5 X 5 program for powerlifting

Both are great programs and you can’t really go wrong, but 531 is better than 5x5 for someone with your type of numbers. You could back off you 531’s by 20% for a reset after your deload and reduce your cycle weight increases to 5/2.5 for squat/dl and bench/OHP, respectively. That would really smooth out your progressions for longer. Could also keep the progression at 10 for squat to let that number play catch-up.

I say all that because of an ideology I somewhat hate, but it’s applicable here. 5x5 programs are more tailored to “beginners” to get some practice and comfort with the primary lifts. Your numbers indicate someone who has probably figured out the basics and needs to focus on consistent incremental strength increases which is exactly what 531 is designed for. You would probably get more out of switching to a 531 variant like BBB or one of Alsruhe’s formats rather than 5x5.

Obviously it’s your call at the end of the day, but that’s my $.02.

Yea if you been running a leader template from 531, switch to an anchor template.

Or find a template from 531 forever and do that but stick to 531 over 5x5

Curious, have you firmly identified your goals?

At 45, can’t simply be “keep getting stronger and kick arse.”

I’m stating to look ahead and wondering when do I start maintaining vs building. 5yrs ago I could lift myself into debilitating soreness, but now when one of my teenagers asks to go for a training run, I like being able to jump in and keep up.

so not to make a brand new thread, is there a good phone app that helps with 531?

Tried ultimate 351 this AM and looks good. Thanks!

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Brazos

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Been running 5th Set by Swede Burns. I'm liking it. Not overloading work. It's a smart method that will not burn you out and keep you healthy. Been going about 5 months on it, have a few more weeks, then you do a meet, or in my case I will just do a mock meet to see where I am.

Don't do things twice a week until you really need it.