Standing shoulder press- 160x3x3x3x3x2x2x2x2x1x1x1x= 24 reps
Deadlifts-390x3x3x3x3=12 reps
Bench-255x3x3x3x3x3x3x3x3= 24 reps
The weights used are 85% of my max. I do not max out i ramp up to a set of three then us a 1 rep estimator.
Just did 5-3-1 for 2 months now im going to try to up my reps with cluster sets. I am strongest i have been in at least 10 years. 5-3-1 was amazing after a month or two of this high rep work i will go back to it.
Started today with assisted chin/ pull ups. 8x3
Then assisted dips 8-3
Three different bicep exercises 4x10-20
Three different tricep exercises 4x10-20
Two different shoulder exercises 3x10
shoulder press 160x4x4x3x3x3x3x3x2x2-27reps
Bench Press 250x 4x4x4x4x4x4x3-27reps
cable curls3x15
tricep push down3 x15
straight arm push down 4 x12
Deadlifts 390 5x3
Deads from deficit 225 4x8
bent over barbell row 135 4x8
pull ups 3x10
single leg- leg curls 60x10 80x10
I started CTās Complete Power look program today