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Old 11-06-2009, 06:56 AM   #1
Garrett Smith
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Default My idea to try next 531 cycle on the deload weeks

I recently did a cycle of 531 for bench, deads, back squats, and curls (yes, really).

I made promising gains in all of them, which I dang well should considering my noobish strength level on BB lifts.

That being said, I ended that cycle with what I consider significant imbalances in my right hip (it actually seems weaker all around, and I was getting discomfort in my hip flexors and TFL) and my right shoulder wasn't too happy either.

My idea for the next go-round of 531 is, on the deload weeks, to skip the BB and do unilateral variations of the exercises that I'm training...both to keep with the "deload" idea and to help minimize imbalances side-to-side.

For those who have trouble picturing this, here are my initial thoughts:
Deadlift -> Single-leg DL with DB(s)
Back Squat -> Step-ups
Front Squat -> Pistols
Press -> KB or DB presses, one side at a time
Bench -> KB or DB bench, one side at a time

Just my thoughts, FWIW...I think this will lead to less "rehab" being needed in the flexibility/mobility training after a cycle or two of PL training (which Tate even recommended), and also won't take away from the "deload" too much.
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Old 11-06-2009, 07:34 AM   #2
Aaron Austin
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Garrett, that is a good idea. My deload week starts Monday, so I might pinch some of your ideas.

Aaron
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Old 11-06-2009, 08:23 AM   #3
Garrett Smith
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Please do, it's the only reason I posted it...
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Old 11-06-2009, 08:28 AM   #4
Jon Sikes
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Quote:
Originally Posted by Garrett Smith View Post
That being said, I ended that cycle with what I consider significant imbalances in my right hip (it actually seems weaker all around, and I was getting discomfort in my hip flexors and TFL) and my right shoulder wasn't too happy either.

My idea for the next go-round of 531 is, on the deload weeks, to skip the BB and do unilateral variations of the exercises that I'm training...both to keep with the "deload" idea and to help minimize imbalances side-to-side.

For those who have trouble picturing this, here are my initial thoughts:
Deadlift -> Single-leg DL with DB(s)
Back Squat -> Step-ups
Front Squat -> Pistols
Press -> KB or DB presses, one side at a time
Bench -> KB or DB bench, one side at a time

Just my thoughts, FWIW...I think this will lead to less "rehab" being needed in the flexibility/mobility training after a cycle or two of PL training (which Tate even recommended), and also won't take away from the "deload" too much.

Will one week in four of unilateral work be enough to make a difference on imbalances?

I wonder, if you're pushing the unilateral stuff on your deload weeks hard enough to make a difference on your imbalances, will it be much of a deload?

Might be better to incorporate the unilateral stuff as assistance after the main movements throughout your cycle. For example, 5/3/1 Press -- then some high rep one arm DB presses or alternating or whatever. Kinda like WS4SB.
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Old 11-06-2009, 08:35 AM   #5
Gant Grimes
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Should work fine. I frequently use unilateral exercises for assistance work during the main cycle.

http://www.youtube.com/watch?v=RZlodHgCipk
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Old 11-06-2009, 09:15 AM   #6
Arien Malec
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Originally Posted by Jon Sikes View Post
Might be better to incorporate the unilateral stuff as assistance after the main movements throughout your cycle. For example, 5/3/1 Press -- then some high rep one arm DB presses or alternating or whatever. Kinda like WS4SB.
That was my thought as well, and more in line with the 5/3/1 approach.
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Old 11-06-2009, 10:02 AM   #7
Allen Yeh
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Originally Posted by Gant Grimes View Post
Should work fine. I frequently use unilateral exercises for assistance work during the main cycle.

http://www.youtube.com/watch?v=RZlodHgCipk
This is what I did as well. I try to do a unilateral opposite on the day that was just done usually.

For example:

Deadlift day - single leg squats or lunges or BSSs...etc
squat day - single leg RDL
military press - dumbbell chest stuff
bench press - kroc rows, dumbbell overhead stuff
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Old 11-06-2009, 01:03 PM   #8
Garrett Smith
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Quote:
Originally Posted by Jon Sikes View Post
Will one week in four of unilateral work be enough to make a difference on imbalances?
Dunno. Gonna try it out.
Quote:
I wonder, if you're pushing the unilateral stuff on your deload weeks hard enough to make a difference on your imbalances, will it be much of a deload?
These would not be pushed hard. Unilateral exercises typically are less "stress" on the system by nature, due to less muscle being used and less stability, so I am factoring that in. Less practice on them would also limit the intensity somewhat. Possibly one of the biggest benefits of them (IMO) would be gauging whether or not problems are developing that need more attention sooner rather than later.
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Might be better to incorporate the unilateral stuff as assistance after the main movements throughout your cycle. For example, 5/3/1 Press -- then some high rep one arm DB presses or alternating or whatever. Kinda like WS4SB.
From what I've experienced with my particular programming, adding much to my program would not serve me well. I was pushing my recovery capabilities before, my (planning stage) program after my "time off" phase I'm currently in will likely be slightly more volume. Others sound like they are doing well with that approach though...
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Old 11-07-2009, 10:52 AM   #9
Mark Fenner
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Originally Posted by Garrett Smith View Post
From what I've experienced with my particular programming, adding much to my program would not serve me well. I was pushing my recovery capabilities before, my (planning stage) program after my "time off" phase I'm currently in will likely be slightly more volume. Others sound like they are doing well with that approach though...
Garrett,

I'd add a vote for using unilateral movements (single leg) after your main exercise (squat or dead). But, I'd recommend doing them instead of the other lower body secondary stuff. For example, instead of doing Boring but Big, do Single Leg Supplementals: 1-leg squat, 1-leg DB RDL, 1-leg split squat, etc. Incidentally, don't forget suitcase deadlifts. You could do "normal" upper body stuff (5 of 10 of dips/chins/etc.) and an "appropriate" volume of single leg stuff.

In the deload week, you could drop the bigs and only do the single leg sups.

Best,
Mark
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Old 11-08-2009, 04:54 PM   #10
jake oleander
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Hey Garret, I have a serious muscle imbalance on my right leg from a broken knee 5 years ago. Do you think I would be well advised to stop doing bilateral work and try to add enough strength on my right leg to even things out?
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