nSuns 531 LP — Squat (T1) + Sumo Deadlift (T2)
nSuns squat day. T1 back squat = the 9-set 5/3/1 LP wave (heavy AMRAP on set 3 drives weekly TM), then T2 sumo deadlift 8 sets of volume. Plus hanging leg raises. ~20 working sets, ~75 min.
Estimated session
- Movements 3
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Barbell Squat T1 — 9-set nSuns wave off squat TM. Set 3 is the 1+ AMRAP (the weekly LP trigger); set 9 is a lighter AMRAP. 2 warm-up sets first 7 × AMRAP–AMRAP · rest 2:30–3:30 | 7 | AMRAP–AMRAP | 2:30–3:30 |
| 02 | Sumo Deadlift T2 — 8 volume sets off a sumo TM (~10% under conventional). Dead stop each rep. Final set AMRAP. 1 warm-up set first 7 × 5–AMRAP · rest 2:30 | 7 | 5–AMRAP | 2:30 |
| 03 | Hanging Leg Raise Trunk flexion / anti-extension for bracing under the squat load. 3 × 12, last AMRAP · rest 1 min | 3 | 12–AMRAP | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
All T1 loads off the squat training max (~85-90% 1RM), not the 1RM. The 9-set wave peaks at the set-3 1+ AMRAP (~85% TM, RPE 9-9.5; rack on form break or knee cave), then six backoff sets. Set-3 AMRAP count is the weekly LP trigger: 0-1 reps hold TM, 2-3 add 5 kg, 4+ add 5-7.5 kg. T2 sumo runs 8 volume sets off a sumo TM (~10% below conventional) — reset each rep, no touch-and-go. If low back flags, cut T2 to 6 sets. Belt optional on backoff sets.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the nSuns 531 LP — Squat (T1) + Sumo Deadlift (T2) template?
All T1 loads off the squat training max (~85-90% 1RM), not the 1RM. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is nSuns 531 LP — Squat (T1) + Sumo Deadlift (T2), and how long does it take?
nSuns 531 LP — Squat (T1) + Sumo Deadlift (T2) runs 3 movements and about 17 working sets, roughly 74 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
03What makes the T2 version different?
nSuns 531 LP — Squat (T1) + Sumo Deadlift (T2) is the t2 cut of this family — same method, but the movement order, set scheme, and emphasis are tuned for it. The session table shows exactly what changes; the coach sets the loads and drives the progression either way.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
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Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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