531 without AMRAP? Use joker sets or Multi FSL sets

[Jm88888]

Hi. Been doing 531 for awhile. One thing I'm noticing is that the AMRAP puts me in a position where I need to know when to stop. I feel like the AMRAP negatively impacts me in 2 ways:
1. Beating up my body. Heavy type loads going for extended reps.
2. Torching me for the rest of training session.

My idea was going to be to only do prescribed reps and then do 3 first set last set on 5s and 3s weeks and then on 1s week use joker sets to push the 1 rep PRs... Along with my assistance plan whatever that maybe for that certain cycle.

What are the thoughts on something like this?

 

[RegisterJr]

Not all 531 has amraps. Do you have the book or did someone just give you a sample template?

 

[Jm88888]

I have book. What page is it on?

 

[Jm88888]

Original book. Not Beyond...

 

[Jm88888]

Thinking when I come off deload im gonna do:
5s- 5x5 @ 85%
3a- 5x3 @ 90%
1s- 1x1 @ 95% with 4 optional joker sets increasing 5% each set

So I wil still get some auto regulation out of the cycle. How's that look?

 

[Cgkone]

5/3/1 is bomb!
I've been wanting to start incorporating an RPE version

 

[Jm88888]

Rpe?

 

[Cgkone]

Reps perceived exertion.
So you Gage your own ability to stop at a desire fatigue level.
Google can explain way better than me.
But for instance today I did squats up to 405lbs.
405 was my 5th set and I wanted to achieve an RPE of 9
9 meaning I could do 1 more rep and only 1 more rep if I gave it all I could.
I hit 405 for 6.....and put it down instead of a 7th that would have been very sloppy if successful.
I also did chest the same thing 5 sets of 8 reps.
But my last set was RPE 10.
Wish means I can not do 1 more rep, basically to failure.
I ended my 5th set at 280lb for 10 reps
I'm just barely begi ing my journey with RPE.
It's a more personal way to lift.
It is all about you.
To men working out with a RPE of 7 would have entirely different numbers.
For instance 280 is my 75%....But some days I'm beat up and 280 is more like 90%
So RPE helps augment augment the program.

 

[Cgkone]

You tube Alan thrall RPE
He just put out a video talking about it

 

[Jm88888]

Sounds interesting. I'll check that out. Thanks.