Med ball throws
Bench: 155 x 3, 175 x 3, 195 x 9
Pull-ups
Bench: 175 x 5, 175 x 5, 155 x 5, 155 x 5, 155 x 5
DB rows
Face pulls/Arms
Airdyne: 15 min/182 cal
Jumps
Snatch: 65 x 3, 85 x 3, 105 x 3
Squat: 195 x 3, 225 x 3, 245 x 10
Squat: 225 x 5, 225 x 5, 195 x 5, 195 x 5, 195 x 5
Abs
Back extension/Abs/Calves
StairMaster: 10 min/82 cal
Med ball throws
Press: 105 x 5, 125 x 3, 135 x 6
Rear delt
Press: 125 x 5, 125 x 5, 105 x 5, 105 x 5, 105 x 5
Pull-ups
Arms/Traps
Jumps
Clean: 135 x 5, 155 x 3, 175 x 1, 185 x 1
Deadlift: 235 x 5, 265 x 3, 295 x 8
Deadlift: 265 x 5, 265 x 5, 235 x 5, 235 x 5, 235 x 5
Abs
Front Squat: 135 x 3, 155 x 3, 185 x 1, 205 x 1, 225 x 1
Med ball throws
Bench: 165 x 5, 185 x 3, 205 x 6
Face pulls
Bench: 185 x 5, 185 x 5, 165 x 5, 165 x 5, 165 x 5
DB rows
Arms
Concept 2: 10 min/118 cal
Jumps
Snatch: 65 x 5, 85 x 3, 105 x 1
Squat: 205 x 5, 235 x 3, 265 x 8
Squat: 235 x 5, 235 x 5, 205 x 5, 205 x 5, 205 x 5
Abs
Calves
Abs
Airdyne: 10 min/121 cal
Cycle 4: 5/3/1 BBB 5x5/5x1
BW = 200
Press TM = 155
Deadlift TM = 325
Bench TM = 225
Squat TM = 285
Press: 105 x 5, 115 x 5, 135 x 5
Press: 135 x 3, 135 x 3, 135 x 3, 135 x 3, 135 x 3
Deadlift: 215 x 5, 245 x 5, 275 x 5
Deadlift: 295 x 3, 295 x 3, 295 x 3, 295 x 3, 295 x 3
Switching it up with 5x3 at your heaviest set (or more)? Howād you feel after that much heavy work in one workout?
Airdyne: 10 min/140 cal
Med ball throws
Bench: 145 x 5, 165 x 5, 195 x 8
Lat pulldowns
Bench: 205 x 3, 205 x 3, 205 x 3, 205 x 3, 205 x 3
Cable rows
Face pulls/Arms
Airdyne: 10 min/121 cal
[quote]OTHSteve wrote:
Switching it up with 5x3 at your heaviest set (or more)? Howād you feel after that much heavy work in one workout?[/quote]
Doing 5x3 at 90%, then going for 5x1 at TM next week.
I feel pretty good. I have been ramping up the intensity while dialing down the volume. Keeps it a little bit fresh while still emphasizes the main lifts.
Jumps
Squat: 185 x 5, 215 x 5, 245 x 10
Squat: 265 x 3, 265 x 3, 265 x 3, 265 x 3, 265 x 3
Front squat: 135 x 10, 155 x 8, 175 x 10
Abs
Back extensions/Calves/Abs
Airdyne: 5 min/60 cal
StairMaster: 5 min/ 46 cal
Airdyne: 10 min/124 cal
Med ball throws
Press: 105 x 3, 125 x 3, 135 x 5
Pull-ups
Press: 155 x 1, 155 x 1, 155 x 1, 155 x 1, 155 x 1
Pull-ups
Face pulls/Arms
Jumps
Deadlift: 225 x 3, 265 x 3, 295 x 8
Deadlift: 325 x 1, 325 x 1, 325 x 1, 325 x 1, 325 x 1
Calves/Abs
Airdyne: 5 min/77 cal
Med ball throws
Bench: 155 x 3, 185 x 3, 205 x 6
Bench: 225 x 1, 225 x 1, 225 x 1, 225 x 1, 225 x 3
Cable rows/Face pulls
Arms/Grip
Airdyne: 10 min/112 cal
Squat: 205 x 3, 225 x 3, 255 x 5
Squat: 285 x 1, 285 x 1, 285 x 1, 285 x 1, 285 x 1
Abs
Press: 115 x 5, 135 x 3, 145 x 3, 165 x 1, 175 x 1
Pull-ups
Deadlift: 245 x 5, 275 x 3, 315 x 1, 335 x 1, 365 x 1
Abs
Bench: 165 x 5, 195 x 3, 215 x 3, 225 x 1, 245 x 1
Chin-ups
Squat: 215 x 5, 245 x 3, 275 x 1