I mentioned a few days ago I’m going to do something a little differently this round of 5-3-1. I’m shortening my warm-up and doing Military Press and Deadlifts on Mondays; Bench Press and Squats on Fridays; and significantly increasing the assistance work.
- Warm Up
- 5x Clean & Press @ 95#
- 10x Chin Ups @ BW
- 5x Clean & Press @ 115#
- 8x Chin Ups @ BW
- 5x Clean & Press @ 135#
- 6x Chin Ups @ BW
- Work Sets
- 5x Military Press @ 100#
- 5x Deadlift @ 255#
- 5x Military Press @ 115#
- 5x Deadlift @ 295#
- 10x Military Press @ 130#
- 17x Deadlift @ 330#
- 3x Assistance Circuit
- 10x Military Press @ 95#
- 10x Chin Ups @ BW
- 10x Deadlift @ 245#
- 10x Dips @ BW+30#
- 6x Toes-to-Fingers
That’s a Theoretical 1RM of 173# for Military Press and 517# for Deadlift.
As promised, here are the numbers for the first two cycles, in .ods, .xls, and .csv formats. Enjoy.
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