531

Worked awesome for my deadlift. Sorta ok for squat.

Bench didn't go up at all and OHP actually decreased.

I think it's a good idea, but same progression don't work for all muscle groups.

>Bench didn't go up at all and OHP actually decreased.
You need more volume in accessories for upper body.

Yeah I kept the progression but added an extra upper body day.

My program resembles PHAT more than the original 531.

But it's fine, I'm happy for now.

>SS Trains all movements three times a week

By movement I meant powerlifting movement. If you want a big total you have to bench 3 times a week, or at least 2.

5/3/1 has monthly max on paper progression but you increase the weight on the bar by more than TM does every week. The only difference is that you drop the load and increase reps every 3 week cycle.

Also, SS trains important muscles like chest, lats, biceps, lateral/posterior delts etc less than twice a week and trains lower body 3 times a week which is just a bad idea in general unless your goal is to build some mass for a sport that has nothing to do with lifting.

The 3 day TM is even worse since you literally do warmup weight bench sets as the only bench practice for half the weeks.

The 4 day version of TM is almost the same as 5/3/1 from the new book with 5x5 opposite lift as the assistance movements, except that you progress a tad differently, but at the end of the day you're still training one set to near failure and then doing some volume work. Whether you do 8 reps one week, 5 the next and 3 the next on 5/3/1 or just do 5 reps every time on TM really doesn't matter. If you get 10 reps on your 85% day you can always bump up your max if you want to. Wendler isn't your mother, he's not gonna scold you for not listening.

If your lifts are going down you should be doing less work, not more. Take a week off and you'll probably be stronger than before. You're just tired.

Jesus man my family's here with me and you here making me hide a raging boner

Did it for about a year, deadlift, bench and OHP shot up like a motherfucker but my squat went up like 50 poons and then I stalled hard

Just curious but what were your PR's in bench, squat, DL, and OHP?

Squat: 5/3/1
Hack Squat: 3 sets of 8-14 reps
Leg Extensions: 3 sets of 8-14 reps
Leg Curls: 3 sets of 8-14 reps
Ab wheel: 3 sets of 8-14 reps

Bench Press 5/3/1
DB Incline Press: 3 sets of 8-14 reps
DB Fly's: 3 sets of 8-14 reps
Triceps Pushdowns: 3 sets of 8-14reps
Calves: 3 sets of 8-14 reps

Deadlift: 5/3/1
Bent Over Barbell Rows: 3 sets of 8-14
Barbell Shrugs: 3 sets of 8-14 reps
Chin Ups: 3 sets of 8-14reps
Lying Leg Raises: 3 sets of 8-14 reps

Military Press: 5/3/1
DB Arnold Press: 3 sets of 8-14 reps
Face pulls with stop: 3 sets of 8-14 reps
Scott Curls: 3 sets of 8-14 reps
Calves: 3 sets of 8-14 reps

What do you guys think about my accessory work? Planning to try my PRs this week and starting next monday.