Maxes are around 315 bench, 515 deadlift, 465 squat parallel, 430atg. For those that don't know 5-3-1 is Jim Wendlers percentage based template... so week 1 5x3, week 2 then 3x3, then week 3 5-3-1.
Chest
Flat Bench 5-3-1
Flat Bench 3x10 down-sets
Incline DB Bench 3x8-12
Incline DB Flys 3x8-12
Tuesday, Squat day -
Squat 5-3-1
Good Morning 3x8-12
Glute Ham 3x10
Rack Pull 10x3
Thursday, Overhead Press day -
OHP 5-3-1
OHP 3x10 down-sets
Face Pull 3x8-12
Side Laterals 3x8-12
Upright Row 3x8-12
Friday, Deadlift day -
Deadlift 5-3-1
Chest support row 3x8-12
Kroc Row 3x8-20
Lats 3x8-12
Saturday arms/calves/abs... just supersetting bi's and tri's with some dropsets.
Reply With Quote