Wassup yall, My buddy turned me on to Dan Jons one lift a day program, and im gonna test it out for at least 3 months to see how my body responds. I started thursday just to see how it felt, and after 7 sets of incline bench i was prety sore. i am a powerlifter in the raw 198lb class trying to get down to the 181lbs class as I am down to 184 lbs. My best lifts are a 625 squat, 290 bench and 630 deadlift. My main goal is to get stronger and get a little more mass in my arms. Any construstive criticism is welcome!
Thursday-Incline Bench
185x5 (4 sets)
205x5 (3sets)
Friday-Push Press
135x5 (2 sets)
155x5 (5 sets)
Saturday-Deadlift
315x5
365x5
405x5 (2 sets)
455x5 (3 sets)
Im going to do a full week of 7 sets of 5 before i go to 6 sets of 3. Deadlifts and pushpresses were tough tho i felt great afterwards…need to go heavier on the bench