Sup guys, just want some cutting program help. Here’s the current routine - it’s the 531 Who was CNS version
I assume most the fellas whom I’d want feedback from are aware of the 531 who was cns version, but I’ll give y’all a quicker refresher just in case.
This is just a snapshot of 1 cycle - on the max out day.
Basically it’s how it sounds. 5 reps on the 2 working sets and then a max out set. Do this for the first 2 exercises (except for legs - I changed it for B.B. hip thrusts).
Next time round I do 3 reps for working sets and a max out on the last again.
Third time round I do 5 reps, 3 reps then a max out set.
Basically for the 5 rep week it’s 65%/75%/85% of Training max (for each working set).
For the 3 rep week it’s 70/80/90%.
And for the 5/3/1 week it’s 75/85/95%.
Had huge gains on this program over the last year. Especially with deadlifts.
Note: in brackets after sets are some rep prs I’ve hit so I know when I’m progressing etc.
Index of some of the exercises -
Side machine press - chest pressing across my chest to innervate the middle fibres.
Ckc = closes kinetic chain B.B. skull crusher type things.
R.s - decline rolling skull crusher w db
-
Dead’s isometronics - isometric contraction against an immovable object for ~10 secs
Pcs = preacher curls
-
Pb = pause bench
Orbit raises = gg kettlebell exercise for shoulders
Bench side machine press 12x12 25-30xPushups Face PullsX3 15x20WG 10x50 5x75 3x90 3x100 (7x95(8x90(9x85)))
Cgbp 12x20 5x70 3x80 4x90 (8x85)
Incline bb 10x20rolling 10x50 10x60 10x70 (5x80(7x72))
Cable flyes @ shoulder height 15x3x2 15x5 legs together (15x5.5x2 15-20x4)
Tricep pushdowns 15x12(13x13) - ckcX8-10 - R.S 12x6-8
Chest Dips 8-10xBWx3 (10xbw 5-8x10kgx2)
Bench grips x3 ss farmerswalk37kgx2 Ss Plank
Deads isometronics 12x20rdl 12x9LP 8x60DeficitSnatch 3x100 3x127 3x145 5x160 (5x160(7x150(10x133(8x145))))
Bents 12x20 12x40 5x75 3x90 4x100 (10x87(6x95(8x90(8x85FB(12x82)))))
Pull ups 6-7xBWx3 (10/9/7x10x3machine)
WG Cable Rows 12x15(15x14) - 1ArmTbarRow15x10 - Dante rows 10-12x8
Curls 12x12dbsupinating 10x35(12x30)ezbar. 7-8x20PCs
Hack squat 15-20x9 5-12x12 15x9
Curls 10-12x50(7x55) 10x17hc 15x8db incline
- Leg ext 20x7 15x9 20x7 /
- back ext 15x10kgx2 20-25x20 kb swings / garhammer raises 15+x2 12x5kgDecline Crunch
Ohp 12x20x2 WG f&b 8-10x30 5x50 3x55 3x62 (5x57(6x55(3.5x60(4x57(1x65))))
Pb 12x20 10x40 3x65 3x80 6x87 (7x85 could’ve got x8 if didn’t fail ohp (10x80))
Standing db ohp 9-10x15-1arm(15x15) 10-12x17 8x20 10-12x6Orbit R
Side raises - arms above eyes 15x8 10x15 10-15x7overheadFlye
Lat pulldown 15-18x9(20x8(BN)) - Lat pulldown 10-12x9 - pulldown pullover 7x8(12x8)
Face pulls Ybandedx15 RedBandx15 12x2ButterflyLaterals
Shrugs 5x20>10x40ohbb 20x30db
6-7x100(10x85)
- dips 1-2x10 ((13x10)8x20)
- ET - lat flyes
Squats. 12x20 10x25gs split squats HT 9kglunges squat adductor 8x60Pau 5x105 3x120 2x135 v deep (4x125(1x150FAIL(1x142(2x135(3x130 ez)))))
Bht 10xBW 10x60 10x100 10x140 10x160x2
Rdl w/plate - slow - 12x20 8-10x60
6-10x100x2 9-12x17rotating db
Front squats 10x20 8x40 5x60 5x80 leg ext. 20x9 duck lunges
Calf raises 12x40x2 Smith Step - ET calf style SS Tibialis curls 30x2 - barefoot
Leg curls 16-20x10
Paloff press banded - RedxName SS rope pulldown 15x18
Pretty much doing this workout everyday with 1-2 days off a week.
That was fun while I was in a surplus, even then I’d get rekt from the volume sometimes.
What stuff would you choose to cut?
Would you only work in a certain rep range? Not going higher than 7 reps when deep into the cut ?
Longer rest periods?
Cut out any exercises ?
Add in any exercises?
Lmk!
E/ will post in comments what the creator the program advised for cutting protocol.
Just wanna bounce it off some of the blokes in the know here too!