Hi there. My road to a fabulous me.
Or rather to a 315 bench, 450 dead and squat.
Let’s say my road to fabulous lifts
6 feet, 200ish pounds, Current maxes: Bench 270, Dead 385, Squat 360, OHP 180
Starting with basic 5/3/1, no 1.2 or .43 stuff, just the basics. And starting waaaaayy too light.
Cycle 1, week 1
Squat 195x5
225x5
255x10
BBB 185x10
Ham curls: 80x5x10
OHP:
95X5
115X5
135X10
BBB:
95x5x10
Chins
5x12 (BW)
Deads:
225x5
250x5
285x14
BBB:
225x5x10
Good Mornings:
135X5X10
Some farmer’s walk with 115lbs dbls, for good mesure.
Bench:
155x5
185x5
205x11
BBB:
135x5x10
Kroc rows:
95x5x10
Trap work
Week 2
Squat:
210x3
245x3
275x10
BBB:
195X5X10
Ham curls
100x5x10 ( 80 lbs felt too easy last time)
OHP:
115x3
125x3
155x3
175x2 (I know I should not fuck with the template, but fuck me, right?)
Dbl shoulder press:
80x5x5
Chins:
BW+35lbsx5x5
Deads:
245x3
275x3
315x5
BBB:
255x5x10
Dips:
BW+90lbsx5x5
BWx3x12
Bench Day:
165x3
190x3
215x8
BBB:
155x10
x10
x10
x7
135x10
Kroc Rows: 100x5x10