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Old 08-16-2010, 03:58 PM   #1
andys_trim
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Join Date: May 2010
Location: Arlington
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Default tentative 5/3/1 program

The Triumvirate:

Wave A. Warmup, 75% x 5, 80% x 5, 85% x 5

Wave B. Warmup, 80% x 3, 85% x 3, 90% x 3

Wave C. Warmup, 75% x 5, 85% x 3, 95% x 1

Wave D. Deload wave 60% x 5, 65% x 5, 70% x 5

Chest:
Bench 75% X 5 80% X 5 85% X 5
Incline: 10reps X 5sets @ 50%
Decline: 5 X 10 @ 50

Squat:
Squat 75% X 5 80% X 5 85% X 5
SLDL 10 X 5 @ 50
Leg Press 10 X 5 @ 50

OHP:
DB OHP 75% X 5 80% X 5 85% X 5
Military Press 10 X 5 @ 50
Rear Flyes 10 X 5 @ 50

Deadlift
Deads 75% X 5 80% X 5 85% X 5
Pull Ups 10 X 5 @ 50
Bent Over Rows 10 X 5 @ 50


This is what I'm thinking so far. Tell me what you think. The percentages are for Wave A, of course. Those will change with each wave. I want suggestions.
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