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Senior Member
Max Brawn
Join Date: Apr 2012
Location: London, Ontario Canada
Posts: 2,296
Training Exp: 3
Training Type: Powerlifting
Fav Exercise: Bench Press
Fav Supp: Mutant Mass
My Mood:
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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
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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