kg/88lbs

    Maybe I should also have some unilateral movement in my training.
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  7. #7
    Registered User Athamanian's Avatar
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    It is the first time I run the 531 program and I wonder if it would be better to deload every 4th week, like in the original program, or every 7th week like in the 531 forever.
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