Going with 355 squat: 320 working max
255 bench: 230 working max
475 DL: 430 working max
Will use same DE percentages as last time because the weights were getting faster and easier
4 weeks with no singles (including deloads)
4 weeks with singles according to the book (including deloads)
week 1: 3, 3, 3 singles; leave 2 reps in tank
week 2: 5, 5, 5 just hit prescribed reps
week 3: 5, 3, 1 singles; leave 2 reps in tank
week 4: 5, 5, 5 typical deload
[quote]Fletch1986 wrote:
I’ll try doing what I thought of before and see if it brings me results:
(schedule if I get the job)
Saturday:
5/3/1 military press
DE bench
back and shoulder isolation accessory
Sunday:
5/3/1 Squat
DE dead
Tuesday:
5/3/1 BP
pressing and back accessories
Thursday:
5/3/1 DL
DE squat
[/quote]
Interesting routine. Are you planning on rotating squat/bench/deadlift variations or staying with the competition lifts? You’ll probably want to work in some heavy ab work too. Any reason why you’re doing the DE bench after MP / DE squat after squats?
^
I was going to stick with the comp lifts. On the weeks I work in singles I was going to work in bands on the DE work. Part of this is to work on form for the basic lifts.
When I did 5/3/1 in the past I got slow as shit even with lots of plyos but I could grind pretty good. Also, I had good pop out of the hole in squats even if the rest of the squat was slow.
In the past, I got to a 300 bench by having mil. press before speed work with a pause for benching. Figured I’d do it again. For the Tuesday pressing, I was going to do triceps dominated variations of bench press some paused, some not. Overloading type movements on the singles 4 weeks.
I’m going to do high bar squats instead of low bar so I don’t kill my shoulder with all the barbell work. I’ve already narrowed my grip on bp for bench, but I might narrow a little more for the 5/3/1 work for shoulder reasons.
For rest weeks, I was thinking of doing the 5/3/1 deload percentages as prescribed and only do db accessory. Half the volume at 50 percent for DE work for like 4-6 sets.
The way I see it, the DE work is supplementing the 5/3/1 work. I think the 5/3/1 work will be meat of the program and the heart of progression so I put it first. I’m not sure if I’m right or not. I do know I would have to use lower percentages for 5/3/1 work if I did DE work first.
1st 4 weeks has focus on conditioning: will do circuits after 5/3/1 and speed work, need to put lots of ab dominant work in there; starting out with 2 circuits
Turkish get-ups
twist push-ups
mountain climbers
renegade rows
hanging leg raises
med-ball slams
goblet squat
burpees
swiss ball leg-curls
ab wheel or Swiss ball roll outs
for strength focused one:
heavy abs like what STB layed out for lower body
more upper back work for upper
week 1 day 1:
Mil. Press
90x5
105x5
120x10 AMRAP 1/2 a rep in the tank
DE bench 115x14x3 time this (forgot to time, but it did go by pretty quick with 15-30sec rest in between per set)
2 circuits:
one arm db snatches 15lbx9/hand
push-ups 10-15
air dyne 30 sec sprint
renegade rows 10lbx8/side
hanging leg raises 10-15 rep
–the circuits just about killed me and throat started to close up; need to get better at them
Do all DE work with all 3 grips inside the rings for more triceps stimulation.
week1 day2
DL 430 w. max
280x5
320x5
365x8 1/2 rep in tank, maybe a whole rep if I let form go to shit; wasn’t totally feeling it but didn’t feel completely awful
DE squats
start with 160 (good weight to do after DL)
160x14x2 was pretty hard, look forward to next week with 17x2
superset: 3 sets 30sec rest
face pull w/ rope
pinwheel cable extensions
tri-set: 3 sets 1min rest
med-ball slams 12lbx25
dyne cycle 30sec as hard as I can
ab wheel bwx15
Not a great workout, but not bad
cycle 1
week1
day3
4-5 shoulder warmers/stretchers
bench w. max 230
150x5
170x5
195x10 1.5 in the tank
2 count pause CGBP
150x8 1.5 in the tank, lower the weight to 60ish percent of AMRAP set
cable rows w/ 2count pause neutral narrow grip
5x10 70, 70, 60, 50, 40, 40
circuit: 2 rounds, figured I give myself some opportunity to recover for squats tomorrow
star jumps 10 these were fun, will keep them up just for that
dyne cycle 30sec, I feel I can up these up 40
r. rows 10lbx10/side
4-5 shoulder warmers/stretchers
cycle 1
week 1
day 4
squat 320 w. max
210x5
240x5
270x9 might have had a really ugly one in the tank; will take a little time getting used to high bar, the quad recruitment and forcing my head back and up and not just back into the bar
DE dl
235x14x1 killer back pump
circuit: 3
facepull 15
pinwheel rope ext 15
rope curls 15
cycle 1
week 2
wo 1
mil press 140 w. max
100x3
110x3
125x8 got half a rep after but should of quit at 8
DE BP
115x17x3 15-20sec rest between sets, but sweating breathing fairly hard afterwards
circuits: 3
star jumps 10
renegade rows 10/side, 10, 8
jumping jacks 25, 15, 15
hanging leg raises 15
these were very hard but I didn’t feel dead afterwards
cycle 1
week 2
wo 2
DL 430 w. max
300x3
345x3
385x7
DE squat
160x17x2 wide stance; will keep doing them wide stance, went by faster and easier than I expected
upper body circuit: 3
rope face pulls with flare 70lbx20
rope tricep ext. 70lbx20
rope reverse grip curl 30lbx15
no moneys
minibandx3x15
change MP working max to 130 and go for more reps. will save shoulder.
cycle 1
week 2
wo 3
squat w. max 320
225x3
255x3
285x8 had an ugly rep left in the tank, on 8 the top of my upper back was caving
bp w. max 230
160x3
185x3
205x10 on last rep, was starting to push weight back over my head, very little shoulder iffiness after set which was easily stretched out
DE DL
235x17x1 kept a good pace, every rep was very fast, didn’t fatigue and form just got better and better
cable rows 2 count pause
90x4x10 last set i stopped pausing and got 6 more
cycle 1
week 3
wo 1
mil press w. max 140
95x5
115x3
135x6 didn’t calculate before hand, should’ve used 130, but meh
DE bench
115x20x3 went really smooth and fast
upper body triset: 3
rope face pull 80x20 80x20 70x20
pinwheel rope ext. 80x15 80x20 70x20
reverse rope curl 30x15 30x20 30x20
cycle 1
week 3
wo 2
Dl w. max 430
320x5
365x3
405x6
DE squat
160x20x2
ab circuit: 2
decline abs 10
6 inches 8
60lb side raises 10
cycle 1
week 3
wo 3
bp w. max
170x5
195x3
220x9 I think, hard to tell, I didn’t like the spot at all, his hand was around the bar the whole time; he said he helped a tiny bit on the last 2-3… not sure what that means but he thought there were 11 that count and a 12 where lockout got a ton of help… so confusing
—be more specific about what kind of spot I want!!!
cable row narrow neutral grip paused 2 count
100x3x10
trisets: 3
rope pull overs
pinwheel tri. ext.
bb curls
cycle 1
week 3
wo 4
squat w. max 320
240x5
270x3
305x6 last one took a while, legs need to get stronger so lower box and narrower stance on squat DE
DE deads
225x20x1
ab circuit 2
hanging leg raises 15
spread leg sit ups 10
intercostal thingermajig 10/side
430 140
dl 430
170
215
250
mp
55
70
85
x-band walks
easy arm superset
320 230
squat
135x5
160x5
190x5
bp
95x5
115x5
135x5
x-band walks
arm superset
New cycle
MP 145
DL 440
BP 235
Sq 330