Monday morning I got up refreshed. I’ve had a week of deload and was ready to get back to work.
- 3x Warm Up @ 65#, 95#, 115#
- 8x Bent Over Row +
- 8x Hang Power Clean +
- 8x Front Squat +
- 8x Push Press/Push Jerk +
- 8x Back Squat
- Military Press
- 5x Press @ 75#
- 5x Press @ 95#
- 5x Press @ 110#
- 10x Press @ 125#
- Assistance Work (round 1)
- 12x Weighted Dips @ BW+35#
- 10x Squat @ 135#
- 15x Face Pulls @ #10
- 10x Squat @ 185#
- 10x Power Curl @ 95#
- Assistance Work (round 2)
- 15x Weighted Dips @ BW+35#
- 10x Squat @ 225#
- 15x Face Pulls @ #10
- 5x Squat @ 275#
- 10x Power Curl @ 95#
- Assistance Work (round 3)
- 12x Weighted Dips @ BW+35#
- 5x Squat @ 275#
- 15x Face Pulls @ #10
- 3x Squat @ 315#
- 10x Power Curl @ 95#
Dan John is a huge fan of power curls; and, generally, if Dan John likes something, that’s reason enough to like it too. That being said, I’m not sure I like power curl. I’ll stick with it for at least one 4-week cycle of 5-3-1 and then reassess.
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