Shifting away from StrongLifts to 5/3/1. While staying in keto. Good idea?

Wendler has posted a number of revised versions of the beginner 531 program on the 531 forum at t-nation (full body, 3 days a week). I just switched this week from SL to this version of the program, and think something along these lines would be better than BBB as others have said. I've only done this for one week. I switched from SL because my legs couldn't recover anymore from squats 3x a week plus squats and deadlifts on the same day, while also doing other stuff I like to do in the summer (running, cycling, walking without a gimp).

Day 1:

Squat: 5 Pros / FSL 5x5 --> super set with push-ups or dips

Bench: 5 Pros / FSL 5x5 --> super set with chin-ups / pull-ups

Super set some kind of row with some kind of curl for 3 sets of 8-12 reps.

Ab work (leg raises seem to be the favorite)

Day 2:

Deadlift: 5 Pros / FSL 5x5 --> super set with push-ups or dips

OHP: 5 Pros / FSL 5x5 --> super set with chin-ups / pull-ups

Super set some kind of row with some kind of curl for 3 sets of 8-12 reps.

Ab work

Day 3 = repeat day 1

Notes:

5 PROS = 5 rep progression as follows (% of TM): Week 1: 65%, 75%, 85% Week 2: 70%, 80%, 90% Week 3: 75%, 85%, 95%

Then you add 5lb to your upper body TMs and 10 to lower body TMs. After two cycles you do an easy deload week and repeat.

FSL = First set last (e.g., week 1 5x5 at 65% of TM after your final set from the 5's progession). I am using SSL (second set last) for everything but deadlift because FSL is too light for my current numbers to be good practice. However, having never done multiple sets of deadlift, I am sticking with FSL.

I also add in face pulls and lateral raises for my personal goal of posture gains...

There was also a recommendation to try to keep the rest times lower (I'm doing 1 minute to start) to build-up conditioning and work capacity. I just finished my first week, and although the weights were lighter than my last 5x5 the super sets and lower rest times kept it challenging.

Jim technically does not recommended as many reps as possible with 5's Pro or FSL when done for multiple sets, but I added in AMRAP for my last set of 5's pro and FSL because I don't like to listen to people smarter than me...

/r/Fitness Thread