Background
Hey all, I've been running 531 for about 4 years now. I'm a busy Dad (41) with limited time who's been trying to squeeze the most out of the program.
I tried SSL and FSL for the first 2 and halfish years, and made nice progress, but really started to notice a plateau in the last year.
I've got like, 3x 1 hour windows a week I can spend on fitness a week. That's it. We're not getting extra. We've got 180 minutes to exploit, and that's it.
So conditioning is out, extra days are out. Single Leg/Arm shit is out too (takes too long). Full body workout is also a goal, to simply get the most out of my limited time.
So I had those lemons and make lemonade, so I ultimately decided to take a cue from the "Train like a bodybuilder" tip, and decided to aim for more stimulus.
I swapped 1 and 3, added an AMPRAP, and do all my accessory (Push / Pull / Leg) work to failure, as opposed to trying to hit a rep range.
These small tweaks have led to me smashing through my plateau, and I'm probably going to keep down this path to see how much I can squeeze out of it.
Program
*Disclaimer: I use the 5/3/1 Calculator by Alfredo software to program my lifts, and I use the Strong App for 1RM Calculation and workout tracking. *
Classic 5/3/1 rep format. But we're doing 5/1/3, and doing two AMRAP sets.
Barbell Work
- 1x AMRAP Pullups
- Barbell Warmups
- 5 set, Rest 4 minutes. (We want to fucking smash the 1 set amrap)
- 1 set, AMRAP, followed ASAP by another AMRAP pullup set. Rest 3 minutes.
- 3 set, AMRAP. Generally, I tend to do double the reps of the 1 set, and maybe 1-3 more depending on the day. Rest 2:30.
- FSL 3x8 reps. (Or less, if you fail out. 5 is kind of the floor, but if you smashed out a PR on the AMRAPs burning out on these is fine). Rest 2:30 between sets.
- 1x AMRAP Pullup.
Why the pullups? I just kind of needed extra backwork, and couldn't squeeze it in anywhere else. Spacing out 3 AMRAP sets of them through my barbell work ended up being the trick. You could probably skip them if you want, I'm just including it for clarity of WHAT I DID.
Summary:
5/1/3, FSL 3x8, AMRAP the 1 and 3 sets.
I really believe the second AMRAP is doing a lot of growth work for our bodies here. Because it also makes those FSL sets that much more challenging with the fatigue, and adding to the stimulus.
Accessory Work:
Push / Pull / Legs. I pretty much exclusively use machines for these.
3 sets, to failure, with 75 second rest times.
This is pump time, weak point time, vanity time, whatever. I try to to aim for reps in the 10-20 range, it's what feels the most sustainable with the shorter rest times. Trying to vaguely hit that 50 rep Wendler idea, but focusing more mind/body connection and stimulating the target muscle group. I tend to treat 50 total reps completed as time to move the weight up, and generally be hitting 35-45 total reps on my accessories most of the time.
Core Work if you got time. Also 3 sets to failure, 60 second rest time. It's always the last thing on my workout, and my most frequently skipped. My 60 minute workout window is pretty harsh. I like lying leg raises on a bench for abs, and I do back extensions with a plate for my lower back. (Abs on leg days, Lower Back on upper body days).