3 Day Programs

Assuming that’s PPSA?

quote:

---

training max of 85 531 style

---

Just do the 531 three day a week program.

just setup 531 like this

day 1-
main-bench
supp- press FSL
accessories

day 2-
main-deadlift
supp- squats FSL
acessories

day 3-
main-press
supp- bench fsl
accessories

or run krypteia and suck up the running, its meant for that

ppsa has a couple ppl programs too

I think I’ll run the redux and replace the squats with swings then only do 3-5 reps on the circuit work for the squat and drop the running to 2 5ks a week.

I run 5/3/1 on a M, W, F, M split.

wendler has talked about running the 4 day templates on 10 day cycle bunch of times

the templates I run depend on my goals at the time. decide that, then decide what to do

so your goal is to continue fat loss while running a lot

well Jim recommends a couple different templates, but one thing he is pretty clear on is he recommends a 80% training max when running like you are. Jim specifically has said...running is leg exercise and you can not serve two masters at once

the main template he recommends for your situation is 5's Pro with FSL using 80% TM with 5's Pro with 3-5x5 FSL being the most sustainable

in the beyond book he recommends going to 2 day a week lifting using Upper, lower split

week 1-
day 1- squats(531), deads 3x3 @ 65-80%, assitance
day 2- bench(531), Press 3x3 @ 65-80%, assitance

week 2 you flip the main and supplemental exercises


the otehr he recommends full body 1000% awesome template using 5s Pro for main lifts and then 5x5 FSL




could also do off season for conditioning from the power lifting book

or

hear me out now, you cut out all that gay arse running, start pushing the prowler sled instead

Check out muscle monsters on YouTube. I’ve been doing a 2 day a week (Monday and Thursday) 2 sets per workout with a warm up set if needed, for the last couple months and it’s definitely done me some good as opposed to 4-5 days a week. Recovery isn’t stressed enough.