Height: 5’ 11"
Weight: 175 Bf 14%
Diet: Carb Back Loading
Goals: Strength and Size
Short Term Goal: Squat 225 DL 340 ( Twice BW) Bench 185 - By June 21
4th round of 5/3/1. Really trying to stick with it.
Day A:
1a. Deads 5/3/1 (175 1rm)
1b. Obliques: 4x10
2a. Front Squats: 4x10
2b. Kettlebell Swings: 4x20
3a. Kettlebell Snatch 4x10
3b. BB Shrugs: 4x15
Day B:
1a. Pull-ups: 5,5,5,5
1b. Military: 5/3/1 (135 I RM)
1c. Abs: 10,10,10,10
2a. DB Rows: 4x10
2b. Incline Bench BB: 4x10
3a. Lat Raise/Front Raise l 4x12
3b Face Pull 4x12
Day C:
1a. Squats: 5/3/1 (180 1RM)
1b. Leg Raise
2a. RDL (DB) 4x10
2b. Decline Crunch: 4x10 (weighted)
3a. Lunge 4x10 (Each Leg)
3b. Leg Curl 4x10
Day D:
1a. T- Bar Rows: 4x10
1b. Bench: 5/3/1 (170 IRM)
2a. Bodyweight Chins: 4xf
2b. Incline DB presses: 4x10
3a. Wide Grip Lat Pull Down
3b. Dips: 4 x F
What do you think?