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Old 05-07-2012, 01:52 PM   #27
RobMoriRB
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Join Date: Apr 2012
Location: London, Ontario Canada
Posts: 4,151
Training Exp: 3
Training Type: Powerlifting
Fav Exercise: Squat
Fav Supp: Mutant Mass
Reputation: 132581
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Default New work out routine 5/3/1

week 1
Monday:
Squat, 5 X 5 (35%, 70%, 80%, 90%, 100% of attempted five rep max)
Bench press, 5 X 5 (35%, 60%, 70%, 80%, 90% of attempted five rep max)
BB Row, 5 X 5 (35%, 50%, 60%, 70%, 80% of attempted five rep max)
Note: Squat Accessories

Wednesday:
Bench press, 5 X 5 (35%, 70%, 80%, 90%, 100% of attempted five rep max)
Dead Lift, 5 X 5 (35%, 60%, 70%, 80%, 90% of attempted five rep max)
Squat, 5 X 5 (35%, 50%, 60%, 70%, 80% of attempted five rep max)
Note: Bench Accessories

Friday:
BB Row, 5 X 5 (35%, 70%, 80%, 90%, 100% of attempted five rep max)
Squat, 5 X 5 (35%, 60%, 70%, 80%, 90% of attempted five rep max)
Bench press, 5 X 5 (35%, 50%, 60%, 70%, 80% of attempted five rep max)
Note: Back Accessories

Week 2

Monday:
Squat, 5 X 3 (45%, 75%, 85%, 90%, 95% of attempted three rep max)
Bench press, 5 X 3 (40%, 65%, 80%, 85%, 90% of attempted three rep max)
BB ROW, 5 X 3 (50%, 55%, 60%, 75%, 80% of attempted three rep max)
Note: Squat Accessories

Wednesday:
Bench press, 5 X 3 (45%, 75%, 85%, 90%, 95% of attempted three rep max)
Dead Lift, 5 X 3 (40%, 65%, 80%, 85%, 90% of attempted three rep max)
Squat,5 X 3 (50%, 55%, 60%, 75%, 80% of attempted three rep max)
Note: Bench Accessories

Friday:
BB Row, 5 X 3 (45%, 75%, 85%, 90%, 95% of attempted three rep max)
Squat, 5 X 3 (40%, 65%, 80%, 85%, 90% of attempted three rep max)
Bench press, 5 X 3 (50%, 55%, 60%, 75%, 80% of attempted three rep max)
Note: DL Accessories

Week 3
Monday:
Squat, 5 X 1 (65%, 85%, 90%, 95%, 100% of attempted One rep max)
Bench press, 5 X 1 (70%, 80%, 85%, 90%, 95% of attempted One rep max)
BB Row, 5 X 1 (60%, 75%, 80%, 85%, 90% of attempted One rep max)
Note: Squat Accessories

Wednesday:
Bench press, 5 X 1 (65%, 85%, 90%, 95%, 100% of attempted One rep max)
Dead Lift, 5 X 1 (70%, 80%, 85%, 90%, 95% of attempted One rep max)
Squat,5 X 1 (60%, 75%, 80%, 85%, 90% of attempted One rep max)
Note: Bench Accessories

Friday:
BB ROW, 5 X 1 (65%, 85%, 90%, 95%, 100% of attempted One rep max)
Squat, 5 X 1 (70%, 80%, 85%, 90%, 95% of attempted One rep max)
Bench press, 5 X 1 (60%, 75%, 80%, 85%, 90% of attempted One rep max)
Note: DL Accessories
__________________
MEET PR
Squat: 440
Bench: 301
Dead Lift: 501

GYM PR
Squat: 405
Bench: 285
Dead Lift: 475

Block Program:http://www.muscleandbrawn.com/forums...ad.php?t=17576
BLOG:http://theanimalmethod.wordpress.com/

Last edited by RobMoriRB; 05-07-2012 at 06:42 PM. Reason: Going to train for Power Lifting an not training for Strenght
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