5x5 bench issues

[watevrpal]

I was doing research on the 531 before your post and I am going to try it for 2 months but I don't totally understand the routine any insights would be appreciated. Thanks

 

[themondtster]

I was doing research on the 531 before your post and I am going to try it for 2 months but I don't totally understand the routine any insights would be appreciated. Thanks

You take take max minus about 5% or 10 pounds or so. Then week one you do 3 sets of 5, one @ 65%, one @ 75%, one @ 80%. Week 2 is 3 sets of 3, one @ 70%,80%,90%. Week 3 is a set of 5 at 75%, a set of 3 @ 85%, a set of 1 at 95%. Then week 4 deload. Then repeat with increased weight. Now each workout your last set should be to failure, so week 1 if you can get more than 5 hit everyone you can.

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[themondtster]

I think its day1 bench, day2 Deadlift,day3off, day4 over head press, day5 squat, days 6 and 7 off. Each day you do accessories that accompany the main lift. Pretty much whatever you want or feel you need to work on.